Super Seeds

nutrition Nov 03, 2022

Edible seeds are a powerhouse of nutrients, brimming with potential. They are so easy and versatile to use and best of all they are an easy dietary additions that brings with them many great health benefits while adding to the flavour of your food.

They are the perfect combination food, containing all 3 macronutrients protein, carbohydrate and fat. Plus an assortment of other nutrients and fibre.

The health benefits of having additional fibre include more regular bowel movements, increased sensation of fullness after meals, improved blood sugar regulation, and potential cholesterol balancing effects.


Flaxseed are the highest food source of lignin phytoestrogens, they have 800 times more lignins than any other food source. 

Phytoestrogen are an oestrogen like food substances that acts in a similar manner to oestrogen in the body. The biological activity of lignans depends on the health of your digestive microbiome. A healthy microbiome will metabolism lignans into the methyoxyestradiol (2-MEO), enterolactones and enterdiol. Methyloxyestradiol is protective against hormone sensitive cancers (breast, endometrial and ovarian) Enterlactones and enterdiols are also phytoestrogens but they have the added benefit of also being blood sugar regulators and have shown to improve insulin sensitivity and reduce your risk of type 2 diabetes.

Other nutrients found in flaxseeds include magnesium, manganese and Vitamin B1. 

The best ways to eat them are by freshly grounding them. I use a coffee grinder, its preferable to do this you go but any leftovers can be stored in a dark, air tight contain placed in the fridge and ideally used in the next few days. Sprinkle over food, add to smoothies, bake with them.  2 tablespoons daily will give you a therapeutic dose of lignans. 


Sesame Seeds are naturally found in Africa and India. They are considered to be the oldest oil seed crop, possibly domesticated in 3500BC. It earned the nickname Survivor crop due to its ability to grow in drought prone areas.The word sesame is derived from the latin word sesamum which generally means oil, considering these seeds contain possibling the highest percentage of beneficial fats this makes sense. It has a rich, nutty flavour. The only down side is the possibility of allergic reactions in sensitive people.

Sesame seeds are another good source of lignins in the form of sesamin, sesamolin and sesamol.

These have many wonderful benefits including 

  • being a phytoestrogen
  • having liver protective benefits by regulating lipid metabolism within the liver and preventing fat accumulation
  •  Sesamin on its own is sold and marketed as a weight reduction supplement
  •  It may help manage blood pressure and cholesterol
  •  It has blood sugar regulating qualities.
  •  It may help maintain bone mass as its a good calcium source. Other nutrients include selenium, copper, manganese and magnesium.

If you wish to use this food as medicine, you need to start with the Unhulled seeds as this contains the most nutrients. Soaking, roasting or sprouting helps to reduce the anti-nutrient phytic acid component contained within these seeds. 


Chia seeds super powers are its fibres and mucilaginous gel like texture. They can hold up to 10 times their weight ins water. Chiaseeds contain both soluble fibre and mucilage fibres these help soften and bulk stool, help you feel fuller for longer and may have a beneficial role to play in balancing cholesterol and blood sugar levels. 

Chiaseeds are best eaten wet, and not dry. The simplest way is to add a tablespoon to your bottle of water and let it soak over night and drink. Or you may like to make a gel you can add to smoothes, or food in this case soak 1/4 cup of chia seeds in 2 cups of water to make a chia gel. Add to an air tight jar and stir well and leave overnight and then there are chiaseed puddings. Try 1/4 cup Chiaseeds to 1 cups of coconut milk and flavour. Chiaseeds are quite tasteless and acquire the taste of the other substances. Try adding in berries or cacao powder, vanilla, cinnamon or honey to flavour.

Chia seeds have a long history of use dating back to 3500BC where they were cultivated for both food and a religious offering to the Aztec gods. Chia seeds as a traditional crop from Mexica and Guatemala. Chia seeds contain a complete protein, offering the full spectrum of essential amino acids.

Chia seeds are the edible seeds from the Salvia Hispanic plant, a member of the mint family. Also contain B vitamins, calcium, iron, magnesium, manganese, phosphorus and zinc. 


Super seeds are delicious, nutritious and cheap. Try adding them regularly to your diet and see if you notice the difference.


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