LOS ANGELES (KABC) -- They may be small, but they pack a huge punch: "Super seeds" like chia and flax can be added to smoothies, yogurt, even oatmeal. The tiny nutritional powerhouses offer real benefits.
Chia seeds and flaxseeds seem to be everywhere these days, on store shelves, in drinks. So what's with their popularity?
Chia seeds are not so new. They achieved superstar status through Chia Pets.
"It's actually the same seed, but they have a history that dates as far back as the Aztecs," said registered dietitian Marisa Moore.
Chia seeds, along with flax seed, are a good source of vegetarian protein.
"You don't have to be a vegetarian or vegan," said Moore. "They're a very convenient source of protein and omega-3 fats for anyone, and especially if you don't eat fish."
In addition, flaxseed may reduce the risk of certain cancers, while chia contains more fiber, protein and omega- fatty acids. Both offer heart-health benefits.
"Because they are so high in fiber and omega-3 fatty acids, they've been shown to help lower the risk of heart attack and stroke, lower cholesterol levels, as well as triglycerides and even blood pressure," said Moore.
You can mix and match them: try them in oatmeal, yogurt or baked goods.
But remember, in order to get the benefits, go for ground flax. Chia is great either way.
A good rule of thumb for either flax or chia seeds is maybe to have one tablespoon in the morning and then another tablespoon later in the day, so you get about two tablespoons for the day.