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I am a great believer in purchasing all foods with seeds as seedless foods are GMO. Even when we do purchase seeded foods, many of us throw away the skin and seeds without knowing that even the skin and seeds have therapeutic benefits which we underestimate.

Chia seeds are tiny seeds pack in 10 grams of fibre in a 2 tablespoon serving. They also contain proteins, omega-3 fatty acids, antioxidants, and minerals like iron, calcium, magnesium, and zinc.

Sunflower seeds are high in healthy fats, as well as: proteins, fibre, phytochemicals, selenium, copper, and magnesium. Sunflower seeds are the richest source of vitamin E.

Pine nuts contain all the amino acids along with vitamin A, thiamine, riboflavin, niacin, vitamin E, copper, iron, manganese, and phosphorus. They are also a good source of pinoleic acid, a fatty acid that acts as a natural appetite suppressant.

Pomegranate seeds are small red jewels called arils. These arils have lots of fibre and 40% of your daily requirement of vitamin C. They also contain heart-healthy antioxidants called polyphenols, including flavonoids, tannins, and anthocyanins.

Sesame seeds contain up to 20% protein and lots of fibre. They are rich in the amino acids’ tryptophan and methionine. Sesame oil is a good choice for salad dressings as it is rich in linoleic and oleic acids, which have a cholesterol lowering effect.

Pumpkin seeds are a tasty snack that boasts 16% of your daily iron needs in just ¼ cup. That same ¼ cup will also get you 5 grams of fibre, which is more than most nuts. In addition, pumpkin seeds are a good source of amino acids, protein, and omega-3s, as well as minerals such as zinc and magnesium.

Wild rice is a grass seed. It's higher in protein than most other whole grains and contains 30 times more antioxidants than white rice. Wild rice is a good source of fibre, and nutrients such as folate, magnesium, phosphorus, manganese, zinc, vitamin B6, and niacin.

Quinoa has a remarkably high protein content 15%, or 8 grams per cup, along with amino acids, and vitamin E. It also contains an antioxidant called quercetin.

Flaxseed is packed with nutrients. Just two tablespoons of flaxseed contain 6 grams of fibre and 4 grams of protein. It is also rich in alpha-linolenic acid, a type of omega-3 fatty acid. Some studies suggest flaxseed consumption helps improve cardiovascular health. Flaxseed also contains lignans, which may help protect the body from cancer.

Hemp seeds are an excellent source of heart healthy omega 3 and omega 6 fatty acids. They pack in 10 grams of easily digested protein into just 2 tablespoons. Hemp seeds have a mild, nutty flavour.

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