“The Demon Seed,” “The Dragon Seed,” “The Seed of Chucky” — based on those movie titles you might think seeds were a menace to us all. Quite the opposite. Seeds contain a bounty of nutrients that fight disease and help prevent premature aging. Here are some seeds you might not have tried yet. (Recipes and more info for these are on www.DoctorOz.com and in Dr. Mike’s “What to Eat When Cookbook.”)

• Pumpkin seeds: 1 ounce delivers 7 grams of protein; 18% of your recommended dietary intake for vitamin K, 33% for phosphorus, 42% for manganese, 37% for magnesium, 23% for zinc; plus 6 grams of omega-6s and 7 grams of polyunsaturated fats. They boost your nutrition and fight inflammation.

• Flaxseed (pre-ground or grind at home) delivers the most ALA omega-3 fatty acids of any plant source in the North American diet, as well as a good dose of lignans, a phytoestrogen that’s linked to a reduced risk of osteoporosis, heart disease and cancer. It also has soluble fiber, which boosts digestion, lowers lousy LDL cholesterol, stabilizes blood sugar and lowers the risk of heart disease.

• Plus: Hempseed (pre-ground or grind at home) delivers all nine essential amino acids — the building blocks of proteins. Sunflower seeds are high in healthy fats, protein, fiber and a super-source of vitamin E (almost 20 mg in 3 ounces). Chia seeds are super-charged with healthy omega-3 fatty acids loaded with 5 grams of fiber per tablespoon, and contain iron, calcium and zinc. We love seeds.

Oz is host of "The Dr. Oz Show" and Roizen is chief wellness officer emeritus at Cleveland Clinic. To live your healthiest, tune into "The Dr. Oz Show" or visit www.sharecare.com.

Recommended for you