I tend to be wary of anything labelled a “superfood”, but I make an exception for seeds, particularly chia, linseed and hemp. These tiny wonders, often referred to as “super seeds”, punch well above their diminutive stature in nutrient density, making them ideal additions to my earnest-but-lazy approach to healthy cooking and eating.

Typically found side by side in the supermarket baking aisle or natural foods section, the trio of seeds can be difficult to distinguish from one another. But these ingredients, which are packed with fibre, protein and polyunsaturated fats (a.k.a. omega-3 and omega-6 fatty acids), are worth getting to know, says Maya Feller, a registered dietitian nutritionist and author of the cookbook Eating from Our Roots.

“Research connects all three to reduced rates of hypertension and cardiac disease,” she says. They are also easy to eat. “Chia, hemp and flax are flavour neutral, so you can incorporate them in many foods without changing the overall eating experience,” Feller says. “I add them to smoothies and pancakes in the morning, and my kids have no idea.”

While chia, flax and hemp seeds are all nutritional powerhouses, they are neither identical nor completely interchangeable. Here’s a breakdown of each seed’s nutrition and culinary bona fides to help guide you in the supermarket and the kitchen.

Chia seeds

What they are: Arguably the most widely hyped of the three super seeds, chia are the edible black or white seeds from the annual herbaceous plant Salvia hispanica. Native to Central America, they have been cultivated for thousands of years and were a staple food for the ancient Aztecs and Mayans. The pinhead-sized seeds are crunchy when dry, but also hygroscopic, which means they attract and absorb water. When soaked, they develop a gel-like coating that thickens whatever liquid they are in.

Nutritional stats
Chia seeds pack an impressive nutritional punch, with 10 grams of fibre and five grams of protein per two tablespoons. Chia is high in heart-healthy omega-3 fatty acids and delivers a bevy of nutrients, including magnesium, niacin (vitamin B3), phosphorus and zinc. Its high fibre content supports digestive health and can promote satiety. Chia seeds do not need to be ground or soaked to make their nutrients absorbable, but you can purchase pre-ground chia flour or grind them at home for easier use in certain recipes.

How to use them
Chia seeds have a very mild, nutty flavour that pairs well with salads and dressings, as well as grain bowls. Add by the spoonful to porridge, smoothies, desserts, cakes and even jams. The dry seeds add texture and nutrients to baked goods. Chia seeds also provide the base for a plant-based “egg” when mixed with water at a ratio of one tablespoon of seeds to three tablespoons of water. You cannot scramble or fry the resulting chia egg, but it works well in vegan baking.

Linseeds

What they are
Linseeds, also called flaxseeds, are the seeds of the blue-flowering Linum usitatissimum plant. First domesticated in the Fertile Crescent, they have been cultivated for thousands of years. Flaxseeds share watermelon seeds’ flat, elongated oval shape, though they are smaller, brown or golden rather than black, and distinctly hard and shiny.

Nutritional stats
Boasting eight grams of fibre and five grams of protein per three tablespoons, linseeds rival chia in health benefits. They are also a solid source of omega-3 fats, magnesium and thiamine (vitamin B1). What sets them apart is their lignans content, an antioxidant compound found in some plants that has been linked to lowering the risk of osteoporosis, heart disease and breast cancer.

Here’s the kicker, though: linseeds’ tough outer shells trap the nutrients inside. To maximise nutrient absorption in the body, they must be crushed or ground. You can grind whole linseeds at home in a spice grinder or clean coffee grinder. Feller suggests buying pre-ground linseeds as a timesaver, but recommends purchasing only the amount you will use in a few months so it stays fresh. (Storing ground flax in the refrigerator can also extend its shelf life.)

How to use them
Try stirring a tablespoon or two of ground linseeds into your favouritebanana bread, cookie or muffin recipes. They are virtually undetectable in the final baked good, while meaningfully amping up the nutritional density. Flaxseeds’ mildly earthy flavour tastes great in fig and linseed soda bread and they are an excellent addition to homemade muesli.

Just like chia seeds, linseeds can also be mixed with water at a one-to-three ratio to create a plant-based egg replacement in baking.

Hemp seeds

What they are
Hemp seeds, which are also called hemp hearts, are technically the nuts of the Cannabis sativa plant. (Despite their name and relation to marijuana, they do not produce mind-altering effects when eaten.) The hemp plant hails from Central Asia and has been cultivated for thousands of years.

Today, hemp seeds or hearts are typically sold hulled, which means the outer shell is removed, leaving behind thin beige morsels that are sometimes speckled with darker bits of remaining hull. In addition to being sold as a whole food, hemp seeds (which contain about 30 per cent oil) are also pressed to make hemp seed oil and processed into non-dairy milk.

Nutritional stats
Unlike chia and linseeds, hulled hemp seeds have relatively little fibre – about one gram per three tablespoons. But at nine grams of protein, they have nearly double what’s in chia and flax, and are higher in iron as well. They are also an excellent source of the omega-3 fatty acids that promote cardiovascular and brain health, and are packed with nutrients including magnesium and phosphorus.

How to use them
Hemp seeds do not absorb water, unlike chia and flax. But their delicate, nutty flavour blends seamlessly into yoghurt bowls, oatmeal and pancakes. They also add a welcome crunch when sprinkled over avocado toast, pasta or scrambled eggs. And while you cannot make a plant-based egg with hemp seeds, you can add a tablespoon or two to most baked goods.

So which super seed is best?
Why choose? Depending on your health goals, such as whether you want to prioritise fibre or protein, you may find it most beneficial to choose flax or chia over hemp (or vice versa). But Feller recommends taking a broad approach and incorporating all three seeds into your diet. “I pre-blend big batches of oatmeal in a canister and stir in significant amounts of chia, hemp and flax seeds,” she says.

Likewise, she regularly blends all three seeds into smoothies, though not necessarily at the same time. “I am always thinking of ways to increase the nutrient density of anything I cook, and chia, hemp and flax are excellent options.”

The Washington Post