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" Q: Pumpkin, sunflower, chia\u2014what can eating seeds do for your body? Oz Says:\u00A0Don&amp;#039;t let their size fool you: These little guys contain a powerful blend of healthy fats, protein, fiber, vitamins, and minerals. They&amp;#039;re not all the same, though. Check out what each brings to your table. Best for Fish Avoiders:\u00A0Flax Seeds An original &amp;quot;superfood,&amp;quot; flax is brimming with fiber, cholesterol-lowering compounds called lignans, and healthy omega-3 fats (like you get from fish). Try in yogurt or a crumb coating for chicken. Buy them ground so you get all the nutrients.\u00A01 Tbsp: 37 cal, 3 g fat, 1 g protein, 2 g carb, 2 g fiber Best for Fending off Diabetes: Pumpkin Seeds Often called pepitas, these are a good source of magnesium (a tablespoon has as much as a whole banana), a mineral many people don&amp;#039;t get enough of and one that can help lower your risk of heart disease, stroke, and diabetes.\u00A01 Tbsp: 45 cal, 4 g fat, 2.5 g protein, 1 g carb, .5 g fiber Best for Boosting Fiber: Chia Seeds The soluble fiber in chia seeds swells in your gut to create a sense of fullness that helps keep your hand out of the junk food jar. These seeds start out crunchy, then get jellylike in liquids like smoothies and yogurt.\u00A01 Tbsp: 60 cal, 4.5 g fat, 3 g protein, 5 g carb, 5 g fiber Best for Your Grocery Bill:\u00A0Sunflower Seeds The inexpensive kernels are a stellar source of vitamin E (a tablespoon gives you an eighth of a day&amp;#039;s needs). Look for shelled seeds labeled &amp;quot;raw&amp;quot;\u2014they&amp;#039;re not roasted in the oils that can load up the calories.\u00A01 Tbsp: 51 cal, 4.5 g fat, 2 g protein, 2 g carb, 1 g fiber Best for High-Protein Fans:\u00A0Hemp Seeds These nutty-tasting seeds, or &amp;quot;hearts,&amp;quot; from the hemp plant get props for their high protein content and omega-3s. Don&amp;#039;t confuse them with their cannabis cousin grown for marijuana\u2014this stuff doesn&amp;#039;t come with a high. Sprinkle into smoothies and cereals.\u00A01 Tbsp: 57 cal, 4 g fat, 3 g protein, 1 g carb, 1 g fiber Source: Dietitian Lisa R. Young, Ph.D., R.D., adjunct professor, New York University This story originally appeared in the September 2015 issue of Dr. Oz The Good Life. "^^<http://www.w3.org/2001/XMLSchema#string>
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