Why seeds should be your next superfood

From smoothie bowls to soil health, seeds are sprouting up everywhere—and for good reason. These tiny powerhouses are packed with nutrients that many Americans lack. Yet, only 30% of Americans eat seeds on a weekly basis, and those who do tend to follow a more health-conscious diet. Seeds have a much lighter environmental footprint than cash crops like corn and wheat, and require far fewer resources than animal products like beef and chicken. Whether you’re aiming to improve your health or reduce your environmental impact, adding seeds to your diet can offer big benefits. Let’s get into it!

In today’s issue:

• Early Adopters: Complete proteins & organic seeds

• Health: Small but mighty

• Environment: Thirsty plants

• Industry: Where does your favorite seed come from?

• History: Should I be weary of hemp?

EARLY ADOPTERS

Early adopters are turning to seeds as nutrient-dense, sustainable options to power their day. Among the most popular varieties, hemp seeds & chia seeds stand out above the rest.

Both have a favorable Omega‑6 to Omega‑3 ratio, reducing the risk of chronic inflammation. In addition, both are naturally drought-tolerant and pest-resistant, meaning they offer higher yields when grown organically and require less fertilizer and fewer pesticides when grown conventionally. They’re also the only seeds on our list that are complete proteins, containing all 9 essential amino acids your body can’t produce on its own.

Looking for other options?

If hemp or chia seeds don’t fit into your diet, consider organic seeds. Non-organic varieties are often treated with glyphosate to help seeds dry faster, a chemical the World Health Organization linked to serious health risks including cancer and organ damage.

HEALTH

Small but mighty

Seeds are one of nature’s most concentrated sources of nutrients. From lowering blood pressure and inflammation to improving cardiovascular and metabolic health, seeds are nutritional powerhouses.

The 7 most consumed seeds contain more than 15% of the Daily Value per serving for 17 micronutrients as shown in the table below:

Are oils the best use for seeds?

While whole seeds are naturally rich in vitamins and minerals, much of that nutritional value is lost when they’re processed into oil. The refining process strips away water-soluble and heat-sensitive nutrients, leaving mostly concentrated fats. It takes ~2 lb. of seeds to make just 1 lb. of seed oil, intensifying fats like Omega-6s in the final product.

Although Omega-6 fatty acids are essential in small amounts, excessive intake, especially when not balanced with enough Omega-3s, can promote chronic inflammation. Inflammation driven by a high Omega-6 to Omega-3 ratio is linked to an increased risk of many chronic diseases:

1. Type 2 Diabetes: 42% higher risk (2024)

2. Cardiovascular Disease: 31% higher risk (2024)

3. Rectal Cancer: 30% higher risk (2025)

4. All-Cause Mortality: 26% higher risk (2024)

5. Colon Cancer: 15% higher risk (2025)

Experts recommend maintaining a dietary Omega-6 to Omega-3 ratio below 4:1 to help protect against these risks. However, only 3 seeds naturally fall within this range:

1. Chia: 1:3

2. Flax: 1:1.5

3. Hemp: 2.5:1

In contrast, other seeds have a far higher ratio:

1. Sesame: 24:1

2. Poppy: 24:1

3. Pumpkin: 27:1

4. Sunflower: 465:1

5. Safflower: 750:1

6. Cottonseed: 1,000:1

7. Grapeseed: 1,000:1

To maximize nutritional benefits while keeping inflammation in check, it’s better to consume whole seeds with favorable Omega‑6 to Omega‑3 ratios rather than relying on seed oils.

ENVIORNMENT

Seeds are naturally high in fat, which makes them more resource-intensive to grow, particularly when it comes to water. Often grown in warm, sunny climates, these crops are prone to water loss through both soil evaporation and plant transpiration. As a result, producing seeds can place a heavy demand on water resources.

The table below shows the resources needed to produce 1 pound of each type of seed:

INDUSTRY

Where does your favorite seed come from?

In 2023, the US consumed 832 million pounds of the 7 most popular seeds. Remarkably, just 2, flax and sunflower seeds, made up 66% of our consumption. Unfortunately, not all the seeds are consumed in their raw form. 3 seeds in particular are primarily grown to make seed oils:

1. Sunflower: 95% into oil

2. Flax: 85% into oil

3. Sesame: 65% into oil

To meet the US demand, we rely on imported seeds from 12 trade partners as outlined in the table below:

HISTORY

Should I be weary of hemp?

Although hemp and marijuana come from the same species, the variety used to grow hemp for food, fiber and wellness products can’t get you high. In fact, hemp is one of the worlds most versatile plants with a use for nearly every part of the plant—seeds, stalks, leaves, roots, and flowers.

Whether you’re eating it, wearing it or building with it, hemp delivers high-impact benefits for your body and the planet. The seeds can be eaten whole, hulled into hemp hearts, or processed into protein powder, oil or plant-based milk. The roots can detoxify soil by absorbing heavy metals like lead & arsenic, and drawing out excess nitrogen and phosphorus— 2 major contributors to water pollution from agricultural runoff. The leaves and flowers are commonly used to extract CBD oil, while the stalks produce durable fibers used in linens, clothing, paper and even concrete alternatives.

Where are the most popular seeds first cultivated?

Seeds have flourished across the globe, developing across continents and outliving civilizations. Below is a breakdown of where each seed was first cultivated:

Origins in the Americas:

• Pumpkin - Mexico, 7000 BCE

• Chia - Mexico, 1500 BCE

• Sunflower - US, 1000 BCE

Origins in the Middle East:

• Flax - Egypt, 6000 BCE

• Poppy - Turkey, 5000 BCE

Origins in Asia:

• Hemp - China, 6000 BCE

• Sesame - India, 3000 BCE

TIGHT 5

• Drug Test: can trigger false positives with a high consumption of poppy seeds.

• Flaxseed: is the US’s most consumed seed, outselling sunflower seeds by 50%.

• Chia: seeds can absorb 10X their weight in water.

• Hemp: seeds are 33% protein by weight, higher than chicken, beef & pork.

• Young Sunflowers: face the sun during the day, but face east when mature.

PUBLIC SERVICE ANNOUNCEMENT

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