You’ ve heard plenty of people say it: good things come in small packages. Seeds exemplify this idiom perfectly. Whether you’re eating them as standalone snacks, as a component to trail mix, or as toppings for salad they’ re a nutrient-packed addition to your diet. Here are five to consider …

Pumpkin Seeds

Ever heard of pepitas? It’ s just a fancy word for pumpkin seeds. Whatever you want to call them, pumpkin seeds are high in protein and fiber, and are a good source of omega-3 fatty acids and zinc. They’re also high in the amino acid Tryptophan, which can be used to lower anxiety. Roast ‘ em or eat ‘ em raw — you can’t go wrong either way.

Sunflower Seeds

Sunflower seeds are filled with protein and fiber, as well as chock-full of B and E vitamins. Along with supporting immune system function — thanks in part to their hefty helping of monounsaturated fats and phytochemicals — sunflower seeds can also help you maintain healthy hair and skin.

Chia Seeds

Chia seeds are an incredible source of omega-3 fatty acids, fiber, iron, magnesium, calcium, and antioxidants. The calcium and magnesium combo is especially good for bone and dental health, while the omega-3s can help lower the “ bad fats” in your blood. Try tossing some into baked goods, oatmeal, or a post-workout smoothie.

Related: Try P4’ s Recovery Push Formula Raspberry Smoothie

Hemp Seeds

Hemp is a complete protein, which means it contains nine essential amino acids that the body can’ t produce on its own. Additionally, hemp seeds contain good amounts of omega-3 fatty acids, fiber, and magnesium — the latter of which can help with blood pressure and blood sugar issues, as well as relaxation.

Flax Seeds

Known primarily for their omega-3 fatty acids and containing both soluble and insoluble fiber, flax seeds also contain lignans, a form of antioxidant. Simple ways to consume them: grind them up in your post-workout protein shake; add a top layer to yogurt, or bake inside of a casserole.

At Proven4 we believe that proper nutrition, a strict training regimen, and our NSF Certified for Sport workout supplements —Pre GameFormula, Energy Formula, and Recovery Push Formula — can help you achieve optimal results in the gym and on the field.