Food Talk
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Super Seeds for Super Health

Everyone is talking about the health benefits of eating seeds. In general, all seeds are a good source of plant-based omega-3s, minerals like magnesium and zinc, and as cell-protective antioxidants. Similar to nuts, seeds are also a great food for managing weight. They help with glucose control, which give you blood sugar peaks and crashes that make you feel tired and hungry. Looking to add more fibre and plant-based nutrients to your diet? Seeds are the answer. All seeds are good for you but “super seeds”— these are super for a reason! Flax seeds, chia seeds, and sesame seeds have a nutritional punch that puts them at the top of the list for health benefits.

Flax Seeds – Flax seeds have become one of the go-to sources of omega 3 fatty acids and fibre for those on vegetarian and plant based diets. They have gained immense popularity due to its health protective properties that include cancer prevention, improving cholesterol levels, and controlling blood sugar. 

In addition, flax seeds are loaded with vitamins and nutrients that help you in improving your overall body health. You can consume them uncrushed, but you gain more nutrients when they are ground or in powder form.

Ways to use:

  • Add a tablespoon to hot cereal.
  • Add a portion to flour when baking to increase the fiber.
  • Mix into smoothies (ground).
  • Sprinkle on salads and soups.

Chia Seeds – Chia seeds are considered one of the healthiest seeds on the planet. They are an excellent source of omega 3 fatty acids and contain polyphenols, which are essential antioxidants. Chia seeds also help regulate blood sugar levels, prevent diabetes, improve cardiovascular health, boost energy and metabolism.

Chia seeds have “gelatinous” properties that make them perfect for thickening sauces or pudding. 

Ways to use:

  • Make better-for-you puddings by adding a 1 tablespoon to ¼ cup of almond milk. Top with fruit or a sprinkle of honey for sweetness.
  • Sprinkle on salads.
  • Stir a spoonful into yogurt.
  • Add to smoothies.
  • Can be used as a replacement for some of the egg in recipes.

Sesame Seeds – Sesame seeds are loaded with nutrition that makes it a must-have in your regular diet plan. They contain antioxidants that help in protecting your liver from damage and serve as a good source of calcium. They encourage hair growth, improve skin health, boost digestion, healthy dental and bone health. The black ones are particularly nutritious; known for giving you shiny, healthy hair, and promoting long life. 

Ways to use:

  • Add to stir-fries, steamed broccoli or carrots
  • Sprinkle on hot or cold cereal.
  • Use when making granola bars.
  • Mix into smoothies (ground).
  • Make sesame candy by mixing with hot sugar syrup.

Super Seed Vegan Candy


  • ½ cup sesame seeds
  • ½ cup maple syrup
  • ½ cup coconut sugar
  • pinch of salt


  • In a saucepan over medium heat, combine coconut sugar and maple syrup and heat until bubbly.
  • Lower the heat and add sesame seeds and salt. Stir continuously for 10-15 minutes, until the seeds begin to brown. 
  • Remove from heat and pour onto a silicone baking mat or prepared baking sheet.
  • Cool 15-20 minutes before serving!