Because of its EFA profile, white chia seeds are most often compared with flaxseed. Both are rich in omega-3. Unlike flaxseed, however, white chia doesn't need to be ground in order for the body to access its nutrition. White chia helps speed recovery, as it consists of about 20 percent high-quality protein and is packed with antioxidants. Particularly high in "magnesium, potassium, calcium, and iron, white chic can effectively replenish minerals used in muscle contractions and lost in sweat. It is also high in both soluble and insoluble fiber, which helps sustain energy and maintain fullness.