Chia Pets have been a staple of infomercials for years. The terra cotta figures, ranging in shape from lambs to U.S. presidents, grow a fluffy green coat when watered regularly.

The chia allure is watching leaves grow. But we now know that it would be better to forget about the Chia Pet and just eat the seeds. The seeds sold with Chia Pets are not approved as food, but edible ones can be purchased online, at health food stores and may be found in some supermarkets.

There are many advantages to chia seeds when compared to the more popular flax seed. Chia seeds have more omega 3 fatty acids and do not have to be ground before eating. Their high antioxidant content keeps them fresh so there is low risk of rancidity, even after years of storage.

Chia seeds are packed with nutrition: two tablespoons contain seven grams of fiber, four grams of protein, 150 mg of calcium and five grams of omega 3 fatty acids.

What we now recognize in chia was well known to the Aztecs. They used it to relieve joint pain and sore skin and as an energy boost for warriors. Aztecs believed one tablespoon could sustain a person for 24 hours.

A unique aspect of chia seeds, because of their high content of soluble fiber, is an ability to absorb water and form a gel. It has been hypothesized that this gel-producing property can decrease appetite and slow the conversion of carbohydrate to sugar. That leads to the reported extended energy.

While there is no single wonder food, chia seeds are pretty potent as an addition to your usual food intake. They have a nutty flavor and can be added to cereal, yogurt, smoothies and dips. They can also be ground and mixed with flour for baking.

Sheah Rarback is a registered dietitian and on the faculty of the University of Miami Leonard M. Miller School of Medicine. Her column runs every other week.

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