You’re probably aware that common seeds such as sunflower seeds and pumpkin seeds offer health benefits. For example, seeds are a good source of plant-based omega-3s and minerals like magnesium and zinc as well as cell-protective antioxidants. Plus, seeds, and their close relative nuts are perfect for adding nutritious crunch to salads and warm, whole-grain cereal. Nuts and seeds help with glucose control so you don’t get those blood sugar peaks and crashes that make you feel tired and hungry.
Pumpkin seeds and sunflower seeds aren’t the only health-worthy way to add crunch to your lunch or breakfast. You can now choose from a number of smaller, nutrient-dense seeds. So nutritious are these seeds that they’re sometimes referred to as “super seeds.”
What Are Super Seeds?
Flaxseed, chia seeds, and hemp seeds are commonly referred to as super seeds because of the nutritional punch they offer. If you think about it, it’s not surprising that seeds of all types are so rich in nutrients. These tiny orbs have to supply the nutrients a growing plant needs. When you eat seeds, you absorb the nutrients and put them to use. Hemp, flax, and chia all embody the nutrient-dense power of seeds.
Flaxseed – Benefits for Women
Flaxseeds are seeds derived from flax, one of the oldest fiber crops in existence. What makes these tiny seeds so special, especially for women’s health? For one, they’re a good source of short-chain omega-3 fatty acids.
As you know, long-chain omega-3s, from fatty fish, are often praised for their anti-inflammatory benefits. Flaxseed contains a short-chain, plant-based version of omega-3s. Unfortunately, only a portion of the short-chain omega-3s you take in through diet can be converted to long-chain omega-3s, the form that potentially offers the most health benefits – but you do get some conversion. Flaxseed is a good alternative source of omega-3s for anyone who doesn’t consume fish.
Flaxseed has special benefits for women. It contains enterolactone, a type of lignan that weakly binds to estrogen receptors on breast cells. By blocking the receptors, lignans blocks estrogen from binding and stimulating breast tissue. Some experts believe this may lower the risk of breast cancer, although more research is needed.
Finally, flaxseed is an excellent source of fiber, something most people don’t get enough of. Word of caution: Always grind flaxseed into a powder before using it. A coffee grinder works well for this. Your body can’t absorb unground flaxseed and you won’t get the full benefits. Once ground, use it within 6 months, and keep it refrigerated to prevent rancidity.
One ounce of flaxseed has 150 calories and 5 grams of protein.
How to use flaxseed:
Add a tablespoon to hot cereal.
Add a portion to flour when baking to increase the fiber content.
Add ground flaxseed to smoothies.
Add to pancake batter.
Sprinkle on salads and soups.
Chia Seeds
Chia seeds are a relative newcomer to the super seed scene, but judging by their popularity, a welcome one. Remember chia pets? The seeds used to grow a chia pet and the chia seeds you put in your cereal are one and the same. What makes them so healthy? Like flaxseed, chia seeds are a rich source of short-chain omega-3s and high in fiber too. A single tablespoon boasts 4 grams of heart-healthy fiber. Unlike flaxseed, you don’t have to grind chia seeds to get the health benefits. So put away your grinder and enjoy chia seeds as is. When you add moisture to chia seeds, it forms a gelatinous consistency that adds texture to hot cereal. One ounce of chia seeds has 137 calories and 4 grams of protein.
How to Use Chia Seeds:
Use them to make better-for-you puddings. Recipes are online.
Make chia seed breakfast cereal.
Sprinkle on salads.
Stir a spoonful into yogurt.
Add to smoothies.
Can be used as a replacement for some of the egg in recipes
Hemp Seeds
Hemp seeds, hemp protein, hemp oil, and hemp milk are all making their mark on the nutritional world. What makes hemp seeds so special? For one, they’re higher in protein than other super seeds and you still get the benefits of the short-chain omega-3s in hemp. Some experts believe that the omega-3s in hemp can be more readily converted to long-chain omega-3s, the kind your body can best use.
Hemp seeds are also a good source of minerals, including magnesium, a mineral involved in over 300 chemical reactions in your body and one that’s important for heart health. In fact, 3 tablespoons supply half of your day’s requirements for this essential mineral. Hemp seeds are also a good source of iron and zinc.
Despite their higher protein content, don’t make hemp seeds your main source of protein. They’re low in leucine, an amino acid that jumpstarts muscle protein synthesis after a workout. Get your protein from a diversity of sources. One ounce of hempseeds has 157 calories and 9 grams of protein.
How to use hemp seeds:
Use their nutty flavor to enhance a salad.
Use them to thicken a salad dressing.
Add them to home-baked nut and nutrition bars.
Add to baked goods like quick bread or muffins.
Add a spoonful to pasta sauce.
Add to soups.
Sprinkle on casseroles.
Where Can You Buy Them?
These three super seeds are available at most natural food markets and health food stores, and more and more mainstream grocery stores are offering them too. Flaxseed is sometimes available in bins where it’s sold by the pound or pre-ground in packages. If you plan on using a lot of flaxseed, invest in a coffee grinder so you’ll always have fresh flax available. You can also find pre-packaged flaxseed and chia seed cereals, but watch out for added sugar.
The Bottom Line?
Super seeds are a fun way to add fiber, plant-based omega-3s and minerals to your diet. Whether or not they’ve earned the title “super” is questionable, but they do pump up the nutritional content of what you eat. Enjoy them!
References:
Self Nutrition Data. “Hemp Seed Hulled”
Prev Med. 2010 May-Jun;50(5-6):272-6. Epub 2010 Mar 4.
Nutr Metab Cardiovasc Dis. 2004 Jun;14(3):162-9.
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