The superstar: Flaxseeds
Packed with omega-3 fats and fiber, flaxseeds lower cholesterol, research finds.
The understudy: Sunflower seeds
The trail-mix staple is a worthy addition to salads and cereal. One ounce (about one-quarter cup) has three grams of fiber to help keep you full, plus almost half your daily requirement for antioxidant-boosting vitamin E. The crunchy kernels offer a dynamic duo to keep you going during workouts: iron (low levels can make you drag) and thiamine, a B vitamin that helps convert carbs and protein into energy. Thanks to magnesium, a mineral that eases muscle contractions, the seeds may help with cramps when you exercise or have PMS. Seek out unshelled seeds at the supermarket: "When snacking is labor-intensive, your brain has time to register when you're full," Grotto says.
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