Attribute: Small and brown with a smooth, shiny texture

Nutrition benefit: Rich in omega-3 fatty acids, fiber, and antioxidants. May reduce inflammation and promote heart health.

Best eaten as: Sprinkled on salads, yogurt, or oatmeal; added to smoothies; used in baking.
storage instruction: Store in an airtight container in the refrigerator for up to 3 months.