The Fab Four of Seeds: Chia, Hemp, Flax, and Pumpkin
Prepare yourselves for a seed extravaganza like no other. Today, we’re diving into a treasure trove of tiny delights found hiding in many pantries. Picture this: a gang of seeds, each with their own distinct personalities, hanging out and swapping tales of the times they were overlooked in favor of yet another avocado toast trend. Yes, my friends, we’re talking about the Fab Four of the seed world: chia, hemp, flax, and pumpkin seeds.
Now hold on to your oven mitts, gang, because when it comes to these four, they’re literally rock stars of seeds, just waiting to unleash their powerhouse supply of nutrients upon the world and your nerves. So pull up a chair, sit back, and listen to the story of how these four superheroes of seeds can nourish and heal your nerves. You don’t want to miss this!
Hey gang, Dr. Valerie Montero here. If you’re finally ready to conquer your peripheral neuropathy, reclaim your life, and start living again, then subscribe to our channel and don’t forget to click on the bell so you’re notified when we release new video content. Are you ready to dive in? Let’s do this!
Chia Seeds: The Ancient Superfood
From the pumpkin patch to the chia pet, from the hemp fields over to the flax mill, these seeds are here to show us that they’re the true pioneers of the superfood stage. They’ve been waiting in the wings, ready to rock our world one seed at a time. So, let’s get started with the chia seed.
The chia seed hails from the ancient civilizations of the Aztecs and the Mayans, where it was once a dietary staple that powered legendary warriors and sustained thriving cultures. Chia seeds were so highly regarded for their nutritional prowess that they were used as offerings in religious ceremonies and even as a form of currency. Yes, you heard that right—these seeds were so valuable. They were like the gold coins of the seed world.
Although it’s a small seed, it packs a mighty nutritional punch, loaded with protein, fiber, antioxidants, minerals, and those coveted omega-3 fatty acids. So let’s explore their nutritional prowess.
Fiber Content
We’Ll start with the fiber content in chia seeds. One ounce or two tablespoons contains a whopping 11 grams of soluble fiber. This is the type of fiber that serves as a food source to feed your probiotics, the friendly gut bacteria. This not only promotes gut health but also reduces inflammation in the body. Probiotics in your gut can’t survive without a proper source of nutrition, like soluble fiber.
Protein Powerhouse
Chia seeds also have a higher protein content than most plants. Unlike most plant proteins, which are made up of incomplete proteins, chia seeds contain all nine essential amino acids, making them a complete protein. So why is this important? Well, essential amino acids can’t be made by your body and they’re vitally necessary for the healthy functions of all of our cells. As little as 2 tablespoons contain 5 grams of protein.
Calcium Content
Now, this next fact may come as a big surprise. Chia seeds contain more calcium than milk. So all those years when Mom was telling you to drink your milk so your bones can be strong, what she should have been saying is, “Eat your chia for strong, healthy bones.” Two ounces of chia seeds provide 360 milligrams of calcium, whereas 8 ounces of milk provide 300 milligrams of calcium.
Omega-3 Fatty Acids
Did you know that chia seeds are the best-known plant-based source of omega-3 fatty acids, even better than flaxseed? Omega-3s are some of the most critical, most influential molecules on your brain’s integrity and the peripheral nerves’ ability to perform. These fatty acids preserve nerve cell membrane health, facilitate communication between nerves or neurons, and may even prevent neurodegenerative disorders. However, gram for gram, the omega-3 fatty acids in chia seeds are not nearly as potent as those found in fish or fish oil, which are in the form of EPA and DHA.
Mineral Rich
Chia seeds also provide us with a wealth of minerals and are abundant in manganese, which is essential for metabolism, growth, and development; phosphorus, which contributes to bone health and tissue maintenance; and copper, a mineral often lacking in the modern diet. Copper is important for heart health, mitochondrial function, and maintaining the healthy function of our nerves. Selenium is another important mineral found in chia seeds. It’s an important antioxidant for our nerve health, helps us make DNA to protect ourselves, including our nerve cells, and is critical for healthy thyroid function.
Iron and Magnesium
Chia seeds are also rich in iron, which is involved in the transport of oxygen throughout your body. Oxygen delivery to your nerves is crucial for the healthy function of your peripheral nerves. Chia seeds also contain a significant amount of magnesium, which plays important roles in so many bodily processes. Studies have revealed that more than 50% of Americans are critically deficient in magnesium, with up to 90% of people worldwide having low magnesium levels. Healthy magnesium levels are critical for nerves to work properly. It’s also necessary to maintain blood sugar levels and healthy blood pressure levels. Low levels of magnesium can have a domino effect on other minerals over time, leading to low calcium and potassium levels. One small ounce of chia seeds can provide 95 milligrams of magnesium.
Antioxidants
The last mineral we’ll cover in chia seeds is calcium. Calcium is the most abundant mineral in your body and it’s mainly correlated with healthy bones. However, calcium is essential for nerve signal transmissions and it can also reduce inflammation of the nerves. Now, the benefits of chia seeds don’t stop here. This seed is an excellent source of antioxidants, which help protect your nerves from ongoing damage from free radicals that can build up in the body.
Quercetin
What’s really cool about the antioxidants in chia seeds is that they not only protect the cells of your body but also protect the sensitive omega-3 fats found in these seeds, which prevent them from going rancid, giving them an extended shelf life. Several of the antioxidants found in chia are chlorogenic acid, caffeic acid, myricetin, and quercetin. But the main one I want to focus on is quercetin. Quercetin plays a significant role in nerve health. Studies have shown that quercetin improves nerve cell communication and promotes nerve regeneration. It’s also a heavy hitter for the immune system. In fact, research has shown that it’s effective in both the treatment and prevention of COVID-19. Also, because of quercetin’s antiviral properties, it’s been effective in battling herpes zoster, also known as the shingles virus. And these are just a few of quercetin’s many health benefits.
Hemp Seeds: The Versatile Nutrient Powerhouse
Okay, let’s move on to hemp seeds. Hemp, not to be confused with its close cousin marijuana, was recognized early on for its versatility. Ancient Chinese records dating back to around 2800 BCE showed it was a source of sustenance. The ancient Egyptians held hemp in high esteem and used it to craft ropes, sails for their ships, and even clothing. Many cultures around the world, from ancient times to modern day, have recognized the nutritional powerhouse of hemp.
Hemp seeds have a mild nutty taste with a huge nutritional boost. Hemp seeds are an excellent source of plant-based protein, exceeding the powerful punch that chia seeds carry. Like their friends, the chia seeds, hemp seeds contain all nine essential amino acids, making them a complete protein. And research suggests that hemp’s protein content is well absorbed by our bodies. When compared side by side, hemp seeds contain almost double the protein of chia. In fact, one ounce of hemp seed contains 9.5 grams of complete protein, whereas one ounce of chia seeds contains 5 grams of complete protein.
Fiber Content
However, on the other hand, hemp does not contain nearly as much fiber as chia. One ounce of hemp seed contains only 1 gram of fiber versus chia’s 11 grams. Hemp, however, does deliver a powerful pack of minerals like copper, manganese, magnesium, phosphorus, calcium, iron, and zinc.
Zinc for Nervous System Health
Now, we’ve mentioned some of these minerals before, so let’s talk about the importance of zinc for your nervous system and your health. Zinc is extremely important for your brain. It promotes antioxidant effects and assists in neurogenesis or new nerve growth in both the peripheral nervous system and the central nervous system. Zinc also plays a significant role in your immune system and the process of healing.
B Vitamins
Another area that hemp differs from chia is that hemp seeds contain many major B vitamins like B1, B2, B3, B5, and B6, whereas chia seeds do not contain any vitamins. In my opinion, the contest between chia and hemp is really a tie. They both have a wide array of strengths.
Flax Seeds: The Ancient Health Elixir
So, let’s now see how flax seeds hold up next to these two superstars. These little seeds started off in the ancient lands of Mesopotamia with the Babylonians. Those ingenious architects and astronomers were also among the earliest cultivators of flax. They recognized its incredible potential, not just for its fiber that was spun into linen and textiles, but also as a large source of food. Many of the cultures from the ancient Egyptians to Europeans and the Vikings also revered flax. What’s truly remarkable is that thousands of years later, flax has made a huge resurgence in modern times.
Flax seeds are usually brown or yellow. The brown seeds pack far more nutrition than the yellow seeds and have been linked with health benefits such as improved digestion and a reduced risk of heart disease, type 2 diabetes, and cancer. You can find flax seeds whole or ground. However, we always recommend buying them whole and grinding up small batches, then refrigerating the unused portion. This is because, once a flax seed is ground, it can oxidize fairly quickly, losing most of its health benefits. And let’s face it, we never know exactly how long pre-ground flax seeds have sat in a warehouse or on a grocery store shelf.
Omega-3 Fatty Acids
Now, let’s look at how they stack up. Flax is a great source of omega-3 fatty acids and it’s a great source of dietary fiber as well. You’ll also find that flax seeds are a very good source of essential vitamins and minerals, and they contain lignans, which are powerful anti-cancer hormones that help balance different compounds within the body. Although this seed won’t provide you with significant protein with only 1.9 grams per tablespoon, don’t discount this healthy seed. The same one ounce or two tablespoons of flax seed provides 6 grams of fiber. Now, this might not be as high as chia seed, but it’s certainly a respectable level of fiber.
Fiber and Protein
Flax seed is made up of both soluble and insoluble fiber, and research has shown that soluble fiber helps regulate blood sugar and cholesterol levels. It also promotes digestive health by feeding your beneficial gut bacteria, and the combination of soluble and insoluble fiber makes flax seeds a natural laxative that truly helps promote regular bowel movements and prevents constipation. Now, although flax contains many of the essential amino acids, it can’t be considered a complete protein because it lacks the amino acid lysine. So this isn’t the seed you turn to for your protein needs. I would rely on hemp seeds for this.
Antioxidants and Phytoestrogens
Flax seed does carry a high content of omega-3 fatty acids and comes in second only to chia seeds when looking at plant-based omega-3s. Now, don’t forget, if you’re not vegan or vegetarian, the best source of your omega-3s will always come from fish oil or fish. The biggest reason for this is that plant-based omega-3s come from alpha-linolenic acid, which must be converted to eicosapentaenoic acid, also known as EPA, and docosahexaenoic acid, also known as DHA. However, the problem with this is that this conversion is extremely inefficient. In fact, the Linus Pauling Institute found that only 8 to 21% of alpha-linolenic acid was actually converted to EPA, with an even smaller conversion to DHA, ranging between 0 to 4% conversion. Don’t forget that we mentioned earlier how critical EPA and DHA are for your brain and your peripheral nerves. On the other hand, when you consume fish or fish oil, this conversion doesn’t have to take place because it already contains EPA and DHA.
Flax Seed Oil
So, I get asked about flax seed oil all the time, and I’ll tell you that it carries many of the same amazing benefits. However, you should never cook with flax seed oil. Heat, even low heat, will denature or destroy the health benefits of this oil. Now, let’s examine the vitamins and minerals found in flax seeds. They are thiamine or B1, which is essential for normal metabolism and maintaining healthy nerve function, molybdenum, an essential trace mineral important for brain and peripheral nerve cells that can help prevent nerve cell degeneration, and other minerals like magnesium, copper, and phosphorus. Now, I previously went over their functions when I described the chia seed content. Flax seeds also contain potent antioxidants and phytoestrogens, but the main one I want to highlight is lignan. Lignans have been shown to play a vital role in nerve regeneration after injury or damage. Lignans are also proven powerful agents that assist in cancer and heart disease prevention and help maintain bone strength. These seeds contain up to—are you ready for this—800 times the amount of lignans as you’ll find in any other food.
Pumpkin Seeds: The Unsung Hero
Now, the last and most underrecognized seed on our list today is the pumpkin seed. In fact, I have a confession to make. Oh gosh, as I sat down to prepare this enlightening video, I committed a seed sin of monumental proportions. In all my seed wisdom, I managed to completely overlook the seed that’s been residing in our pantry—mine and Dr. C’s—and we consume this all the time. Fortunately, our own seed warrior, Dr. C swooped in and exclaimed, “Hold your pumpkin-spiced horses. Don’t you dare sideline our pal, the pumpkin seed, like it’s a distant relative we’ve awkwardly avoided at family gatherings.” Really, he said this, guys. I mean, can you imagine these poor little seeds sitting around swapping stories about how they’ve been ignored? “Hey hemp seed, remember that time they forgot to include us in the health food parade? Classic.” Okay, that’s how I imagine they would sound if they could talk.
Alright, so let’s dive into the benefits of pumpkin seeds—and there are many. Pumpkin seeds are also known as pepitas, and they’re removed from the pumpkins, where they’re cleaned, roasted, or dried. Raw will always have a stronger, more powerful nutritional punch than roasted or cooked. Now, let’s take a look at its nutritional profile. Two ounces of pumpkin seeds contain 5 grams of protein—not bad. Now, pumpkin seeds do contain all nine essential amino acids. However, they’re not considered a complete protein because two of the essential amino acids known as methionine and tryptophan are extremely low. Like the other three seeds we’ve talked about today, pumpkin seeds are also rich in omega-3 fatty acids. Remember, any plant-based source of omega-3s will always be in the form of alpha-linolenic acid.
Vitamins and Minerals
These seeds are also rich in both vitamins and minerals, like manganese, copper, magnesium, phosphorus, potassium, sodium, iron, and zinc. They’re loaded with vitamins like vitamin B1, B2, B3, B5, B6, folate, carotenoids, vitamin C, K, and E. These humble seeds are also rich in antioxidants, like phenolic acids and flavonoids. Flavonoids in particular have been shown to possess anti-inflammatory, anti-cancer, and antiviral properties. They’re also neuroprotective, so they have the ability to protect your nerves from assault and damage, which is huge.
Health Benefits
Here are some interesting facts. A 2002 observational study found that eating pumpkin seeds was associated with a reduced risk of breast cancer in post-menopausal women. An older study also showed that lignans found in pumpkin seeds may play a key role in preventing and treating breast cancer. Several other studies found that eating pumpkin seeds reduced symptoms associated with benign prostatic hyperplasia or BPH, which is an enlarged prostate that can cause significant problems with urination.
Conclusion
Well gang, as we conclude this journey through the vibrant world of seeds—from chia to hemp, flax to pumpkin—we are reminded of their nutritional symphony and healing prowess. So the next time you encounter a bowl of chia pudding, a sprinkle of hemp seeds on your salad, a dash of ground flax in your smoothie, or the crunchy delight of pumpkin seeds, remember that you’re embracing a legacy of nourishment that spans civilizations, cultures, and centuries.
