Perilla Seeds

In many Asian cultures, the perilla seeds are a staple diet. It's also known as shisho or beefsteak (the leaf), and the seed has a larger fatty acid content – up to 40-45 percent oil – than chia seeds, which have a still-impressive 30-32 percent. The omega-3 to the omega-6 fatty acid ratio in perilla seeds is 6:1, which is the greatest ratio of 3 to 6 of any known seed. Of all the supersedes, perilla and black cumin seeds have the highest total phenolic compounds or health-promoting phytonutrients. That’s not surprising since both of these seeds are black or dark brown and typically a deep pigment is a cue of beneficial polyphenols inside. These seeds are also rich in fiber, folate, magnesium, iron, copper, and zinc.

It is more delicate than chia seeds, which can stay stable for a long time due to their high lipid content. Because the seeds must be crushed sooner, you're more likely to discover already pressed perilla seed oil or supplements rather than whole seeds at your local health-conscious market (although some Asian markets do carry the seeds as well as the perilla seeds powder).