3. Chia seeds
The black tiny seeds are extremely popular nowadays for it is very low in calories and high in nutritional content . it is one of the best fiber source on the planet with a big load of soluble fibers 28 grams of chia seeds about two tablespoons contains 11 grams of fiber. it is also full of essential amino acids and omega 3 fatty acids and is great for bone health with its impressive content of calcium , phosphorus and magnesium you can add them regularly to your smoothies and on porridge and in all sorts of baked goods .
