Seeds

Poppy, sesame, celery, and chia seeds are small, but they're incredibly rich in nutrients. These seeds have been praised for their health benefits for centuries and were a staple in the ancient Aztec and Maya diets. They include antioxidants, minerals, fiber, and omega-3 fatty acids, which may help with heart health, bone strength, and blood sugar management.

They are also tiny nutritious powerhouses that are strong in calcium. One tablespoon (9 grams) of poppy seeds, for example, contains 127 mg of calcium, or 10% of the Daily Value (DV). Seeds are also high in protein and healthy fats. Chia seeds, for example, are high in plant-based omega-3 fatty acids. In 1 tablespoon (9 grams), sesame seeds provide 7% of the daily value for calcium, as well as other minerals including copper, iron, and manganese.