Perilla Seeds: Uses and Benefits You Should Know About?

While chia seeds are still gaining ground as the next darling of the superfood world for their high omega-3 fatty acid, vegetarian protein, and fiber content, they're already being overshadowed by another superfood – perilla seeds.

The perilla fruit is a staple food in many Asian cultures. It's also known as shisho or beefsteak (the leaf), and the seed contains a higher concentration of fatty acids – as much as 40-45 percent oil – than chia seeds, which clocks in at a still-impressive 30-32 percent.

Perilla is higher in ALA content (alpha-linolenic acid)-containing as much as 60 percent of the healthy fat, whereas chia seeds contain only about half of that. Perilla seed's omega-fatty acid ratio is 6:1 omega-3s to omega-6 fatty acids; that's the highest ratio of 3 to 6 of any known seed.

Perilla seed's health benefits

Diets high in omega-6 fatty acids, which are common in vegetable oils (think fried fast food), have been linked to an increased risk of heart disease, high cholesterol, obesity, and other inflammation-related illnesses, including arthritis.

For their part, Omega-3 fatty acids are anti-inflammatory. People suffering from or at risk of developing inflammation-related illnesses are often advised to increase their intake of omega-3 fatty acids.

An ideal healthy diet contains a more closely balanced ratio of omega-3 fatty acids to omega-6s (most like the oils found in hemp seeds). But with the spread of the Western diet leaving a trail of inflammation in its wake, more and more people are looking at ways to increase their omega-3 fatty acids.

Unlike the chia seeds, which can stay stable for a long period of time, perilla seeds are more delicate, particularly because of their high lipid content. This means the seeds need to be pressed sooner, so you're most likely to find already pressed perilla seed oil or supplements available at your local health-minded market rather than the whole seeds (although some Asian markets carry the seeds and the perilla seeds powder).

Perilla leaf benefits

Also known as beefsteak, the perilla herb has other uses. Perilla leaves are used for dressing dishes in the kitchen due to their vibrant purple color. The leaves, for their decidedly minty flavor, are also used to add flavor to dishes and beverages.

There are medicinal perilla benefits, too. The herb is used for treating asthma, nausea, and sunstroke. It is also used for inducing sweating and for reducing muscle spasms.

Perilla seed oil benefits include use in producing dyes, varnishes, and inks. Here is another reason to switch to perilla seeds for your Omega 3 fatty acids fix:

Perilla seeds are more accessible and cheaper than chia seeds.
For another reason, Perilla may also be a healthy choice: Chia seeds are becoming more challenging to get on the market as Western demand outpaces production.
Perilla seeds are also less expensive than chia (or even flax seeds, another high omega-3 fatty acid seed), making them an economical choice for people seeking to add healthy omega fats to their diet.

How to Use Perilla Seeds

Grind perilla seeds and add them to recipes to add a great minty, herby, and anise-like flavor.
Sprinkle them on dishes to add flavor and texture.

How to Use Perilla Leaf

Use the leaves to make wraps
Add to salads
Steam the leaves for a side dish
Chop the leaves and add them to the rice
You can also use them to make tea