They might seem like just tiny bird food, but seeds are actually packed with nutrients that fight disease and help prevent premature aging. Here are some seeds you might consider adding to your diet for a big boost of vitamins and minerals to help lower cholesterol, reduce inflammation and more.

Pumpkin seeds

One ounce delivers 7g of protein;18 percent of your RDI for vitamin K, 33 percent for phosphorus, 42 percent for manganese, 37 percent for magnesium, 23 percent for iron, and 14 percent for zinc; plus 6g of omega-6s and 7g of polyunsaturated fats. They boost your nutrition and fight inflammation.

Flaxseed (pre-ground or grind at home)

Delivers the most ALA omega-3 fatty acid of any plant source in the North American diet, as well as a good dose of lignans, a phytoestrogen that's linked to a reduced risk of osteoporosis, heart disease and cancer. It also has soluble fiber, which boosts digestion, lowers lousy LDL cholesterol, stabilizes blood sugar and lowers the risk of heart disease.

Hempseed (pre-ground or grind at home)

Delivers all nine essential amino acids—the building blocks of proteins. Sunflower seeds are high in healthy fats, protein, fiber and a super-source of vitamin E (almost 20mg in three ounces). Chia seeds are super-charged with healthy omega-3 fatty acids, loaded with 5g of fiber per tablespoon, and contain iron, calcium, zinc. We love seeds.