The chia plant is native to Mexico and northern Guatemala, and is also grown in Australia, Bolivia, Colombia, Peru, and Argentina, among other countries. It was traditionally used medicinally and as food in Aztec and Mayan societies, but today the plant is mainly grown for its edible seeds1.

At just 2 millimeters long, chia seeds vary in color: you’ll find black, gray, white, and black-spotted varieties (which cost $7 to $9 for 12 ounces), but their nutritional profiles are almost identical1. The mild-tasting seeds are best known for their highly absorbent nature, says Whitney Crouch, RDN, CLT, integrative nutritionist and LEAP therapist.

“The seeds are hard until they’re wet, and I often see them used in dishes where they can absorb liquid,” she explains. “As they absorb the liquid, they become jelly-like on the outside, and depending on how much liquid they have, they can still be a little crunchy on the inside.”