Perilla Seeds: Tiny Treasures with Big Potential 

Perilla seeds, often overshadowed by their leafy cousin, are gaining recognition for their unique flavor  and health benefits. These tiny, nut-like seeds hail from the perilla plant, native to Southeast Asia and  the Himalayan region. Perilla seeds come in green and purple varieties, both boasting a delightful nutty  flavor with a subtle hint of mint or sesame. But beyond their culinary appeal, perilla seeds offer some  interesting advantages for your well-being. 

A Nutritional Powerhouse: 

Perilla seeds are a concentrated source of essential nutrients. Here’s a glimpse of what they offer: 

• Rich in Alpha-Linolenic Acid (ALA): A plant-based omega-3 fatty acid, ALA is crucial for heart  health and plays an important role in brain function [1]. 
• Excellent Source of Fiber: Fiber keeps you feeling fuller longer and promotes healthy digestion and a happy microbiome [2]. 
• Packed with Minerals: Perilla seeds contain essential minerals like iron, calcium, and  magnesium, all vital for countless bodily functions [3]. 
• Inflammation Fighting: Perilla seeds possess anti-inflammatory properties that may alleviate  symptoms of arthritis and inflammatory bowel disease (IBD) [4]. 
• Allergy Aid: Early studies suggest perilla seed oil may offer relief from seasonal allergies [5]. 
• Skin Soother: The anti-inflammatory properties of perilla seeds can be great for the skin too,  potentially aiding skin conditions like eczema and psoriasis [6]. 

Adding Perilla Seeds to Your Diet: 

Perilla seeds can be enjoyed in various ways: 

• Sprinkle them on salads, yogurt, or oatmeal for a delightful crunch and a nutritional boost. • Grind them into flour for baking or use as a breadcrumb substitute. 
• Toast them for a deeper flavor and apply them as a topping for soups or stir-fries. Explore the World of Perilla Seeds: 

Perilla seeds are a versatile and wonderful addition to your diet. Their unique flavor profile and  medicinal potential make them highly sought after. Consider incorporating these tiny treasures into your  meals the next time you’re looking for a new culinary adventure or a natural way to support your overall  wellness! 

References: 

1. Narisawa, T., Fukaura, Y., Yazawa, K., Ishikawa, C., Isoda, Y., & Nishizawa, Y. (1994). Colon cancer  prevention with a small amount of dietary perilla oil high in alpha-linolenic acid in an animal  model. Cancer, 73 (8), 2069-2075.
2. Kawamura, A., & Sugita, M. (2023). Perilla Oil, An Omega-3 Unsaturated Fatty Acid-Rich Oil, Enhances  Diversity of Gut Microbiota and May Relieve Constipation in Sedentary Healthy Female: A  Nonrandomized Placebo-Controlled Pilot Study. Dietetics, 2 (2), 191-202. 
3. Dhyani, A., Chopra, R., & Garg, M. (2019). A review on nutritional value, functional properties and  pharmacological application of perilla (Perilla frutescens L.). Biomedical and Pharmacology Journal, 12 (2), 649-660. 
4. Zhou, Y., Wang, D., Duan, H., Zhou, S., Guo, J., & Yan, W. (2023). The Potential of Natural Oils to  Improve Inflammatory Bowel Disease. Nutrients, 15 (11), 2606. 
5. Ariano, R. (2015). Efficacy of a novel food supplement in the relief of the signs and symptoms of  seasonal allergic rhinitis and in the reduction of the consumption of anti-allergic drugs. Acta bio-medica:  Atenei Parmensis, 86 (1), 53-58. 
6. Tunit, P., Chittasupho, C., Sriyakul, K., Tungsuruthai, P., Chakkavittumrong, P., Na-Bangchang, K., &  Kietinun, S. (2022). Emulgels Containing Perilla frutescens Seed Oil, Moringa oleifera Seed Oil, and Mixed  Seed Oil: Microemulsion and Safety Assessment. Polymers, 14 (12), 2348.