Small But Nutritionally Mighty Seeds
Like nuts, seeds have enjoyed a recent reputation makeover from snacking indulgence to nutritional “superfood.” Seeds contain a dense mix of nutrients and healthy fats to feed young plants when they germinate. We eat many foods that are technically seeds—legumes, nuts, grains—but the seeds now in the spotlight are familiar edible seeds such as sunflower, pumpkin, poppy, and sesame, as well as exotic seeds such as flax, chia, and hemp. All are best consumed in small snack quantities or blended into other dishes.
“Popular and easy ways to include seeds in the diet include blending them in smoothies and adding to yogurt to give texture and flavor without using high-sugar granola,” says Rachel Lustgarten, registered dietitian with Weill Cornell. “Sunflower and pumpkin seeds can be enjoyed as a snack. But be mindful of portion sizes, as a quarter-cup is 200 calories.”
HOW TO INCORPORATE SEEDS INTO YOUR DIET
Most seeds taste best roasted, either in the oven or in a pan on the stovetop. Times and temperatures vary; smaller seeds, like sesame, will roast faster. Try these ideas to incorporate nutritious seeds into your diet:
- Sprinkle on salads in place of croutons or on top of a snack.
- Blend into smoothies.
- Finely grind and stir into soups, stews, or sauces to thicken.
- Add to muffins or quick breads.
- Sprinkle on yogurt.
- Process into a paste or purchase tahini (sesame seed paste, the “butter of the Middle East”) and use as a spread or dressing.
- Add crunch to cooked veggies or soups.
- Use in granola or muesli.
- Blend into a spicy mole sauce.
- Sprinkling seeds on a snack or meal can boost flavor.
Seeds are high in calories because of their fat content, although much of that comes from alpha-linolenic acid (ALA), the plant type of omega-3 fatty acids. ALA has been associated with better blood pressure and protection against heart attack and atherosclerosis. An essential fatty acid, ALA must be obtained from the diet. The body also converts modest amounts of ALA into docosahexaenoic and eicosapentaenoic acid, the omega-3s found in fish oil.
Seeds also are sources of dietary fiber, protein, vitamin E, some B vitamins, and minerals including iron, calcium, potassium, and magnesium. A quarter-cup of sesame seeds, for example, contains 3 grams (g) of fiber, 7 g of protein, 82 percent of your daily vitamin E, and more than a quarter of your daily magnesium (which most people don’t get enough of). Pumpkin seeds (also called pepitas) are high in zinc, which may boost your immune system. Tiny poppy seeds contain 12 percent of your daily calcium per tablespoon. Seeds also contain many phytonutrients that plants developed for protection, and they may help protect us, too.
Flaxseed. Some seeds have been specifically studied for health benefits, notably flaxseed. In a new study in mice, scientists found that flaxseeds positively influenced gut microbiota and seemed to protect against obesity in a high-fat diet. Another study reported that the equivalent of three heaping tablespoons of flaxseed daily improved blood pressure by amounts comparable to that achieved by medication. Flaxseeds also have been studied for cholesterol and blood-sugar benefits, though results have been mixed. (Note that flaxseed must be ground up for the body to use it.)
Sesame seeds. Several small studies of sesame seeds have suggested benefits for blood pressure, cholesterol, blood sugar, and osteoarthritis. It’s premature to recommend sesame seeds for any of these conditions. However, a 2016 analysis of seven clinical trials did conclude that sesame seeds have antioxidant benefits, reducing markers of oxidative stress.
Chia seeds. More exotic options include chia seeds, an ancient Aztec food from the plant popularized by “Chia Pets.” Evidence from mostly animal testing suggests chia seeds might improve cholesterol, triglycerides, and blood pressure. Gluten-free and a complete protein, chia seeds can be used as a vegan alternative to eggs, because they combine with liquid to form a gelatinous binding agent. (One tablespoon of chia powder in a quarter-cup of water substitutes for one egg.)
Hemp seeds. From the same plant as marijuana, hemp seeds are rich in ALA and have only traces of THC, the psychoactive chemical in marijuana.
Watermelon seeds, the latest “superfood,” are packed with protein, vitamin B, potassium, magnesium, and zinc.
Other seeds gaining in popularity include those from the jackfruit, egusi melon, lotus, papaya, and squash.
Shelf Life
All seeds go rancid quickly. If buying in bulk, shop at a store that has a brisk turnover. (Watch out for added sodium in packaging.) Store them in the refrigerator, freezer, or out of direct sunlight in a cool, dry place. Don’t grind them until you’re ready to use them.
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