Chia seeds are a good source of omega-3 fatty acids, fiber, antioxidants, iron, and calcium. A 28-gram, or 1-ounce, serving of chia seeds also contains 5.6 grams of protein. ... Chia seeds can be eaten cooked or raw, but they should be added to another food or soaked before eating. It is good to have walnut after a glass of water in the morning.
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