Superseeds: The New Superfood in a Plant-Based Diet

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 

Hemp, chia, and flaxseeds are often hailed as the “holy trinity” of superseeds. These tiny powerhouses have gained immense popularity due to their exceptional nutritional profiles. They are packed with essential nutrients, including protein, fiber, healthy fats, and antioxidants, making them invaluable additions to a plant-based or balanced diet.

While there are other seeds that offer significant nutritional benefits, these three stand out for their versatility, availability, and impressive nutrient density. Let’s delve deeper into the unique qualities of each.

Hemp:

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:

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:

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. 

Improved Nutritional Benefits of Superseeds

Here’s a closer look at the specific nutrients found in superseeds and their health benefits:

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 Sliced Seedy Multigrain Bread) 
• Make a superseed butter to spread on toast or fruit 
• Add to a morning breakfast of peanut butter on whole wheat toast
• Add superseeds to your salad dressing 
• Make a simple CHIA SEED PUDDING 
• Roast pumpkin seeds with your favorite seasonings 
• Add them to your homemade veggie burger recipe 
• Add them to your homemade baked goods 
• Use them to thicken soups, stews, and sauces 

Check out this simple superseed packed recipe:

CHOCO-OAT ENERGY BITES

These no-bake Choco-Oat Energy Bites are brimming with wholesome oats, rich peanut butter, decadent chocolate, and an array of delightful ingredients, crafting a delectable and gratifying snack that will tide you over all day.

INGREDIENTS

• 1 cup Rolled Oats
• 1/2 cup Chunky Peanut Butter (OR Nut Butter of Choice)
• 1/2 cup Vegan Chocolate Chips
• 1/4 cup Ground Flax Seed
• 2 tbsp Maple Syrup
• 1 tbsp Chia Seeds
• 1 tsp Vanilla

Optional Mix-In’s

• Unsweetened Coconut Flakes
• Raisins
• Chopped Walnuts

INSTRUCTIONS

• Combine all ingredients in a medium bowl and mix together until well combined.1 cup Rolled Oats,1/2 cup Chunky Peanut Butter,1/2 cup Vegan Chocolate Chips,1/4 cup Ground Flax Seed,2 tbsp Maple Syrup,1 tbsp Chia Seeds,1 tsp Vanilla
• Form the mixture into 1-inch balls and place them onto a parchment sheet-covered cookie sheet.
• Refrigerate for 30 minutes.
• Place the energy bites into a sealed container and refrigerate for up to 30 days.
• NOTE: Adjust the measurements as desired; these are just recommendations.

Optional Mix-In’s

• Feel free to add or omit ingredients based on your preference. There’s no right or wrong in this recipe.

Common Questions About Superseeds

Storage: Store superseeds in airtight containers in a cool, dark place like your refrigerator. Grinding flaxseeds enhances nutrient absorption, but store ground flaxseed in the refrigerator due to its higher oil content.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. 

Allergy considerations: People with nut allergies may also be allergic to sesame seeds. Be mindful of cross-contamination risks when consuming pre-packaged foods.

Expand Your Superseed Knowledge

Superseeds for weight management: Due to their high fiber content, superseeds can promote feelings of fullness and reduce calorie intake, aiding in weight management goals.
Superseeds for athletes: Superseeds provide a sustained source of energy, essential nutrients, and healthy fats to support athletic performance and recovery.
Superseeds for skin and hair health: Certain superseeds, like flaxseeds with their ALA content, may contribute to healthy skin and hair by reducing inflammation.

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!