Add them to your breakfast, baking and salads for a health boost.

Chia seed

 - An excellent source of magnesium and a good source of calcium, this mild seed has nearly 10 grams of fiber, 5 grams of protein and more omega-3s than salmon per ounce. Use it as a crunchy topping or mixed with liquid to form a gel for an egg replacement, nutrient-rich drink or tapioca-like pudding.

Flax seed - Rich in fiber and heart-healthy omega-3 alphalinolenic acid, flax seed (also called linseed) is one of the best sources of antioxidant plant lignans. There’s little difference between golden and brown varieties of flax, both of which can be ground just before using to enhance absorption. Oil imparts a gentle toasty flavor to vinaigrettes.

Nigella - The dull black seed of a flowering plant native to South Asia, nigella (also called charnushka) has almost 10 grams of fiber per ounce. Similar in appearance to black sesame with a bitter, smoky aroma and a nutty, peppery flavor, it’s often used to top Middle Eastern, Eastern European or Indian breads.

Pepitas  (also known as pumpkin seeds) - are an excellent source of monounsaturated fats, magnesium and phosphorous, and a good source of iron and zinc. Plus, they have more than 8 grams of protein per ounce. These vibrant green seeds are delicious roasted for a snack or used to top salads, soups and breads.

Poppy seed -   Often seen on breads, or paired with lemon or beets, poppy seeds are an excellent source of calcium, a good source of iron and contain 5 grams of protein and nearly 6 grams of dietary fiber per ounce. The tiny bluish-black seeds also are a featured ingredient in Eastern European Christmas tortes.

Sesame seed - An excellent source of iron and calcium, sesame seeds (also known as benne seeds) are used whole in savory and sweet baking, ground into tahini or pressed for flavorful oil. Unhulled varieties are more nutrient-rich; black seeds have a toasty and smoky flavor.

Sunflower seed - Found inside black-and-white striped hulls, one ounce of hulled sunflower seeds is rich in vitamin E and is a good source of folate. With a low smoke point, sunflower oil can be used in cooking as well as salad dressings. Sunflower butter can be used as an alternative to peanut butter.