When it comes to good health, we reap what we sow. Seeds are tiny nutritional powerhouses that can give even the most ordinary meal a vitamin-and-mineral-packed punch. These little guys are naturally bursting with the nutrients our bodies need to thrive. Here we celebrate five types of seeds—chia, hemp, flax, sunflower and pumpkin—and their superfood status.

Chia

Origin: Chia seeds were first used in Central America by Mayan and Aztec cultures.

Taste & Texture: These tiny black-and-white seeds have a mild, nutty flavour. Eat them whole for a crunchy texture, or add liquid to them to make a gel (similar to pectin).

Nutritional Value: Chia seeds contain cal-cium and protein and are a source of omega‑3 fatty acids and fibre.

Add To: Sprinkle on anything from cereal to salad. Use the gel to replace eggs in baked goods.

Fun Fact: Chia seeds were made famous in the 80s when Chia Pets hit the market.

Hemp

Origin: Hemp plants have been cultivated in Central Asia for more than 10,000 years.

Taste & Texture: Hemp seeds have a nutty, sweet flavour comparable to pine nuts. They’re crunchy when eaten whole, or they can be pressed to make hemp-seed oil.

Nutritional Value: An easy-to-digest protein source, hemp seeds contain essential amino acids and omega-3 and omega-6 fatty acids. They also contain magnesium, iron and potassium.

Add To: Bake into, well, anything—ground hemp seed can replace 25% of flour used in baked goods. Or use the seeds instead of breadcrumbs to coat chicken or fish.

Fun Fact: Also called hemp hearts, hemp seeds come from hemp plants but don’t contain THC (the active ingredient in marijuana).

Flax

Origin: Ancient Egyptians used flax for dietary and medicinal purposes.

Taste & Texture: These dark, shiny seeds have a nutty, toasted flavour. They have nutritional benefits only when they’re crushed or ground, so use them in powder form.

Nutritional Value: Rich in omega-3 fatty acid and high in B vitamins, flaxseed contains protein, as well as soluble and insoluble fibre.

Add To: Once ground, add flax to anything from smoothies to pasta sauce. Use about a tablespoon per serving.

Fun Fact: Traditionally, flaxseed was used as a laxative and to treat hot flashes and arthritis.

Sunflower

Origin: Sunflowers were one of the first North American crops to be farmed.

Taste & Texture: When unshelled, sunflower seeds are often salted or flavoured—think BBQ, dill pickle or ranch Spitz. When shelled, they have a firm texture and a subtle, nutty flavour.

Nutritional Value: A source of protein, fibre, B vitamins and vitamin E, sunflower seeds contain iron, zinc, phosphorus and magnesium.

Add To: Anything, really—salads, sautéed vegetables, baked bread, trail mix, granola. Or cover in chocolate for a sweet, nutritious treat.

Fun Fact: Technically, a sunflower seed is a fruit, not a seed, because it grows from the flower part of the plant.

Pumpkin

Origin: Native American tribes in North America used pumpkin seeds for food and medicine.

Taste & Texture: These flat, light-coloured seeds have a chewy texture and a subtly sweet, nutty flavour.

Nutritional Value: A source of protein and vitamin E, pumpkin seeds contain zinc, iron, phosphorus, copper and magnesium.

Add To: Yogourt parfaits, banana bread, salads, stir-fries—any place you crave a little texture and crunch. Better yet, roast them in the oven and eat them by the handful.

Fun Fact: Of all seven continents, Antarctica is the only one that can’t produce pumpkins. Today, China produces more pumpkins and pumpkin seeds than any other country.

Roasted or Raw?

Some experts say seeds lose nutrients when exposed to high temperatures. However, many people still prefer roasted seeds to raw. To have your seeds and eat them too, dry roast them at no higher than 170˚F for no longer than 20 minutes.