When it comes to healthy snacking, nuts often take center stage. But seeds, like pumpkin, sunflower and even watermelon, can be just as satisfying and pack a serious nutritional punch. Other seeds like chia, flax and sesame, which are perfect for sprinkling onto dishes, are loaded with nutrients that support heart health, digestion and the immune system and keep you feeling fuller for longer. Here’s a look at eight of the best seeds to snack on and how to easily add them to your eating plan.

Pumpkin seeds
If you’re carving pumpkins this fall, don’t discard the seeds! Just 1 ounce (2-3 tablespoons) provides more than 35% of an adult’s daily magnesium needs and 8.5 grams of protein. Magnesium plays a key role in reducing the risk of heart disease, regulating blood pressure and supporting strong bones, while low levels are linked to a higher risk of osteoporosis and bone fractures. Pumpkin seeds are also rich in tryptophan, an essential amino acid that helps produce mood-boosting serotonin and sleep-enhancing melatonin.

You can enjoy pumpkin seeds raw, with or without the shell (though the shell has more fiber), or roast them with savory or sweet flavors for a tasty snack. They’re perfect in trail mix and granola, baked into muffins or as a garnish for salads, grain bowls and soups, adding both crunch and protein.

Pine nuts
Though often referred to as a nut, pine nuts are actually seeds. A 1-ounce serving packs about 4.5 grams of protein, 15% of the daily adult needs for magnesium and zinc and more than 21% of an adult’s daily needs for the mineral phosphorus. Pine nuts are also high in healthy unsaturated fats, including pinolenic acid, which research suggests may help reduce inflammation, blood pressure and cholesterol levels.

Beyond pesto, pine nuts are a great snack on their own. Try adding them to pasta or sprinkle them over roasted vegetables and salads for extra texture and nutrition. For a sweet treat, enjoy pignoli, which are traditional Italian cookies made from almond paste and egg whites and coated in pine nuts.