So-called “super seeds,” such as chia, hemp and flax, are popular add-ins to hot cereal, smoothies and protein shakes thanks to their impressive nutritional benefits.
They’re all outstanding sources of anti-inflammatory omega-3 fats.
And depending on which one you choose, you may be putting a sizable dent in your daily fibre, magnesium, iron and/or zinc requirements.
Psyllium husk offers different nutritional benefits than seeds and can also be a healthy addition to your diet.
Here’s a breakdown of each one’s unique nutritional qualities, potential health benefits and easy ways to add them to meals and snacks.
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Chia seeds
These teensy black or white seeds pack a serious nutritional punch.
Two tablespoons serve up 5 grams of ALA, an essential omega-3 fatty acid the body can’t make on its own. Women need 1.1 g of ALA a day, men require 1.6 g.
Higher intakes of ALA have been associated with a lower risk of cardiovascular disease.
Two tablespoons of chia seeds (138 calories) also provide 10 g of fibre, 129 mg of calcium, 95 mg of magnesium, 2 mg of iron and nearly 30 per cent of a day’s worth of selenium, a mineral vital for normal thyroid function.
Hemp seeds
These crunchy seeds have a slightly sweet, mild nutty flavour. They’re eaten whole raw or toasted; they’re also used to make hemp milk and hemp protein powder.
Two tablespoons of hemp seeds (110 calories) deliver 2 g of ALA along with 6 g of protein, 2 mg of zinc and a notable 140 mg of magnesium. Women and men require 320 and 420 mg of magnesium a day, respectively.
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Hemp seeds are also an exceptional source of manganese, a trace mineral needed for immune health, normal brain function and bone development.
Hemp hearts are the inner part of hemp seeds, with the hard outer shell removed. Nutritionally, they’re the virtually the same as hemp seeds (hemp hearts have slightly less fibre).
Flaxseeds
These brown or golden seeds, also known as linseed, need to be eaten ground (flax meal) to reap their nutritional benefits. Otherwise, the tiny seeds will pass through the intestinal tract undigested.
Two tablespoons of ground flax (75 calories) contain 3.2 mg of ALA, as well as 4 g of fibre and 55 mg of magnesium.
Ground flax is the richest dietary source of phytochemicals known as lignan precursors.
Once consumed, these precursors are converted to lignins in the gut. Lignins act as plant estrogens, potentially lowering the risk of heart disease and breast cancer.
How to use chia seeds, hemp seeds and ground flax
While these seeds are nutritious additions to hot cereal and smoothies, there are plenty of other ways to include them in your menu.
Stir them into yogurt and cottage cheese, sprinkle them over avocado toast or add them to muffin, pancake, cookie and energy ball batters.
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Add hemp seeds or ground flax to meat loaf or turkey burger recipes. Toss hemp seeds into green salads.
Make a chia pudding by combining these seeds with a milk of your choice, a little maple syrup and a dash of vanilla or cinnamon. Refrigerate for eight hours or overnight. You’ll find plenty of recipes online.
Chia seeds, hemp seeds and ground flax have unique nutrition profiles so there’s no need to stick to eating only one. Mix it up.
About psyllium husk
While it’s not a seed, psyllium husk is becoming an increasingly popular supplement to add to meals due to its gut health and heart health benefits.
Psyllium, a type of viscous soluble fibre, is best known for its ability to relieve constipation.
Viscous fibre holds onto water and forms a gel in your digestive tract. This adds bulk to stool, making it easier to pass.
Psyllium husk also helps lower LDL cholesterol, slows the rate that glucose enters the bloodstream and promotes satiety after eating.
Some of the fibre in psyllium husk also acts as a prebiotic, increasing levels of beneficial gut bacteria.
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Whole psyllium husks are slower to digest and don’t mix well into water. Psyllium husk powder absorbs liquids quickly and is easier to mix and consume.
You can add psyllium husk – powder or whole – to oatmeal, overnight oats, yogurt, smoothies, protein shakes, soups and stews. Because psyllium husk absorbs fluids, be sure to drink at least 8 ounces of water per tablespoon of psyllium added to food.
If you’re using psyllium husk powder, remember it gels quickly; you may need to add extra liquid to your recipe.
You can also mix psyllium husk powder into 8 to 12 ounces of water and drink it.
Start slowly with one teaspoon and gradually increase to one tablespoon.
Psyllium can reduce the absorption and effectiveness of several medications; consult your pharmacist before starting psyllium.
Leslie Beck, a Toronto-based private practice dietitian, is director of food and nutrition at Medcan.