While chia seeds are just 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 clock 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 where 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 seeds 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 do carry the seeds as well as the perilla seeds powder).
Perilla leaf benefits
Also known as beefsteak, the perilla herb has other uses. In the kitchen perilla leaves are used for dressing dishes 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 the production of dyes, vanishes, 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
Perilla may also be a healthy choice for another reason: 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.