| Chia | Phosphorous, omega-3 fatty acids, fiber, antioxidants, calcium. | Supplement section; in some granolas. | Sprinkle 1-2 tablespoons of mild-tasting chia over salads or rice. | This tiny seed — of Chia Pet fame — comes from a Central American plant related to mint. |
| Flax | Fiber, omega-3s, and lignan — a phytoestrogen that may reduce breast-cancer risk. | Bulk or flour section; in some granolas, energy bars, and chips. | Must be ground to digest. Add 1-2 tablespoons nutty flaxseed to oatmeal, smoothies, or muffin batter. | Also called linseed, flaxseed hails from the same plant used to make linen. |
| Hemp | Protein; well balanced omega-3s and 6s, which may reduce cancer and heart-disease risk. | Refrigerated section; in some granolas. | Add 1-2 tablespoons of these rich shelled seeds to trail mix, granola, or tabbouleh. | Hemp is the only crop that is illegal to grow in the U.S. but legal to import. |
| Pumpkin | Phytosterols — plant compounds that help reduce cholesterol. | Bulk or flour section; in some granolas and energy bars. | Toss 1 ounce toasted seeds in salads three times per week. | Also called pepitas, seeds can be dried and roasted at home. |
