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Chia seeds are the edible seeds of Salvia hispanica, a flowering plant in the mint family (Lamiaceae) native to Central America.They are an excellent source of omega-3 fatty acids, rich in antioxidants, and they provide fiber, iron, and calcium.Omega-3 fatty acids help raise HDL cholesterol, the "good" cholesterol that protects against heart attack and stroke.A 28-gram, or 1-ounce, serving of chia seeds also contains 5.6 grams of protein.Chia seeds contain nearly 5 grams of fiber per tablesoon, and their high levels of omega-3-fatty acids and alpha-linoleic acid may be useful for weight loss. The seed can also be consumed as a gel when mixed with water. This causes it to digest more slowly in the body, potentially preventing hunger for a longer period.Chia Seeds May Lower Your Risk of Heart Disease.chia seeds significantly reduce blood pressure in people with hypertension, which is a strong risk factor for heart disease.Chia Seeds May Reduce Blood Sugar Levels.Pumpkin seeds are an edible seed typically roasted for consumption. They are a common ingredient in Mexican cuisine and are often eaten as a healthful snack.They are sometimes referred to as pepitas, Spanish for "little seed of squash."Pumpkin seeds are a good source of healthful oils, magnesium, and other nutrients that enhance the health of the heart, bones, and other functions.Pumpkin seeds are a good source of magnesium, which is important for bone formation.High magnesium intake is associated with a greater bone density and has been shown to decrease the risk of osteoporosis in women after menopause.Pumpkin seeds contain omega-3 and omega-6 fatty acids, antioxidants, and fiber. This combination has benefits for both the heart and liver.The fiber in pumpkin seeds helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease.Pumpkin seed oil has a high content of vitamin E and other antioxidants.Vitamin E helps strengthen the immune system and maintain healthy blood vessels. The ODS recommend eating seeds as a source of vitamin E.