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Chia - best new superfoods - One tablespoon of these nutty-tasting edible seeds has as much fiber as a bowl of oatmeal, plus bone-building calcium and heart-healthy omega-3s. Chia is also a good source of iron, which many women don't get enough of, notes Freuman. Try it: On cereal, salads, and soups, or use it to thicken puddings and stir-fries. (The seeds absorb liquid and acquire a gel-like texture.) Available at natural grocery stores. | See more about seeds, fiber and cereals.