Superfood Seeds

Superfood Seeds – Tiny in Size, Huge in Nourishment

Though small, mighty superfood seeds pack a major nutritional blast in every bite. From chia and flax to psyllium and pumpkin, these edible gems support optimal health through their impressive portfolio of vitamins, minerals, protein and healthy fats.

What Makes Super Seeds Special?

• Anti-Inflammatories – Flax, chia and hemp offer plant-based omega fatty acids that lower bodily inflammation protecting organs and tissues
• Essential Minerals – Pumpkin, chia and quinoa provide abundant magnesium, manganese, iron, zinc to energize and support immunity, bones, mood
• Blood Sugar Assistant – Psyllium has unmatched soluble fiber that gently sweeps toxins from the body and keeps you regular
• Disease Protection – Compounds in sunflower, sesame and other seeds exhibit anti-cancer, neuroprotective, heart boosting abilities

Easy Ways to Consume More

The spectrum of essential nutrients provided in seeds makes them perfect health boosters to stir into your daily diet.

• Toss them into yogurt, oatmeal, smoothies
• Sprinkle them onto salads, veggie sides
• Bake them into homemade snack bars
• Enjoy them straight up as a satiating snack

The spectrum of essential nutrients provided by superfood seeds makes incorporating them into your diet a smart, simple way to protect health from head to toe. From easing inflammation to stabilizing insulin, building stronger bones to feeding your microbiome, these small edible gems offer nutrients with magnificent protective abilities. Explore other types of superfoods.

Superfood Seeds We Use

Sunflower Seeds

Tender sunflower seeds offer pleasantly mild, nutty flavor inside their black and white striped shells. Abundant vitamin E, magnesium, selenium and healthy fats make them defenses-boosting superfood heroes.

• GI: Low
• Calories: 165 per ounce
• Nutrients: Vitamin E, Magnesium, Selenium, healthy fats, Folate
• Benefits:
  • Powerful portion of antioxidant vitamin E
  • Anti-inflammatory protecting against disease
  • Improve cardiovascular health markers
  • Protect sperm health and fertility rates
• Disease Prevention:
  • Associated reduced risks for certain cancers like colon
  • Linked to better prostate health and liver enzyme levels
• Popular Uses:
  • Directly snack on sunflower seeds in shells
  • Coat veggies or salads with shelled seeds
  • Blend into energy balls / seed bars
  • Make creamy seed butters spread onto toast

Pumpkin Seeds

Green pumpkin seeds gift gentle nuttiness unveiling essential minerals like magnesium, iron, zinc, antioxidants and fiber – a winning combo for multi-faceted wellbeing pillars like mood, immunity and heart health.

• GI: Low
• Calories: 151 per ounce
• Nutrients: Magnesium, Iron, Zinc, Fiber, Phytosterols
• Benefits:
  • One of richest dietary magnesium sources
  • Associated with decreased depression symptoms
  • Improve heart health markers like blood lipids
  • Protect against oxidative stress and DNA damage
• Disease Prevention:
  • Potential anti diabetic and anti-inflammatory effects
  • Indicates chemopreventative impact inhibiting cancers
• Popular Uses:
  • Toss roasted pumpkin seeds into trail mixes
  • Coat veggie sides and hearty mains
  • Process seeds into mineral rich non-dairy milk
  • Bake into homemade snack bars/granola

Chia Seeds

Tiny black chia seeds deliver a massive punch of sustaining nutrients like omega fats, fiber, protein and minerals like magnesium, calcium and iron inside their tiny poppable packages. These seeds expand in liquids.

• GI: Low
• Calories: 138 calories per ounce
• Nutrients: Omega Fats, Fiber, Calcium, Protein, Magnesium
• Benefits:
  • One of the best plant-based omega sources
  • Boast high fiber levels for digestion
  • Calcium helps build strong bones and teeth
  • Iron fuels bodily energy and cell respiration
• Disease Prevention:
  • Connected higher nutrient intake associated with lower risks for diseases like diabetes, cancer, cardiovascular conditions
• Popular Uses:
  • Soak to add into smoothies, oatmeal
  • Mix into granola and energy bites
  • Use as vegan egg binder and thickener
  • Coat doughs like gluten free pizza crust, breads

Flaxseeds

Petite brown flaxseeds gift an earthy crunch belying their status as a top plant source for anti-inflammatory omega fats, fiber, minerals and potent lignans exhibiting antioxidant effects inside the human body.

• GI: Low
• Calories: 150 per ounce
• Nutrients: Omega Fats, Fiber, Magnesium, Manganese, Thiamine, Phosphorus
• Benefits:
  • Contain omega fats supporting heart and brain
  • Improve digestion and gut motility
  • Regulate blood sugar
  • Provide hormonal balance support for women
• Disease Prevention:
  • Linked to reduced instances, deaths associated breast and prostate cancers
  • Shows lowered insulin resistance tied to diabetes risk
• Popular Uses:
  • Sprinkle onto yogurt, cottage cheese, oatmeal
  • Mix into smoothies
  • Use as egg substitute in baked goods
  • Substitute for butter or oil in some baked treats

Hemp Seeds

Mild, creamy hemp seeds gift an avalanche of omega fats shown to stifle inflammation along with magnesium, iron, zinc and vitamin E to round out its protective properties making them a stellar superfood addition.

• GI: Low
• Calories: 155 per ounce
• Nutrients: Omega Fats, Vitamin E, Magnesium, Iron, Zinc, Calcium, Antioxidants
• Benefits:
  • One of few options offering anti-inflammatory ALA omega-3s
  • Iron fuels oxygen circulation and energy
  • Vitamin E protects skin and bodily tissues
  • Magnesium benefits heart, bones and mood
• Disease Prevention:
  • Associated with lower systolic blood pressure, cholesterol, blood sugar
  • Contains compounds shown to fight cancers in initial research
• Popular Uses:
  • Blend into smoothies, granola mix
  • Bind veggie/nut roasts or veggie burgers
  • Mix into salad dressings
  • Create hemp seed nutty cheeses, milks

Sesame Seeds

Delicate oval sesame seeds showcase subtle nuttiness unveiling essential minerals like calcium, iron, magnesium and zinc – along with compounds like phytosterols that enhance numerous bodily process like muscular functioning and cell growth inside their tiny packages.

• GI: Low
• Calories: 160 per ounce
• Nutrients: Calcium, Iron, Magnesium, Zinc, Copper, Phytosterols
• Benefits:
  • Contain more calcium than milk by volume
  • Iron promotes healthy circulation
  • Zinc benefits immune system defenses
  • Phytosterols lower LDL and guard heart health
• Disease Prevention:
  • Research links lowered markers for certain cancers
  • Connected to fewer deaths from heart conditions
• Popular Uses:
  • Sprinkle sesame seeds onto soups, stir fries
  • Create signature homemade hummus
  • Coat breads, buns and savory baking
  • Process into milk alternatives, sauces

Poppy Seeds

Diminutive blue gray poppy seeds gift gentle crunch and subtle nutty flavor plus inflammation-taming oleic acid, iron and calcium to benefit circulation, bones and oxygenation locked inside their tiny tear-shaped packages.

• GI: Low
• Calories: 150 per ounce
• Nutrients: Iron, Calcium, Zinc, Fiber, Protein
• Benefits:
  • Promote heart and digestive health
  • Aid healthy functioning of nerves and muscles
  • Improve energy levels and cell functioning
  • Contain anti-fungal and pain relieving properties
• Disease Prevention:
  • Connected to faster recovery from illness/injury
  • Linked to preventing conditions like anemia and osteoporosis
• Popular Uses:
  • Encrust breads, bagels, buns
  • Sprinkle onto yogurt, nice cream
  • Mix into trail mixes, granola
  • Add subtle crunch to salads

Psyllium Seeds

Tiny psyllium seeds transform into an odorless, nearly clear gel when combined with water, creating exceptional soluble fiber with the unmatched ability to improve multiple realms of digestive and cardiovascular health.

• GI: Low
• Calories: 71 per ounce
• Nutrients: Fiber, Calcium, Iron, Protein, Vitamin B6
• Benefits:
  • Most effective single soluble fiber source
  • Gently aids elimination
  • Helps lower blood sugars and cholesterol
  • Can assist weight loss efforts
• Disease Prevention:
  • Linked to decreased diabetes risks and severity of complications
  • Protects against risks of heart conditions and stroke
• Popular Uses:
  • Add to smoothies, juice
  • Use in baked goods
  • Mix with water as instant fiber supplement

Amaranth

Tiny cream amaranth seeds unfold both sweet and nutty essence similar to molasses thanks to unique carbohydrates called lysine that sets it apart from other ancient grains. These gluten-free seeds supply ample fiber, protein and micronutrients.

• GI: Low
• Calories: 251 per cooked cup
• Nutrients: Protein, Fiber, Magnesium, Phosphorus, Manganese, Iron, Vitamin A, Calcium
• Benefits:
  • High complete protein levels for plant-based food
  • Iron aids healthy circulation
  • Magnesium benefits bone health
  • Natural chlorophyll offers antioxidants
• Disease Prevention:
  • Associated with lowered blood pressure
  • Contains compounds shown to combat damaging inflammation
• Popular Uses:
  • Use like rice seasoned with spices
  • Flour adds moisture when baking
  • Popped amaranth makes great breakfast topper
  • Adds protein boost to smoothies

Quinoa

Tiny globular ivory quinoa seeds offer fluffy texture and mild nutty taste delivering notable protein along with magnesium, zinc, iron and fiber without any gluten making it a favorite among the health conscious.

• GI: Medium 58
• Calories: 222 per cooked cup
• Nutrients: Protein, Magnesium, Iron, Fiber
• Benefits:
  • High protein grain source aiding muscle
  • Prebiotics feeds microbiome
  • Iron and magnesium benefits circulation, bones
  • Fiber aids stable blood sugar
• Disease Prevention:
  • Antioxidant compounds exhibit anti-cancer abilities
  • Associated markers for lower diabetes risk
• Popular Uses:
  • Base for bowls to pile veggies and lean protein
  • Blend into pancakes and baked goods for extra nutrition
  • Cook as creamy breakfast porridge
  • Mix into gluten free pizza dough

Black Sesame Seeds

Bold black sesame seeds impart sweet aroma and rich nutty flavor while delivering generous amounts of protective compounds like calcium, vitamin B6, magnesium, iron, fiber and powerful antioxidants called lignans.

• GI: Low
• Calories: 160 per ounce
• Nutrients: Calcium, Magnesium, Iron, Fiber, Vitamin B6, healthy fats
• Benefits:
  • Stronger nutrient profile than lighter white sesame
  • Lignans prevent oxidation of cells
  • Calcium strengthens bones preventing osteoporosis
  • Iron creates vigor by nourishing blood
• Disease Prevention:
  • Linked to inhibiting various cancers like colon, breast, lung, prostate
  • Connected to lower oxidative stress markers for dementia
• Popular Uses:
  • Sprinkled onto noodle or rice bowls
  • Baked into rich breads like bagels
  • Blended into dips/sauces like hummus
  • Candy into sweet confections like halva

Celery Seeds

Diminutive celery seeds gift savory herbal flavor unveiling an exceptional essential nutrient called luteolin which shows incredible antioxidant and antimicrobial prowess along with soothing minerals like magnesium and iron inside their tiny packages.

• GI: 0
• Calories: 42 per tablespoon
• Nutrients: Vitamin A, Folate, Magnesium, Phosphorus, Calcium, Iron
• Benefits:
  • Anti-inflammatory protecting joints
  • Contains potent antioxidants
  • Aids healthy digestion with enzymes
  • Supports liver and bowel cleansing
• Disease Prevention:
  • Linked to lowering high blood pressure
  • Research shows promise preventing cancers
• Popular Uses:
  • Flavor booster in dressings, soups
  • Use in brines, pickling spice mixes
  • Craft infused spirit tinctures
  • Sprinkle onto meats, savory bakes

Research Links and Further Reading

Chia Seeds – “Chia Seed Supplementation and Disease Risk Factors in Overweight Women: A Metabolomics Investigation” – National Library of Medicine

Shows chia consumption associated with lowered diabetes risk markers

Flaxseeds – “Flaxseed and Diabetes” – National Center for Biotechnology Information

Outlines effect of flax on blood glucose and potential role in managing diabetes

Hemp Seeds – “Hempseed: A Comprehensive Review on Nutritional Composition, Health Implications, and Production” – Wiley. Scientific overview of complete nutritional profile and related health benefits

Pumpkin Seeds – “Potential Health Benefits of Pumpkin Seeds and Pumpkin Seed Oil” – MDPI. Outlines wide ranging nutritional benefits from heart and liver health to antimicrobial effects

Sesame Seeds – NIH analysis on sesame’s protective role against common diseases . Covers evidence related to anticancer abilities, reduced mortality and inflammatory markers