Seeds are small and are often overlooked, but they far exceed their weight.
"Seeds are nutritional powerhouses that play an important role in a man's healthy diet," says Debbie Petitpain, a registered dietitian at the Medical University of South Carolina. "They're full of protein, fiber and healthy unsaturated fats that protect against heart disease."
A 2017 study in the Journal of the American Medical Association found that low seed consumption increased the risk of death for people due to stroke, heart disease and other heart problems.
Seeds are almost the perfect food unless they are high in calories. A little bit goes a long way. "Take five servings a week, with one serving a quarter," says Petitpain. Top yogurt and salads with seeds and a snack between meals, just like nuts. While all offer nutritional benefits, there are six here that are worth joining.