Chia seed from Bob’s Red Mill Natural Foods makes a nutritious addition to hot cereals and baked foods, including cakes. It contains 5 g fiber, 3 g protein and 2.2 g of omega-3 fatty acids per tablespoon. Chia is able to absorb more than nine times its weight in water, suggesting its use in weight-loss products and to help diabetics maintain a healthy blood sugar level.

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