1. Greek Yogurt (1/2 cup):

• Calories: ~60 kcal
• Protein: ~5 g
• Fat: ~3 g
• Carbohydrates: ~3 g

Benefits:

• A good source of protein that helps build muscles and maintain youthfulness and mental activity.
• Excellent source of calcium and phosphorus, essential minerals for bone and teeth health. It strengthens bones and prevents osteoporosis, especially with age.
• Contains beneficial bacteria that enhance digestive health.
• Provides various vitamins and minerals like Vitamin B12, zinc, and potassium, which are crucial for many vital body functions.
• Despite being relatively high in calories, it is rich in protein and fiber, keeping you feeling full for longer and reducing snacking between meals, aiding in weight loss and maintaining an ideal weight.
• Beneficial bacteria in yogurt help lower bad cholesterol levels, reduce blood pressure, and decrease the risk of cardiovascular diseases.

2. Chia Seeds (1 tbsp):

• Calories: ~60 kcal
• Protein: ~2 g
• Fat: ~4 g
• Carbohydrates: ~5 g
• Fiber: ~5 g

Benefits:

• High in fiber, promoting digestion and keeping you full for longer.
• A good source of essential fatty acids like Omega-3, supporting brain health, memory, and focus, and Omega-6, crucial for proper brain function, aiding in neural signal transmission and cell health.
• Besides calcium, chia seeds contain magnesium and manganese, which play important roles in bone health and reducing osteoporosis risk.
• Fiber and minerals help regulate blood pressure and maintain cardiovascular health.

3. Stevia Sugar (1 tsp):

• Calories: Very low, almost 0 kcal
• Carbohydrates: No digestible carbs

Benefits:

• A healthy choice for those who want to reduce sugar intake, as it is calorie-free and acts as a natural sweetener.

4. Mango Pieces (1/2 cup):

• Calories: ~50 kcal
• Protein: ~1 g
• Fat: <1 g
• Carbohydrates: ~12 g
• Fiber: ~1.5 g

Benefits:

• Rich in Vitamin C, boosting the immune system and supporting skin and tissue health.
• Contains antioxidants that protect cells from critical damage.
• Fiber helps regulate bowel movements and prevent constipation, promoting overall digestive health.
• Includes compounds that may enhance mood and reduce stress and depression.
• Some studies suggest the antioxidants in mango may improve brain function and enhance memory and focus.

5. Milk (1/2 cup):

• Calories: ~60 kcal
• Protein: ~3 g
• Fat: ~2 g
• Carbohydrates: ~6 g

Benefits:

• A good source of calcium and Vitamin D, which support strong bones and teeth.
• Contains proteins that aid in tissue growth and repair.
• Some types of milk, especially those with probiotics, help enhance the growth of beneficial gut bacteria, promoting digestive health and strengthening the immune system.
• Certain studies suggest milk consumption may improve mood and reduce symptoms of depression and anxiety.
• Proteins, vitamins, and minerals in milk are essential for proper brain function, aiding in neural signal transmission and maintaining neuron health.

Note: Nutritional values may vary slightly depending on the brand and specific ingredients used.

In Summary:
Mango chia pudding is a nutrient-packed recipe with multiple health benefits, including boosting the immune system, supporting digestive health, and providing essential energy and nutrients to the body.