seeds

Seedy Business: From Chia to Flax    

Seeds are one of the most overlooked components of the food system. Ancient civilizations would grind sesame seeds into pastes. Modern home bakers sprinkle sunflower seeds across warm loaves. Today, seeds appear in everything from artisan bread to smoothie bowls.  

History of Seeds in the Diet

• Gatherers: Early humans collected seeds, nuts and fruits as a part of their diet. As agriculture developed, the cultivation of seeds became key to the growth of human civilizations. 
• Domestication: The Neolithic Revolution saw the transition from hunter-gatherer to an agricultural society. Sesame seeds were cultivated in Mesopotamia; flaxseeds were grown in ancient Egypt and pumpkin seeds were valued by Indigenous cultures. 
• Modern Era: Seeds have become a multi-billion-dollar industry. Advances in agricultural biotechnology have led to the development of genetically modified (GM) seeds, which has sparked debate in the agricultural world about ethical and environmental implications of GM crops.

The Benefits of Seeds

Seeds like chia, flax, pumpkin, sunflower and hemp are rich in essential nutrients such as proteins, healthy fats, fiber, vitamins and minerals. Here’s a breakdown: 

1. Nutrient Dense

• • Chia seeds contain omega-3 fatty acids and antioxidants.
  • Flax seeds are a good source of lignans, an antioxidant that has been shown to reduce the risk of heart disease.
  • Pumpkin seeds are rich in magnesium, zinc and iron, contributing to better immune function and heart health.

2. Rich in Fiber

• • Chia and flax seeds are high in soluble and insoluble fiber. This helps to regulate digestion, prevent constipation and promotes a healthy gut microbiome.
  • Fiber is beneficial for lowering cholesterol levels and managing blood sugar levels.
  • Adding just a tablespoon of seeds to baked goods can boost fiber dramatically.

3. High Quality Protein

   • Seeds are an excellent source of protein, making them valuable in vegetarian and vegan diets
   • Hemp seeds in particular contain all nine essential amino acids

Too Much of a Good Thing

Seeds are undoubtedly beneficial but consider the risks when consumed in excess or improperly prepared. 

1. High in Calories

• Seeds are nutrient dense, but they are also calorie dense.
• Consuming large quantities, especially in the form of seed butter or oils, can lead to weight gain.

2. Phytic Acid and Nutrient Absorption

• Many seeds contain phytic acid, which can bind to minerals like iron, zinc and calcium.
• Soaking or sprouting seeds can reduce phytic acid levels, making nutrients more bioavailable.
• In those with mineral deficiencies it may be worth limiting raw seeds that don’t have proper preparation.

3. Allergic Reactions

• While rare, some have allergies to certain seeds such as sesame or sunflower seeds.
• Sesame is now recognized as a major allergen in many countries.
• Poppy and sunflower seeds can also pose risks for sensitive individuals.

4. Gastrointestinal Distress 

• Because of high fiber content, excessive intake of seeds can lead to bloating, gas or diarrhea.
• Soaking chia or flax before baking can help mitigate symptoms.
• Gradually increasing fiber intake and drinking plenty of water can help diminish effects.    

      5. Interactions with Health Conditions

• Flaxseeds may affect hormone sensitive conditions because they contain phytoestrogens.
• High omega-3 seeds should be consumed with caution if taking blood thinners. 

Best Ways to Store Seeds

• Location:
  • A cool, dry, dark place.
  • A refrigerator or freezer is best for long-term storage.
• Container:
  • Airtight containers are crucial to keep moisture and pests out.
  • Glass jars, metal containers or sealed plastic bags.
• Moisture Control:
  • Ensure seeds are dry before storing.
  • Add a silica gel packet to absorb excess moisture.
  • If storing in the refrigerator or freezer, allow the container to reach room temperature before opening it to avoid condensation, which can damage seeds.

Tips for Baking with Seeds

1. Toast for Flavor

Lightly toasting sesame, sunflower or pumpkin seeds brings out their natural oils and adds a crunch. Toast in a dry pan over medium heat, around 2-3 minutes. 

2. Use Ground Seeds for Moisture and Binding

Ground flax or chia seeds mixed with water forms a gel, making them a vegan substitute for eggs. Add two tablespoons of ground flax or chia to breads for improved texture. Hemp, poppy and sesame integrate well directly into dough. Start with 1-3 tablespoons depending on the recipe.

3. Hydrate High Fiber Seeds

Chia and flax absorb liquid quickly. Hydrate them first if adding large amounts, or they may alter your recipe’s moisture content. 

4. Add as a Crunchy Topping

Brush dough with egg wash or milk, then sprinkle a mix of sesame, poppy or sunflower seeds. This works well for breads, bagels, crackers and pretzels.

Final Thoughts

• Seeds offer a range of health benefits, from supporting heart health to promoting digestive function. 
• Seeds should be used in moderation and individuals must be aware of potential risks such as allergies or gastrointestinal upset.
• When a part of a balanced diet, seeds can provide a wealth of benefits and contribute to long term health and well-being.