Every few months, the news buzzes with the latest super food, touting its health benefits. We know that blueberries are packed with vitamins and anti-oxidants, that avocados have good fats we need for our bodies, and that red wine is good for our hearts. “Super foods” have their day in the sun, and just as often a new report will come out stating how they might not be so good for us after all.

Chia seeds are one of these super foods getting talked about so much, and they're actually pretty awesome, especially if you're a vegan or vegetarian. These seeds have the highest concentration of Omega-3 fatty acids, which are fats vital for our brain health.

We need omega-3s to thrive, but most of us don't get enough of them. Omega-3s come from fatty fish such as salmon and tuna. If you're not eating fish very frequently, chances are you're not getting enough.  

You can get all your omega-3s you need from just a teaspoon of chia seeds. Since they have no taste and a jelly like consistency, they're easy to toss into almost any sauce for easy omega-3s. You can also include them in smoothies, or hydrate them and use them as an egg substitute.

Chia seeds have other benefits besides omega-3s too. Just one ounce of chia seeds contains 11 grams of fiber, 18% of your calcium, and 30% of daily manganese, magnesium, and phosphorus. This is for a relatively tiny serving—making chia seeds one of the most nutrient packed foods in the world.

They're easy to include in your diet, so the next time you're at the store, pick up a package of chia seeds to add to your diet one teaspoon at a time. It's one of the easiest additions to make to your diet, and it can make such a difference to your health.