Want to eat more chia seeds, but don't know where to begin? We've got you covered with these easy and healthy recipe ideas including chia pudding and more.

Chia seeds help improve gut health, lower cholesterol and reduce inflammation because they’re rich in fiber, healthy fats and antioxidants. They also provide key nutrients you may struggle to eat if you follow a vegan diet, like iron, calcium, protein and omega-3s.

If not consumed correctly, they can cause digestive issues or even pose choking hazards. Since chia seeds absorb a lot of water, they can dehydrate you if you don't drink enough fluids. Stay hydrated. Never swallow dry chia seeds directly. Always mix them with water, milk, smoothies, or yogurt to prevent them from expanding in your throat.

Chia seeds are, indeed, nutritional powerhouses. A new study from Iraq and Iran found that chia seed consumption can lower blood pressure and cholesterol, as well as possibly help prevent diabetes and cardiovascular disease.