Do We Need… Seed(s)?
There’s so much misinformation about nutrients, micronutrients, and how we should ingest them. So allow me to clarify a little for you, especially about one particularly confusing subject: seeds.
Should you eat them? If so, why and how? Who shouldn’t eat them? How do you know if you’re getting the right seeds?
What Is a Seed?
It should be a no-brainer to define what a seed is, but it’s a little tricky when nuts are involved. But whether something is a seed or a nut is often up for discussion, even at dinner parties. Or maybe the ones I attend?
Let’s make sure we’re clear. A seed is a small embryonic plant enclosed in a protective outer covering. It’s a reproductive structure that aims to germinate and grow into a new plant. Typically produced by flowering plants, also known as angiosperms, they’re the primary means of plant reproduction.
Seeds come in various shapes and sizes and are typically classified based on their characteristics.
Some common varieties include:
Monocot seeds: Seeds with a single embryonic leaf, typically smaller in size. Examples include rice, corn and wheat.
Dicot seeds: Seeds with two embryonic leaves, typically larger. Examples include chia seeds, flaxseeds, sunflower seeds, pumpkin seeds
Nuts: Hard-shelled seeds that are typically surrounded by flesh. Examples include almonds, walnuts, and pecans.
Legumes: These are seeds that are typically high in protein and are produced in pods. Examples include peas, beans, lentils
Fruits: Some fruits, such as apples, avocados, and tomatoes, are seeds enclosed in fleshy fruit.
When we talk about ‘seeds’ in the nutrition space, we mainly bring attention to dicot seeds. These are the ones that, when soaked, will sprout two baby leaves, and they are highly nutritious as they contain the potential to become a flowering plant.
Why Eat Seeds?
Seeds are a great source of nutrients and have many health benefits. They are high in protein, fibre, healthy fats, minerals, and antioxidants and are a desired functional food. Consuming seeds in moderation is best as part of a balanced diet.
Different seeds have different benefits. So let’s dive into the nitty-gritty details of some of my favourites and what they offer.
First up, we've got chia seeds. These are high in omega-3 fatty acids, making your heart and inflammation levels a world of good. Next, we've got flaxseeds. They're loaded with lignans that reduce the risk of certain cancers and are also a top-notch source of omega-3 fatty acids. And then we've got hemp seeds. They're high in protein and contain a healthy dose of omega-3 and omega-6 fatty acids.
Pumpkin seeds are packed with zinc, magnesium, and other minerals crucial for keeping your bones healthy. Sesame seeds are high in copper, an essential mineral for your bones, blood vessels, and immune system. And last but not least, sunflower seeds are loaded with vitamin E, an antioxidant that helps protect your cells from damage.
These aren’t the only seeds worth eating, and you can search online for your faves to learn their specific benefits.
Why Soak Seeds?
Soaking seeds before eating can be beneficial for several reasons:
To help remove or reduce levels of phytic acid. This anti-nutrient can interfere with absorbing certain minerals such as zinc and iron.
To activate enzymes that start the germination process. This can make the seeds more easily digestible and increase their nutritional value.
To reduce any bitterness or unpleasant taste that some seeds may have.
Soften the seeds, making them easier to chew and digest.
Different seeds may have different soaking times, and some seeds do not need to be soaked at all. Chia seeds and flaxseeds, for example, don't need to be soaked. They can be eaten whole or ground. In comparison, pumpkin and sunflower seeds can be soaked for about 4 to 8 hours. Ensure the seeds are adequately drained and dried after soaking to prevent spoilage.
Should Some People Avoid Eating Seeds?
While seeds are a healthy and nutritious food for most people, certain groups of people should be cautious about consuming them.
For starters, if you have trouble swallowing or have dysphagia, you might want to steer clear of seeds like chia and flax. They can expand in your throat and cause a choking hazard. And if you've got a seed allergy, watch out for sesame, sunflower, and pumpkin seeds. They can cause all sorts of nasties like hives, itching, swelling, breathing difficulties and even anaphylaxis.
If you've got kidney disease, you'll want to keep an eye on seeds like pumpkin, sunflower and sesame. They're high in oxalates which can build up in your kidneys and cause stones. And if you've got diverticulitis, you might want to skip seeds like chia, flax, hemp, and sesame. They can get stuck in the little pouches in your colon and cause inflammation.
If you're pregnant or breastfeeding, you might want to go easy on flaxseed. It's got high levels of phytoestrogens which can mess with your hormone levels. Oh, and if you're on blood-thinning meds, flaxseed's high levels of omega-3 fatty acids can increase the risk of bleeding.
Enjoy your seeds, but keep these things in mind.
The Best Way to Get Seeds in Your Diet
There are lots of ways to incorporate more seeds into your diet:
Add whole seeds to your daily smoothie to boost protein and healthy fats.
Sprinkle them on salads, yogurt, oatmeal, or cereal for added texture and flavour.
Use them as breading for chicken or fish.
Make a trail mix with your favourite seeds and nuts for a healthy
Use them as a topping for soups and stews.
Incorporate them into baking recipes such as bread, muffins, and granola bars.
Make seed butter, such as sunflower seed butter, by blending roasted seeds in a food processor.
Make a homemade seed cracker by mixing seeds with flour and water, rolling out and baking.
Use as a replacement for breadcrumbs in meatballs and meatloaf.
Make a seed milk by blending seeds with water and strain it, and it can be a great alternative to dairy milk.
How to Get the Best of Seed Nutrients Everyday
I wouldn’t be an excellent nutritionist if I forgot to list my favourite (and a straightforward way) to get a blend of the most beneficial seeds in your daily diet. Drinking a healthy smoothie or juice is something I recommend to many of my clients since you can create the perfect balance of needed vitamins and customise the flavour for each person. Throwing flaxseeds, pumpkin, and sunflower right into the blender to freshly release all their goodness for immediate use.
I did find that once you add up all 10 of my recommended seeds for optimum nutritional value, it can get to be a bit much for the average person to keep up with. So I created The Whole Elixir, a superfood mix of the best seeds in their whole form. Simply add a bit to your smoothie each day for the freshest way to get the perfect blend of seedy goodness or sprinkle them over your breakfast.
However you decide to take in these powerhouses of nutrients is a great step toward better health. Great job!
