Packed full of essential nutrients like protein, fibre, iron and omega-3 fatty acids, seeds come in all different sizes, shapes and colours.  Here's a look at some of the healthiest seeds on the market. Chia seeds These little beauties are a great source of iron, calcium, magnesium, omega-3 fatty acids and fibre. The calcium and magnesium promote bone and dental health, while the omega-3s help the heart by lowering triglycerides, the bad fats in the blood that can cause heart disease. Their soluble fibre helps to decrease cholestrol, stabilise blood sugar and make you feel fuller for longer. Eat them: Add to salads, smoothies, yoghurt, porridge or cereal. Pumpkin seeds These are a great source of protein, zinc, magnesium, iron and B vitamins. They're also rich in the amino acid tryptophan which is said to help reduce anxiety. Pumpkin seeds also contain high levels of essential fatty acids that lower cholestrol and keep blood vessels healthy. Eat them: You can snack on these either raw or roasted. They also make a great garnish for soup. Sunflower seeds These are an fantastic source of copper, magnesiumvitamin E and B vitamins. Vitamin E protects cells from damage, and helps to maintain healthy hair and skin. Sunflower seeds are also rich in protein and heart-healthy fats. Eat them: Sprinkle on salads or stir fries, pop them into a yoghurt, or include them in a rice or pasta dishes. Flax seeds A super source of protein and fibre, the flax seed also acts as a health protector. They're full of omega-3 fatty acids which can help lower triglycerides, and keep the eyes and brain in good working order. The soluble fibre helps lower cholestrol and aids in stabilising blood sugar levels. Eat them: Add coarse or finely ground flax seeds to casseroles, cereal, porridge, yoghurt or smoothies. Hemp seeds These superseeds are another great source of complete protein and omega-3 and omega-6 fatty acids. They also contain phytosterols, plant-based compounds that help lower cholesterol levels. Eat them: Pop these into smoothies, shakes or salads, or sprinkle over yoghurt or cereal. When hunger strikes, strike back when Nature Valley Protein bars.