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Chia seeds are a perfect balance between carbs and fiber. Also good source of antioxidants, they are a good source of omega-3 fatty acids, fiber, iron, and calcium.

A 28-gram, or 1-ounce, serving of chia seeds also contains 5.6 grams of protein. Mixed with water, they can replace egg in vegan cooking. Chia seeds can be eaten cooked or raw, but they should be soaked before eating.

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