Chia seeds!
An ounce of chia seeds (about 2 tablespoons, 28g) contains 138 calories, 10 grams of fiber, 9 grams of fat and 5 grams of protein, as well as 17 percent of your daily calcium needs, 12 percent of your iron and 23 percent of your magnesium. As for flavor, there isn’t much, so you won’t really notice them in your food.
Eating chia seeds is perhaps the easiest way to get omega-3 fatty acids, which are super important to brain health. A single one-ounce (~28g) serving contains 5 grams of omega-3's and you don’t have to grind chia seeds or cook them.
A serving of chia seeds provides a third of your daily fiber. (An ounce of chia seeds will do you. More than that may bring revenge on your bowels.)
Add chia seeds to foods you're already eating -- as a topping on yogurt, mixed into bread dough, or tossed into muffin or pancake batter. Recipes are easy to find.
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