Superseeds are small, nutrient-rich seeds that are packed with health benefits. They are a good source of protein, fiber, omega-3 fatty acids, and other essential nutrients. Superseeds are also low in calories and fat, making them a healthy addition to any diet, especially a plant based diet.
The Most Common Superseeds
There are 3 primary superseeds, Hemp, Chia & Flaxseed.
Hemp seeds are a great source of protein, fiber, and healthy fats, including omega-3 and omega-6 fatty acids. They also contain all nine essential amino acids that are necessary for the body’s growth and maintenance, and that the body cannot produce on its own. Approximately 25% of the total calories in hemp seeds come from protein, which makes them a great plant based protein source. One ounce (28 grams) of shelled hemp seeds contains about 9.2 grams of protein. This means that just a small serving of hemp seeds can provide a significant portion of the recommended daily protein intake for many people. Additionally, hemp seeds are easily digestible, making them a great option for those with digestive issues.
Chia seeds are another powerhouse seed that is packed with nutrients. They are an excellent source of fiber, protein, and omega-3 fatty acids. Chia seeds are also high in antioxidants, which help protect against cellular damage caused by free radicals.
Flax seeds are a rich source of lignans, which are plant compounds that have been linked to a reduced risk of breast cancer. They also contain omega-3 fatty acids, fiber, and other essential nutrients. The best way to consume these seeds is in a ground form, as whole flax is not as readily digestible and may pass through your gut.
In addition to these three seeds, other beneficial seeds to include in a plant based diet include pumpkin seeds, sunflower seeds, and sesame seeds. Pumpkin seeds are an excellent source of magnesium and zinc, while sunflower seeds are rich in vitamin E and selenium. Sesame seeds are high in calcium and also contain a unique compound called sesamin, which has been shown to have antioxidant and anti-inflammatory properties.
How to Incorporate Superseeds into Your Diet
It’s easy to find ways to add these superseeds into your daily foods. Here are some simple ways to start:
- Add to your oatmeal, cereal, or dairy-free yogurt
- Sprinkle on your salad
- Add to your smoothies
- Look for breads that use seeds as a base (like TRADER JOE’S Super Bread)
- Make a superseed butter to spread on toast or fruit
- Add to a morning breakfast of peanut butter on whole wheat toast
- Make a superseed salad dressing
- Make a simple CHIA SEED PUDDING
- Roast pumpkin seeds with your favorite seasonings
- Add sunflower seeds to your trail mix, CHOCO OATE ENERGY BITES, or protein bars
- Add them to your homemade veggie burger recipe
- Add them to your homemade baked goods
- Use them to thicken soups, stews, and sauces
Keep your superseeds refrigerated in a convenient place so you’ll use them more often. We recommend storing the three main seeds in separate sealable containers in the refrigerator. You can store sunflower and pumpkin seeds in separate containers in your salad organizer. The easier they are to access, the more likely you are to use them.
Including superseeds in your plant based diet is a great way to boost your nutrient intake and improve your overall health. So next time you’re at the grocery store, be sure to pick up some superseeds!