Seeds can be as small as the tip of a pencil but pack a nutritional punch. Sprinkle them — crushed, whole, or ground into a paste — onto foods you’re already eating for a seamless nutritional boost. Here are a few ideas.

Flaxseeds
Their omega-3s, a fatty acid, may help control your coronary artery disease.
How to eat them: Add ground flaxseed to your cereal.

Chia Seeds
These little black specks are rich in omega-3s, protein, calcium, iron and fiber.
How to eat them: Try adding them to a smoothie or whip up our chia pudding recipe.

Pumpkin Seeds
They can lower blood sugar and give you healthier cholesterol and blood pressure levels.
How to eat them: Sprinkle unsalted ones over a salad.

Sunflower Seeds
These seeds are high in protein, vitamin E, fiber, folate and zinc.
How to eat them: Snack on them.