Super foods – Chia, Pumpkin seeds, raisins

The saying “Great things come in small packages” holds true for these tiny powerhouse of nutrients.
“Filled with heart healthy fats, filling fibers, plant protein and phytonutrients these seeds are a great source to maintain good health. Include just about one tablespoon or two of these nutrient-dense seeds in your daily for more natural energy.” Says practicing dietician Payal Talesra

Chia seeds: these nutrient dense tiny black and grey seeds are unprocessed whole-grain super food from a flowering plant in mint family.
They are excellent source of omega-3 fatty acids in plant form, antioxidants, fiber, protein, iron and calcium.

Pumpkin seeds: These flat and oval seeds are edible seeds of pumpkin. These are also called Pepitas.
These seeds are rich in antioxidants such as carotenoids and vitamins E and are excellent source of dietary fibers. These are high in magnesium, zinc and fatty acids.

Raisins: the crinkly looking raisins are obtained by drying grapes.
Raisins have a phytochemical called resveratrol, which helps lower cholesterol and shows anti-cancer qualities.
These are compact powerhouse of nutrients such as iron, copper, magnesium, potassium, complex B, polyphenolic antioxidants or catechins,

The seeds and raisins can be eaten in their natural form or by sprouting or roasting them. Soaking them overnight makes them healthier alternative as opposed to eating them raw.

References:
https://www.drhardick.com/how-to-eat-chia-seeds
https://www.realsimple.com/health/nutrition-diet/healthy-eating/chia-seeds-benefits

Disclaimer; The following article is my interpretation of information I gathered from my nutritionist, internet references and friends working in the same field.
The views and nutritional advice expressed here are not intended to treat or prevent any disease or to replace the advice of your doctor.