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chia seed pudding chia seeds food healthy food breakfast dessert plant-based food vegan food vegetarian food gluten-free food dairy-free food soy-free food nut-free food egg-free food low-carb food high-protein food high-fiber food omega-3 fatty acids antioxidants inflammation heart health brain health digestion weight loss blood sugar control diabetes cancer aging longevity beauty skin health hair health nail health energy mood sleep stress anxiety depression