Superseeds: The New Superfood in a Plant-Based Diet

Superseeds: Small but Mighty Nutritional Powerhouses

Superseeds are small, nutrient-rich seeds that offer potential health benefits when incorporated into a balanced diet. They are a good source of plant-based protein, fiber, omega-3 fatty acids, and various essential nutrients. Their compact size and nutrient density make them a popular addition to a plant-based diet.

Quick Note: I am not a healthcare professional. The information provided in this blog is based on widely available research, personal experience, and general knowledge about plant-based nutrition. Please consult a healthcare provider for personalized dietary or health advice.

The Most Common Superseeds 

Hemp, chia, and flaxseeds are often celebrated for their impressive nutritional profiles. These seeds are rich in nutrients such as protein, fiber, healthy fats, and antioxidants. While other seeds like pumpkin and sunflower seeds are also nutritious, hemp, chia, and flaxseeds stand out for their versatility and availability. Let’s delve deeper into the unique qualities of each.

Hemp:

Hemp seeds are known for their high protein content and a balanced ratio of omega-3 to omega-6 fatty acids. According to the USDA, one ounce (28 grams) of shelled hemp seeds contains approximately 9.2 grams of protein, making them a valuable plant-based protein source. Additionally, hemp seeds are a complete protein, meaning they provide all nine essential amino acids needed for human health.

Chia:

Chia seeds are praised for their high fiber and omega-3 content. A 2-tablespoon serving contains about 10 grams of fiber, supporting digestion and overall gut health. Chia seeds are also rich in antioxidants, which may help combat oxidative stress. While research suggests their potential benefits, incorporating them as part of a balanced diet is key.

Flax:

Flax seeds are an excellent source of lignans, plant compounds associated with hormone balance and a possible reduced risk of certain cancers, such as breast cancer (source: National Cancer Institute). The flax seeds are also rich in alpha-linolenic acid (ALA), an omega-3 fatty acid linked to heart health. Ground flax is recommended for better digestion and nutrient absorption.

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: Some individuals with nut allergies may also be allergic to sesame seeds. Always check labels for cross-contamination risks.

Expand Your Superseed Knowledge

Superseeds are widely accepted to aid in weight management, for athletes, and for skin and hair health:

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

By incorporating superseeds into your diet, you can enjoy their potential benefits as part of a balanced, nutrient-rich plant-based lifestyle. Remember, it’s always best to consult a dietitian or healthcare provider to tailor dietary choices to your specific needs.