4 super seeds to add to your diet

Why they're great: Flavourless chia seeds have the most fibre of the pack.

How to use them: Tossed on yogurt; soaked in a flavourful milk (like almond or coconut) for no-cook porridge; mixed with water to make a gel you can use instead of eggs in baking.

Why they're great: These slightly nutty seeds have more protein and healthy fats per serving than chia or flax.

How to use them: Stirred into cooked oats, quinoa and other grains; sprinkled over cut fruit, soups and salads.

Why they're great: Small, flat seeds with a nutty taste, whole flax passes through the digestive system, so ground is the best way to absorb its especially high levels of omega-3 fatty acid.

How to use them: Added whole for chewy texture in muffins and granola; ground and stirred into yogurt, batter and stews.

Why they're great: A good source of iron, zinc, magnesium, and mood-boosting, sleep-inducing tryptophan, pumpkin seeds (also called pepitas) can be purchased in their white outer shell or shelled and green.

How to use them: Added for crunch to muffins, breads and granola; toasted as a garnish for salads, soup and grilled veggies; ground into a pesto with green herbs.