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Small Seeds, BIG Nutrition Value

Let’s talk about nutrition baby, let’s talk about food based omega-3’s, let’s talk about all the things that help to keep us healthy ;)

Let’s talk about chia, hemp, and flax seeds.

I can barely get a juice in this town without chia seeds being added to it. Flax is an often offered “add on” at smoothie bars, and hemp is a superstar – from salad topper to protein addition, hemp pretty much rocks anything it’s added to.

These three super seeds are rich in fiber and healthy fats, and are particularly high in omega-3’s. This essential fatty acid is important for brain development, reducing inflammation, managing joint pain, improving blood pressure, lowering your “bad” cholesterol, and for heart and bone health. If you’re trying to boost fertility and get pregnant, omega-3’s are extremely beneficial.

These omega-3 fatty acids are a nutrient that you want in your diet. But chia, flax, and hemp seeds have a lot more to offer than just omega-3s. I add them into my SOUP Cleanse program because I know they’ll pump up the nutritional content and boost mood and energy of my cleansers.

If you’re looking to add nutrient benefit to your foods and not sure which of the three are your best bet, know this – you can’t go wrong in choosing any one of them. If you’re looking for specific benefits consider this:

Up Your Omega-3’s with Flax Seed

Flax seeds contain 6.4 grams per one ounce serving size. Flax seeds provide alpha-linolenic acid (ALA) the type of omega’s found in plant-based sources. You still need sources of EPA and DHA fatty acids, found in fish. If you’re not a fan of whole flax, consider ground flax seed, it blends seamlessly into smoothies and baking goods.

Choose Chia for High Fiber

Chia seeds contain 11 grams of dietary fiber per ounce, about half of the daily recommended amount for women (and one third amount for men). Adding chia into your diet can help you to balance blood sugar levels, lower cholesterol, improve digestion, and aid in weight loss. Flax seeds are also a great option, with 8 grams per ounce.

Hemp Provided a Plant-Based Protein Boost

Hemp seeds are the clear protein provider. They contain 9 grams of plant based, complete protein per ounce making them the perfect addition to post-workout smoothies. Make homemade granola bars and add a scoop, sprinkle over coconut yogurt with fruit, and even add to salads to protein boost your lunch.

Tips for Storage

Seeds contain oils that can spoil them quickly. Therefore, I always recommend that you store seeds in the refrigerator. Keep them in airtight containers, like a mason jar, to prevent oxidation. It can be tempting to buy in bulk, but be sure to label with the expiration date and tape onto your storage container.

Alternatively, you can store in the freezer for a longer shelf life.

How to Consume

  • Flax seeds are best fresh ground, you can purchase whole then add to your coffee grinder and grind “to order” – after this add to smoothies, into your recipes for homemade oat or granola bars, add into baked good recipes, or use as “breadcrumb” coating or as an egg substitute (2 Tablespoon water mixed with 2 Tablespoon ground flax=1 egg).
  • Chia seeds can easily be used to make chia pudding, or chia jam. Add a Tablespoon to your lemon water, allow to sit for 2-3 minutes, then stir and enjoy, or add into your yogurt with fresh fruit, blend into smoothies, and add into juices.
  • Hemp seeds make a great addition to soups and salads, you can puree into soups for a “creamy” texture, add to granola or as a garnish for your yogurt or add into smoothies.



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