Chia seeds are small but mighty. They are rich in fiber, protein, omega-3s and antioxidants. They help support digestion, reduce inflammation and boost heart health. 

In a recent Martha Stewart article, registered dietitian Dr. Daniela Novotny explains how chia seeds increase satiety and reduce the risk of chronic disease. Just be sure to soak them before eating. Soaked chia seeds are easier to digest and safer to consume. 

Novotny is also a senior instructor of nutrition and dietetics in the School of Health Sciences at Missouri State University.