These nutrient packed tiny morsels contain both monounsaturated and polyunsaturated fats and are rich in minerals, fiber, and protective phytochemicals. Let’s discuss a few super seeds.
Basil Seeds
Basil what? While it’s common to consume the leaves of the basil plant, we don’t generally eat the seeds. In some Middle Eastern countries, the seeds are used in foods and beverages. Based on the literature, perhaps we should all be eating basil seeds.
Basil seeds are a source of vegetable compounds, including protein, omega-3 fatty acids, dietary fiber, and minerals like iron, calcium, and magnesium. These tiny seeds also contain vitamin A, various B vitamins and K, and antioxidants, such as flavonoids and polyphenols. So, yes, chock full of healthful properties that are beneficial to health and disease prevention. Basil seeds provideantioxidant, antiviral, antimicrobial, analgesic, anti-inflammatory, and antidiabetic activity, among others.
The high fiber content facilitates proper digestion and bowel motility. When soaked in water or liquid, the seeds form a pectin-rich gum, which can be helpful in managing constipation, bloating, indigestion, and possibly blood sugar control. The fiber is also quite satiating, so can be used to help not overeat. And, basil seeds provide adaptogenic properties, which facilitate our ability to manage stress; they appear to have a calming effect on the nervous system and promote relaxation.
All in all, these powerful seeds have been associated with improved digestive health, blood sugar regulation, heart health, skin health, stress support, and weight management. I find them neutral in flavor and somewhat similar to chia seeds.
Chia Seeds
Ch, ch, ch, chia! Chia seeds have increased in popularity since the days of the Chia Pet commercials. With ~5 grams of fiber in two tablespoons, it’s an excellent fiber booster to help you achieve your 30-45 grams of daily fiber goal.
Not only are these tiny seeds rich in fiber, but they’re also excellent sources of omega-3 fatty acids, protein, antioxidants, and a good source of calcium, manganese, and phosphorus. The omega-3 fatty acids in chia seeds have been shown to lower cholesterol levels, reduce inflammation, improve blood vessel function, and possibly lower the risk of heart disease. Rich in fiber, chia seeds promote a healthy digestive process, helpful in managing both constipation and diarrhea. Additionally, the fiber slows the absorption of carbohydrates, helping to balance blood sugar levels. Bone health? Very possibly - calcium, magnesium, and phosphorus are all bone building nutrients. Combine protein, fiber, and omega-3 fatty acids in one seed; this trifecta may serve as an energy booster, increase satiety, reduce appetite, and support weight management.
Chia seeds - digestive support, cardioprotective, weight management, healthy skin, build stronger bones, you name it…
Flax seeds
An excellent source of omega-3 fatty acids, flax seeds also provide fiber, protein, and are a great source of various vitamins and minerals. Flax seeds are rich in lignans, which are plant compounds that have been studied for their potent cancer-fighting properties. Interestingly, these seeds boast 75–800 times more lignans than other plant foods. Lignans bind to estrogen receptor sites and reduce estrogen activity, hence, one reason flax seed has been linked with a lower risk of breast cancer, particularly for postmenopausal women.
As noted, omega-3 fatty acids are essential for brain health, heart health, and reducing inflammation. The omega-3 fatty acids and lignans in flax seeds possess anti-inflammatory properties that may help reduce inflammation in the body.
Ground flax seeds are an excellent source of dietary fiber, both soluble and insoluble. Fiber promotes healthy digestion, prevents constipation, and supports regular bowel movements. It also helps in maintaining a healthy weight and controlling blood sugar levels. The mucilage (gummy substance) formed when ground flax seeds are mixed with water can help soothe and protect the gastrointestinal tract. Ground flax seed is excellent for constipation, but do note that if you’re experiencing loose stools, flax may exacerbate those symptoms as they do have a laxative-like effect.
Studies suggest that regular consumption of flax seeds may help lower LDL cholesterol levels, reduce blood pressure, decrease the risk of cardiovascular diseases, and also improve blood sugar control. The fiber and healthy fats in flax seeds contribute to a feeling of fullness and satiety, which can help reduce food cravings and support weight management goals. Additionally, essential fatty acids and antioxidants that are beneficial for maintaining healthy skin. They may help improve skin hydration, reduce dryness, and promote a clear complexion.
Opt for ground flax seed to be sure you’re absorbing the benefits. Store in the refrigerator or freezer to stay fresh.
Hemp Hearts
Hulled hemp seeds, or hemp hearts, do not contain the outer layer of the seed. Hence, they’re softer and easier to digest, but also lower in fiber. An excellent protein booster, hemp hearts are considered a complete protein source, meaning they provide all essential amino acids that the body cannot produce on its own. This makes them an excellent option for vegetarians, vegans, and individuals looking to increase their protein intake. Packed with essential nutrients, hemp hearts are an excellent source of magnesium, manganese, thiamin (vitamin B1), and phosphorus while also containing vitamin E, potassium, and zinc. In two tablespoons, there are 125 mg magnesium! The vitamins, minerals, and antioxidants present in hemp hearts support immune function and help the body defend against infections and diseases.
The omega-3 fatty acids present in hemp hearts have been linked to cardiovascular benefits – helping to reduce LDL cholesterol levels, lower blood pressure, and decrease the risk of heart disease. Additionally, hemp hearts contain gamma-linolenic acid (GLA), which has anti-inflammatory properties. GLA may help reduce inflammation in the body and potentially alleviate symptoms associated with inflammatory conditions like arthritis.
Note that while hemp hearts do come from the hemp plant, Cannabis sativa, there is no measurable tetrahydrocannabinol (THC) or cannabidiol (CBD) present in hemp seeds.
How to use these seeds?
Create a chia or basil pudding
Make energy ‘bites’ with oats, hemp hearts, flax, chia, cinnamon, & more
Add to overnight oats
Blend into smoothies
Mix into stir fries
Add to salads, soups, or stews
Use basil and chia seeds to thicken and stabilize sauces & dressing
Hope you enjoy some seeds for added nutrition & crunch!
In Health,
Natalie