Though small in size, chia seeds pack a powerful nutritional punch.

They’re a rich source of fatty acids like Omega-3 and Omega-6, as well as dietary fiber—just a few of the many nutrients your body can benefit from, especially when chia is paired with yogurt or other healthy foods. Here are 7 compelling reasons to start adding chia seeds to your diet.

Why Do Chia Seeds Swell?

These tiny black and grayish round seeds swell because they can absorb up to 12 times their weight in liquid. This is thanks to their porous structure and high soluble fiber content. According to experts at the Mayo Clinic, chia seeds offer a high amount of Omega-3—comparable to ground flaxseed.

What Are the Health Benefits of Eating Chia Seeds?

One of the key benefits of eating chia seeds is their high fiber content, which slows digestion and helps you feel full longer—an advantage for anyone trying to lose weight when consumed regularly. Other notable benefits include: