Seeds are like tiny superfoods. They are so teeny weeny and yet so potent. They are rich in multiple nutrients like proteins, vitamins, fiber, iron and omega-3. If you know the right ones to pick, you can actually use them to drop a few kilos. Pumpkin, quinoa, flax seeds, sesame seeds and chia seeds are all very nutritious and here we take a look at how various seeds can help you reach your weight loss goal.They are loaded with fiber and protein and are very low in calories. They are also a very good source of plant-based omega-3 fatty acids, perhaps the richest. These fatty acids are also called alpha-linolenic acid.The benefits of flaxseeds include promoting a healthy digestion, regulating insulin levels in your body, increasing thermogenesis (this is a process which helps in burning fat) and balancing the hormones in your body. They promote a healthy function of the bowels and can reduce the cholesterol levels.It can be had in salads, soups, rice or can be added as garnish to buttermilk or desserts.They are a very good source of zinc. Zinc is known to trigger and boost a healthy metabolism of your body. It can also help you bulk up and build muscles. Pumpkin seeds are also known to be effective in regulating your blood sugar levels. It can help you avoid problems like bloatedness, constipation and maintain a healthy digestive health and neutralize acidity.They can be had as roasted or can be added to your healthy snacks as garnish.They are loaded with omega-3 fatty acid, proteins, potassium, magnesium, zinc, iron, are gluten-free and very low in calories as well as fats. They have a good satiety and are a very healthy way to lose some kilos.They best way to consume quinoa is just the way you eat rice. You can also have it through upma by combining it with other vegetables.Chia seeds are known as the tiniest yet most powerful seeds. They are usually referred to as completely apart from other seeds as they are very, very healthy. They are storehouses of iron, magnesium, omega 3 fatty acids and potassium, besides many other micronutrients. They are loaded with dietary fiber and can help your body absorb water. They are also very helpful in boosting your energy levels.They can be had after soaking in water overnight or for a few hours. Garnish them in desserts or have as bread spreads by combining them with fruits. You can also add them into milk along with other seeds and nuts.Sesame seeds are known to have five primary nutrients: zinc, magnesium, calcium, fibre and vitamin E. They are also a rich source of minerals. Sesame seeds also have a very rich taste and can be added to any dish to refine its taste and flavour.Simply sprinkle the little black seeds over your rice, noodles, cereals or in any other dish. You can also add them to curd or to a fruit smoothie.