A Definitive Guide to The Top Nutritional Seeds

Society is rife with constant dietary suggestions from varying sources. Whether the source at hand is in support of a Mediterranean, plant-based, vegan, Ayurvedic or other basis for optimum nutrition (there are endless), one key takeaway consistent across the board from each of these dietary plans is that incorporating a variety of seeds into your eating habits is an essential source of nutrients.

However, for those unfamiliar with exactly which seeds to seek for their own particular menu, it can be daunting to know where to begin. In partnership with our Paper & Diamond Vegan Chef Extraordinare, Morgan Witkin, we have your definitive guide of the top nutritional seeds to advise just which seeds you should add to your diet, with recipe suggests from Morgan on exactly how to do just that.

FLAX

As a vegetarian or vegan, it can be difficult to obtain omega-3 fats from food sources. Yet two of these essential fatty acids are not produced naturally by the body and must be consumed through food sources. Flax is rich in alpha-linolenic acid or ALA, one of these two. Additionally, flax seed provides a great source of fiber, B vitamins and Magnesium. Improvements to weight loss, cholesterol levels, and cancer prevention have all been researched in relation to a diet that incorporates regular consumption of flax seed.

In terms of incorporating flax into your diet, we love that it can be a binder in recipes that you may ordinarily expect an egg with. For example, Morgan’s Simple Blueberry Pancakes are guilt free, vegan, gluten free treat that make great use of flax.

CHIA

Similar to flax seed, chia seeds are another excellent resource in terms of omega-3 fatty acids, as well as acting as a vegan egg replacement. Chia seeds are also rife with a variety of other nutrients, including fiber, calcium, manganese, phosphorus, iron and potassium — in other words, these small seeds pack a large punch in terms of their available benefits. We love them for their ability to detox the digestive tract. Nearly flavorless, chia seeds are easy to incorporate into baked goods, breakfast foods, smoothies (our favorite) and more - though it is very important to incorporate the seeds into another food or liquid prior to consuming. For a healthy dessert, we recommend Morgan’s Chocolate Chia Pudding.

CARAWAY

Caraway seeds are one of the more aromatic and flavored seeds on our list, with nutty and sharp properties reminiscent of anise. This seed is a great addition to adding unique flavor to vegetables, curries, soups and stews. Toasting the seeds can release a more vibrant flavor, whereas for a less flavorful option you can always cook the dish with the seeds than remove prior to serving. For example, caraway seed can be bundled in a muslin wrapping and boiled in water with vegetables such as cauliflower or cabbage to help mitigate the odor of these vegetables. Caraway can also be taken in the form of a tea or supplement. A great non-dairy source of calcium, caraway seeds are also rich in fiber. They help reduce inflammation, promote weight loss, encourage healthy digestion and more.

HEMP

Not to be confused with the psychoactive TCH component of marijuana, hemp plants do share the same species as cannabis, just in a different variety. Hemp seeds are higher in protein than both flax and chia. Their ingestion has been linked to research relieving dry and itchy skin conditions including eczema. This is also a great seed to take into consideration during your menstrual cycle, as PMS symptoms have been relieved through the gamma-linolenic acid in hemp seeds. There is research being done as well into the plant’s ability to reduce menopause symptoms as well; overall it seems GLA aids in the regulation of hormonal imbalance. Morgan offers a great Classic ‘Nutty’ Green Smoothie Recipe that flawlessly integrates hemp seeds with a variety of other healthful ingredients for a smoothie that is as aesthetically pleasing as it is healthful.

POMEGRANATE

A favorite snack option of ours, pomegranate seeds are rife with antioxidants (more than green tea!) that help remove free radicals and protect skin cells from future damage, as well as reduce inflammation, provide vitamin C and prevent cancer. If you are a regular exerciser, pomegranate juice can speed up the recovery process of sore muscles and exercise induced oxidative damage. Pomegranate seeds are easy to ingest on their own but equally simple to add to a variety of salads, salad dressings and smoothies. We love how they decorate Morgan’s Energy Boosting Green Smoothie.

PUMPKIN SEEDS

You’ve likely seen them abundantly in Mexican cuisine as ‘pepitas’ (specifically these are the little green kernels within the shelled pumpkin seeds though pumpkin seeds can be eaten with or without the shell). They are one of the top sources of maganese, phosphorous, copper and magnesium. These little seeds offer an amino acid, tryptophan, that can help have a positive effect on sleep, anxiety, mood, appetite and pain. Eat them roasted plain, as an added crunch to your salad, experiment with their incorporation into a homemade granola, utilize in a homemade pesto, or create pumpkin seed butter and use as you may other nut butters.

For further inspiration on recipes that include these seeds and a variety of other healthful ingredients, be sure to add @MorganicKitchen to your Instagram feed.