What are the Benefits of Flax Seeds and Chia Seeds

Chia and flax seeds are fiber, magnesium, and omega-3 fatty acid-rich seeds. They are popular additives to smoothies, cereals, and salads due to their possible health benefits.

Because of their tiny size and mild flavor, they are easy to blend with various meals.

The seeds are abundant in fiber, which might help with digestion. They may also help to stabilize blood sugar levels and reduce the risk of heart disease.

Chia seeds and flaxseeds contain nutritional properties that are equivalent. Although research has found ties to considerable health advantages, most of the study has focused on flaxseeds rather than chia seeds.

Read on to find out more about their nutritional composition, potential health advantages, how to consume them, and other details.

What exactly are Flax Seeds

flax seeds health benefits

Flaxseeds are one of the oldest crops grown in Europe, Asia, and the United States, with origins dating back to the dawn of civilization. Linum Usitatissimum is the Latin word for flaxseeds, which means “extremely beneficial.” This is extremely literal because the seed serves several functions. Flaxseed is an all-purpose seed, used for anything from clothes to oil, and a great source of lignans for your pet to a super-nutritious addition to your morning smoothie.

It is currently most renowned for its numerous health advantages, including cholesterol management, diabetes management, and decreasing the risk of heart disease.

What are exactly Chia Seeds

chia seeds health benefits

Chia seeds are derived from the Salvia Hispanic, a flowering plant in the mint family native to Mexico’s central and southern regions. After the advent of chia pets in the 1980s, chia seeds became popular in the United States. Furthermore, they are ancient oil seeds used by the Mayans and Aztecs in Mexico and Guatemala.

Chia seeds are renowned nowadays because they are a good source of omega-3 fatty acid, which is recognized for various health advantages such as lowering blood pressure, preventing the development of plaque in the arteries, lowering the risk of heart attack and stroke, increasing eye health, and many more.

Benefits of Flax Seeds and Chia Seeds

Chia seeds and flax seeds are both considered healthful whole foods. They have a similar nutritional profile in that they are both high in protein, fiber, omega-3 acids, magnesium, zinc, and a variety of other minerals. The nutrition chart below compares the quantities of nutrients in one ounce of chia seeds with flax seeds.

  • Both chia and flax seeds may help you fight cancer in a variety of ways.
  • For instance, they’re both high in fiber, a nutrient that has been linked to a decreased risk of some cancers.
  • Insoluble fiber, which is prevalent in both chia and flax seeds, may be associated with a decreased risk of developing colon or breast cancer.
  • Both seeds include antioxidants, which aid in the reduction of free radicals in the body. Free radicals are cell-damaging chemicals that can accelerate aging and contribute to illnesses such as cancer.
  • Eating typically 1 ounce (35 grams) of chia seeds or chia flour per day may drop blood pressure by 3-6 mm Hg in diabetics and by up to 11 mm Hg in high blood pressure patients.
  • Similarly, a 2013 study discovered that consuming 1 ounce (30 grams) of flax seeds per day may help decrease blood pressure by 7-10 mm Hg in the general population and by up to 15 mm Hg in people with high blood pressure.
  • Other earlier research found that flax seed-enriched diets lowered LDL (bad) cholesterol levels by up to 18% and triglyceride levels by up to 11%.
  • Only a few research have looked at the influence of chia seeds on blood pressure.

Ways to Include Seeds in Your Diet

Chia, flax, and hemp seeds are versatile and may be used in a variety of recipes. Try incorporating seeds into smoothies, yoghurt, cereal, salads, rice dishes, or baked goods.

Moderation is essential. To gain the health advantages of seeds, you don’t have to consume a lot of them. Because all seeds are heavy in fat, they are also high in calories. The majority of seeds have 100 to 115 calories per 2 teaspoons. A daily dosage of 1 to 2 tablespoons is an excellent supplement to a balanced diet and lifestyle.

  • Do you involve Flax or Chia Seeds in your Daily Diet Plans ?

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