Despite their small size, chia seeds are full of important nutrients. They are an excellent source of omega-3 fatty acids, which help to raise HDL cholesterol.
HDL is the "good" cholesterol that protects against heart attack and stroke.
Chia seeds are also rich in antioxidants, and they provide fiber, iron, and calcium.Chia seeds may be added to other foods as a topping or put into smoothies, breakfast cereals, energy bars, granola bars, yogurt, tortillas, and bread.
They also may be made into a gelatin-like substance or consumed raw. The gel from ground seeds may be used to replace as much as 25% of the egg content and oil in cakes while providing other nutrients.