A quick and easy way to increase the health benefits of your diet is to add hemp, chia and flax seeds.  Hemp has 13g of unsaturated fat and 11g of protein in just 2 tablespoons.  In 2 tablespoons Chia has 7g of fibre, 4g of protein and 6g of omegas.  Flax seeds have 8g of carbs, 5g of protein and 5g of fibre.  Each of them has various amounts of calcium, magnesium, zinc, iron, potassium, vitamin E and many more quality nutrients.  The seeds can easily be added to yogurt, salads, baking, cereal, shakes…the uses are limited only by your creativity.