Eat Chia Seeds For Omega-3s, Snack on Dark Chocolate For Iron, and 3 More Health Tips

If you want to get the most out of your diet in the new year, like maximizing antioxidants, supporting blood sugar levels, and getting more omega-3s, these simple tweaks can help. Here are the nutrition tips and trends that are definitely worth trying.

Chia seeds are truly a nutritional powerhouse. Just 2 tablespoons of seeds cover 35% of your daily fiber needs and about 7 grams of alpha-linolenic acid (ALA), a type of omega-3 fatty acid essential for heart and brain health. Additionally, they contain protein and minerals like iron, calcium, magnesium and zinc.

Chia seeds can be eaten raw or in prepared dishes, such as chia seed pudding. Try sprinkling ground or whole seeds on cereal, rice, yogurt or vegetables.

Good news for dark chocolate lovers: Your favorite treat provides an impressive amount of iron: 22% of the daily recommendation per 2-ounce serving. Cocoa beans naturally contain the essential mineral and the iron content becomes even more concentrated when the beans are ground into dark chocolate.

Iron is vital to your immune system and is needed to make hemoglobin, a protein found in red blood cells that helps carry oxygen throughout your body. About a quarter of American adults don’t get enough iron, which can cause symptoms of fatigue, headaches and dizziness.

Oatmeal is a healthy and satisfying breakfast. But cooking it with steel-cut oats, instead of instant or rolled oats, makes the meal even better for your blood sugar. Because steel-cut oats are less processed, your body digests them slowly, leading to a smoother rise in blood sugar.

Top your oatmeal with foods high in protein, fiber, and fat, like nut butters, chia seeds, and fruit, for an even more balanced and filling breakfast.

Green tea is already rich in antioxidants, compounds that reduce inflammation and fight oxidative stress. Squeezing lemon juice into your tea further enhances its benefits: lemon is rich in vitamin C, a powerful antioxidant that supports your immune system. The acidity of lemon juice and its vitamin C also help your body absorb the antioxidants from green tea.

Plus, the tea blend will keep you hydrated and may even aid digestion. Just use a straw to protect your teeth from acidity, and be careful not to drink too much if you’re prone to acid reflux.

If you’re looking to lower your blood pressure naturally, beet juice might help. Beets contain nitrates which convert into nitric oxide in your body, which helps relax your blood vessels and improve blood circulation, thereby lowering your blood pressure. Beets also contain betalains, nitrogenous plant pigments that can further relax blood vessels.

In fact, research has shown that drinking about 2 to 8 ounces of beet juice per day could significantly reduce systolic blood pressure (the highest number) in people with high blood pressure. This is about a glass of beetroot juice, but if you’re not a fan of the taste, try mixing it into a smoothie.