Small but Mighty! The Amazing Health benefits of Seeds
The Health Benefits of Chia, Flax, And Hemp Seeds
Famous for their crunch and mild flavor, chia, hemp & flax seeds are nutrient powerhouses. If you've heard wonderful things about these sister seeds and wondering if you should add them to your diet, you certainly should!
Chia, flax, and hemp seeds are all the hype right now and it's for all the right reasons. Although tiny, size has nothing on any of these seeds as they offer a variety of health benefits. Each seed offers an amazing variety of multiple nutrients and antioxidants.
Let's do a deep dive into each seed and why they are so great. Then we will show you ways to incorporate them into your diet!
Originally grown in Mexico, chia seeds have always been valued for their numerous medicinal and nutritional contributions to society. The first evidence of chia seeds being used as food dates back to 3500 BC and the Aztec empire used chia as a cash crop as early as 1500 BC in central Mexico. In fact, in many Mexican tribes, chia was used as runners' food because it gave fuel & energy to runners and fighters. It was believed that just one spoon of these mighty seeds could give warriors energy for up to 24 hours plus because it holds water, it was perfect for hydration over these long distances.
These small black seeds are a nutritious combo of fiber, protein, and omega-3 fatty acids. Although they contain other nutrients these three are the most prominent. Did you know there are 8 grams of fiber in just 2 tablespoons of Chia seeds?
Chia seeds are considered a complete protein as they contain all nine important amino acids that the body is unable to produce like glutamic and aspartic acids, alanine, serine, and glycine. One of the amino acids produced by Chia seeds is the endogenous variety, which is the type needed for energy creation and immune function.
Chia seeds are packed with a plethora of fiber, and not just any fiber, insoluble fiber. This is the type of fiber that doesn't dissolve in water and it happens to possess a ton of health benefits–
Reducing inflammation: A study published in the Journal of Clinical Endocrinology and Metabolism found that consuming chia seeds reduced inflammatory markers in individuals with type 2 diabetes.
Lowering cholesterol: A study published in the British Journal of Nutrition found that consuming chia seeds reduced total cholesterol and LDL cholesterol levels in individuals with type 2 diabetes.
Managing blood sugar levels: A study published in the Journal of Nutritional Science and Vitaminology found that consuming chia seeds reduced blood sugar levels in individuals with type 2 diabetes.
Improving digestive health: A study published in the Journal of Food Science and Technology found that consuming chia seeds increased bowel movements and improved stool consistency in healthy individuals.
Enhancing exercise performance: A study published in the Journal of Strength and Conditioning Research found that consuming chia seeds improved exercise performance in athletes.
Chia seeds are also rich in omega-3, omega-6, carbohydrates, iron, magnesium and calcium. The calcium, magnesium, and zinc content help maintain and promote strong bones, bone health, teeth, cell division, and cell growth. These tiny seeds' omega-3 content can help fight against stroke and other heart diseases, eczema, rheumatoid arthritis, lupus, and other diseases. Asides from omega-3 and 6 fatty acids, this famous white and black seed also has other heart-healthy fats.
Chia seeds are sometimes referred to as a superfood because of its numerous health benefits and nutrients. Chia seeds are a great source of antioxidants and polyphenols. Antioxidants can protect your cells from free radicals, and this in turn lowers one's risk of cancer, heart disease, and other diseases.
Flax seeds, just like chia also contain the magnificent trifecta of fiber, omega-3 acids, and protein. This trio of nutrients give flax seeds numerous benefits like;
Improved heart health: Flaxseed is rich in alpha-linolenic acid (ALA), a type of omega-3 fatty acid that may help reduce inflammation and improve heart health. A study published in the Journal of Nutrition in 2010 found that consuming flaxseed daily for three months reduced blood pressure and improved lipid profiles in people with hypertension.
Reduced inflammation: Flaxseed contains lignans, which are phytoestrogens that may have anti-inflammatory properties. A study published in Nutrition Research in 2015 found that consuming flaxseed reduced markers of inflammation in postmenopausal women.
Improved digestive health: The high fiber content of flaxseed may help promote regularity and improve digestive health. A study published in the Journal of Ethnopharmacology in 2014 found that flaxseed improved constipation symptoms in people with irritable bowel syndrome.
Potential cancer-fighting properties: Some studies have suggested that flaxseed may have anti-cancer properties. For example, a study published in Cancer Prevention Research in 2011 found that consuming flaxseed reduced the growth of breast cancer tumors in mice.
Flaxseed also contains a ton of other nutrients like zinc, vitamin B6, thiamine, folate, lignans,
Studies in animals and test tubes show that other cancers lignans help fight against include skin, blood, colorectal, and lung cancer.
Hemp first originated in Central Asia and its first cultivation was recorded in China. And by the 16th century, hemp was widely distributed around Europe and used for a variety of purposes.
Hemp seeds are from the hemp plant also called Cannabis sativa. Initially, hemp seeds were ignored because they were assumed to possess the same CBD, and THC content as the leaves and flowers. Eventually, it was discovered that they don't possess cannabinoids so now people consume them for their antioxidants, amino acids, and omega-3 and omega-6 fatty acid content.
Some of the health benefits of hemp seed include;
Lowering cholesterol: A study published in the European Journal of Nutrition found that consuming hemp seeds reduced total cholesterol and LDL cholesterol levels in individuals with high cholesterol.
Improving heart health: A study published in the Nutrition, Metabolism and Cardiovascular Diseases journal found that consuming hemp seeds improved markers of heart health, including blood pressure and cholesterol levels, in overweight individuals.
Reducing inflammation: A study published in the Journal of Agricultural and Food Chemistry found that hemp seed extract reduced inflammation in rats with arthritis.
Managing blood sugar levels: A study published in the Journal of Agricultural and Food Chemistry found that consuming hemp seed extract reduced blood sugar levels in rats with diabetes.
Supporting brain health: A study published in the Journal of Agricultural and Food Chemistry found that hemp seed extract had potential neuroprotective effects and could improve brain function in rats with brain damage.
To help get the best out of your hemp, chia, and flax seeds you have to properly incorporate them into your diet. Because these are all different seeds, ways of consumption would certainly differ from one seed to another. So here are the best ways to incorporate them into your diet.
It is recommended that you eat no more than one to three tablespoons of Chia seeds a day. And they must be consumed with lots of water.
You can buy dried Chia seeds from most supermarkets, they come in black, white, milled, or pre-hydrated.
If you don't like dried Chia seeds, you can also eat them raw, ground, soaked, or whole. And in a bid to spice it up, you can add these seeds to your meals.
Here are some popular ways to get Chia into your diet
Add chia seeds to your morning oatmeal or yogurt: You can sprinkle a tablespoon or two of chia seeds on top of your morning oatmeal or yogurt for an added boost of nutrition.
Make chia seed pudding: Combine chia seeds, milk (or a non-dairy alternative), and a sweetener of your choice in a jar, and let it sit in the fridge overnight. In the morning, you'll have a delicious and nutritious chia seed pudding that you can top with fresh fruit or nuts.
Mix chia seeds into your smoothies: Add a tablespoon of chia seeds to your favorite smoothie recipe for an extra dose of fiber, protein, and omega-3 fatty acids.
Use chia seeds as an egg substitute: Chia seeds can be used as a vegan egg substitute in recipes that call for eggs. To make the substitute, mix 1 tablespoon of chia seeds with 3 tablespoons of water and let it sit for a few minutes until it forms a gel-like substance.
Sprinkle chia seeds on top of salads: Chia seeds can be used as a healthy and crunchy topping for salads. Just sprinkle a tablespoon or two on top of your favorite greens.
Chia seeds can be eaten as is or soaked or plumped up and they still have nutritional value. When chia seeds are soaked or mixed with liquid, they form a gel-like substance due to their high soluble fiber content. This gel-like texture can help keep you feeling full for longer and may aid in digestion. So, whether you choose to eat chia seeds dry or soaked, they are still be a nutritious addition to your diet.
Remember to start with a small amount of chia seeds and gradually increase your intake, as they are high in fiber and may cause digestive discomfort if consumed in large quantities too quickly.
Here are some recipes that incorporate Chia Seeds:
Hazelnut Granola & Chia Pudding Bowls
Unlike Chia, Flax seeds are best-eaten ground, not whole, because it is easier to digest. It's also not best to eat flax seed oil as it doesn't contain as many nutrients as the ground version.
You are meant to take only 1 to 4 tablespoons of ground flax seeds per day.
Here are several ways to incorporate flaxseeds into your diet.
Add ground flaxseed to your breakfast: Sprinkle a tablespoon of ground flaxseed on top of your oatmeal or yogurt for an added boost of nutrition.
Mix flaxseed into smoothies: Add a tablespoon or two of ground flaxseed to your favorite smoothie recipe for an extra dose of fiber and omega-3 fatty acids.
Use flaxseed as an egg substitute: Flaxseed can be used as a vegan egg substitute in recipes that call for eggs. To make the substitute, mix 1 tablespoon of ground flaxseed with 3 tablespoons of water and let it sit for a few minutes until it forms a gel-like substance.
Bake with flaxseed: Add ground flaxseed to your baked goods such as muffins, bread, or pancakes for added nutrition.
Here are some recipes that incorporate Flax Seeds:
It should be noted that while whole flaxseeds have many nutritional benefits, they are difficult for our bodies to digest and absorb due to their hard outer shell. When consumed whole, most of the flaxseed will pass through our digestive system undigested, and we will not receive the full nutritional benefits.
On the other hand, ground flaxseed is much easier to digest and absorb because the grinding process breaks down the hard-outer shell, making the nutrients more accessible to our bodies. So, if you want to get the most nutritional benefits from flaxseed, it's best to consume it in its ground form. You can either purchase pre-ground flaxseed or grind the whole seeds yourself using a coffee grinder or blender. Keep it in the fridge to maintain its freshness.
Like chia seeds, remember to start with a small amount of flaxseed and gradually increase your intake, as they are high in fiber and may cause digestive discomfort if consumed in large quantities too quickly.
Hemp seeds actually come as brown hard kernel-size nuts, inside this nut is a soft, white/ green kernel. This is called a hemp heart and it is this heart that contains all the amazing nutrition we talked about earlier in this article.
It is hemp hearts that most supermarkets sell but you can also buy shelled hemp seeds. It is best to eat, a spoon or two of hemp seeds in a day.
What do they taste like? Hemp seeds have a mild, nutty flavor that is often compared to the taste of sunflower seeds or pine nuts. They have a soft texture and can easily be chewed or ground into a powder.
Some people describe the flavor of hemp seeds as slightly earthy or grassy, but overall they have a pleasant taste that is not overpowering. Hemp seeds can be eaten raw, roasted, or cooked, and they can be used in a wide variety of recipes to add flavor, texture, and nutrition.
Hemp seeds are a nutritious and versatile ingredient that can be easily incorporated into your diet. Here are some ideas:
Sprinkle hemp seeds on top of salads: Add a tablespoon or two of hemp seeds to your favorite salad for an extra boost of protein and healthy fats.
Blend hemp seeds into smoothies: Add a tablespoon of hemp seeds to your favorite smoothie recipe for an extra dose of nutrition.
Use hemp seeds as a topping: Sprinkle hemp seeds on top of yogurt, oatmeal, or avocado toast for added texture and flavor.
Bake with hemp seeds: Add hemp seeds to your favorite baked goods such as muffins, bread, or granola bars for added nutrition.
Make a hemp seed milk: Blend hemp seeds with water and your favorite sweetener to make a creamy and nutritious plant-based milk.
Use hemp seeds in dips and spreads: Add hemp seeds to your favorite hummus or pesto recipe for added nutrition.
Here are some recipes that incorporate Hemp Seeds:
Strawberry Coconut Lime Smoothie
Steel-Cut Oats with Blackberries and Hemp Seeds
Remember to start with a small amount of hemp seeds and gradually increase your intake, as they are high in fiber and may cause digestive discomfort if consumed in large quantities too quickly. Also, it's important to store hemp seeds in a cool, dry place to prevent them from becoming rancid.
In Conclusion:
Chia, Flax, and Hemp seeds would definitely make a great contribution to your diet. So don't hesitate to try out any of the recipes suggested in this article and any others that may pique your interest.
It is important to note that these seeds are not a substitute for medical treatment and should not be used to treat or prevent any disease without consulting with a healthcare professional. It is also worth noting the above mentioned studies suggest potential health benefits, more research is needed to fully understand their effects on human health. Additionally, it is important to consume chia, flax & hemp seeds as part of a balanced and varied diet rather than relying solely on them as a source of nutrition.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4926888/
https://journals.sagepub.com/doi/abs/10.1177/2047487313517576
https://journals.sagepub.com/doi/pdf/10.1177/1534735413502076
https://www.ijirt.org/master/publishedpaper/IJIRT152451_PAPER.pdf
https://www.frontiersin.org/articles/10.3389/fimmu.2022.882455/full