Chia seeds are one of the most popular superfoods today. It doesn't come as a surprise since they contain a large amount of calcium, potassium, and iron. These seeds are also rich in Omega 3 acids, antioxidants, proteins, and fiber. Chia seeds also have gained popularity among the US vegetarians as an excellent source of vegetable calcium: 100 g of seeds contain 631 mg of calcium, which is twice as much as in a glass of milk. 

White and black chia seeds have very little difference in content. Basically, white chia seeds are slightly bigger and contain more essential acids, while black seeds are more abundant in proteins. Due to esthetical reasons, people usually use black chia in salads or drinks to see each seed separately from another, but they use white chia seeds in bulk.

Most people with a healthy lifestyle consider chia to be an integral part of their diet. They are eaten both raw and added to smoothies, yogurts, cereals, and salads. Another option is to grind chia seeds in a coffee grinder and add the resulting "flour" to bread or pancakes.