One-Time Check: What are your New Year’s intentions? Whether you’re well on the road to (minimum) resilience or goal-setting isn’t on your radar, let this be an open invitation to you. Let it be your gentle pulse to well-being. Maybe you vowed to eat more balanced this year.Or maybe you set a goal move your body Support your hormones more consistently. Whatever your intentions, we’re here to cheer you on.In the spirit of stacking habits, here are some simple hacks you can add to your health repertoire. it’s a seed. Two of the most popular today are flax seeds and chia seeds.
Get an overview of both, including similarities, differences, and key benefits.Spoiler alert: you’ll want to stock a bag of each in your refrigerator.
Featured image by Michelle Nash.
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Flux vs Chia: 411
First and foremost, they are nutritional powerhouses.In addition to being excellent sources of fiber, both chia and flax are rich in protein and healthy fats. However, they are different. First, chia seeds are round and small. Most are black, but some are white (black has slightly more protein and white chia seeds have a little more fat).historic evidence Chia dates back to the Aztecs! Flax, on the other hand, was domesticated in the Middle East. Its seeds are most often ground and have a nutty flavor. Whole flax seeds are shiny and brown.
chia seed nutrition
Let’s start with Chia. Despite their small size, chia seeds are highly nutritious. Rich in fiber, protein, omega-3 fatty acids and a variety of micronutrients. 1 serving (2 tablespoons) Provided by chia seeds:
- calorie: 138
- protein: 4.7 grams
- obesity: 8.7 grams
- Alpha-Linolenic Acid (ALA): 5 grams
- carbohydrates: 11.9 grams
- fiber: 9.8 grams
- calcium: 14% of Daily Value (DV)
- iron: 12% of domestic violence
- magnesium: 23% of domestic violence
- Rin: 20% of DV
- zinc: 12% of domestic violence
- Vitamin B1 (thiamine): 15% of domestic violence
- Vitamin B3 (Niacin): 16% of domestic violence
health benefits of chia seeds
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- A good source of antioxidants. Chia’s antioxidant Not only does it keep the sensitive fats in the seeds from going rancid, it also helps our health.
- Can help balance blood sugar levelsChia seeds are a superfood for diabetics and those with hormonal imbalances. PCOS. in fact, the study A diet rich in fiber has been shown to help reduce insulin resistance and improve blood sugar levels.
- May help with weight lossAlthough adding chia seeds to your diet is unlikely cause Weight loss alone, it may be a useful addition to balanced nutritious diet If you are trying to lose weight.
- Contains bone-supporting nutrientsContaining magnesium and phosphorus, chia seeds are essential for bone health. In fact, one ounce of seed also contains 18% of your recommended daily allowance of calcium.
- improve digestionWhen added to liquids, it creates a gelatinous effect that helps cleanse the intestines by accumulating toxins as they are excreted. If you have an inflammatory bowel disease such as IBS or Crohn’s disease, talk to your health care provider before adding chia seeds to your diet. Sensation and gas may be generated.
how to eat chia seeds
When in doubt, soak chia seeds. So add them to smoothies, overnight oats, cereal bowls, oatmeal, yogurt bowls, parfaits, and more. Of course, chia pudding is probably the most popular way to eat it. This allows the chia seeds to work their magic and become gelatinous.
Small but mighty, flaxseeds are highly nutritious. 1 serving (2 tablespoons) flax seed Offer:
- calorie: 74
- carbohydrates: 4 grams
- obesity: 6 grams
- fiber: 2 grams
- protein: 2.6 grams
- Thiamine: 20% of Daily Value (DV)
- copper: 18% of domestic violence
- manganese: 16% of domestic violence
- magnesium: 14% of domestic violence
- Rin: 8% of DV
- selenium: 6% of DV
- zinc: 6% of DV
- Vitamin B6: 4% of domestic violence
- iron: 4% of domestic violence
- Folic acid: 4% of domestic violence
flaxseed health benefits
Like chia seeds, flaxseeds have a variety of benefits.
- Improves digestion. Flaxseed is useful for digestive problems such as constipation due to its high fiber content. Flax contains both soluble and insoluble fiber. Ground flax seeds help you feel full while keeping food moving smoothly through your digestive tract.
- lower cholesterol levelsFlaxseed is linked Because it lowers low-density lipoprotein (LDL, or “bad”) cholesterol levels, it helps prevent other health problems such as heart disease and stroke. It is rich in ALA, which is known to support overall heart health.
- Please use it for weight management. This is mainly due to soluble fiber, which slows down digestion and increases satiety.In fact, in large-scale reviews 45 studies Supplementing with flaxseed was found to significantly reduce body weight, BMI, and abdominal fat.
- Supports insulin sensitivity. insulin resistance-or the inability to use the hormone insulin effectively is a hallmark of type 2 diabetes. Some studies suggest that flaxseed oil may help improve insulin sensitivity.
- Adjust hormonal balance. Are You Suffering From PMS Or Are You estrogen dominanceIf so then flaxseed powder can be very helpful.? Flax is known to help balance hormones. monthly seed cyclingBasically, its insoluble fiber binds to estrogens and helps expel them out of the body.
- Enhances skin and hair health. The essential fatty acids found in flaxseed oil are known to moisturize and keep skin hydrated. This multitasking anti-inflammatory oil can be applied to the skin to soothe irritation or soothe roughness.
how to eat flaxseed
Long before flax became the superseed it is known as today, it had many uses.Eventually, flax would be found only in breads and cereals. Today, it is a staple in the world of nutrition.In many ways, it has developed a cult following. can be turned vegan Instead of eggs when baking, sprinkle on yogurt parfait, and use as an energy bite.Beyond Culinary Uses, It’s Also A Great Supplement balance hormones and reduce inflammation.
Should flaxseed be eaten ground and whole?
If you’ve ever bought flax seeds, you’ve probably seen both in stores. As mentioned, it also contains flaxseed oil. Whole flax seeds do not crack easily, even when carefully chewed. Also, if flaxseed passes through the digestive tract unbroken, the body does not receive its full nutritional benefits. Become. Therefore, flax seeds (also called flaxseeds) offer more nutritional benefits than whole flax seeds.
Want more flaxseed recipes? We have a flaxseed guide for you!
Can I eat chia seeds and flaxseeds every day?
yes.While No recommendation When it comes to flax or chia intake, 1-2 tablespoons per day is considered a healthy amount. Flax in particular is one of the seeds he incorporates during the seed cycle. This exercise will help balance the hormones naturally within you. follicular stageLike other high-fiber foods, chia and flax can leave you feeling a little bloated.
How to store chia and flax seeds
Whether you buy chia and flax seeds whole or powdered, it’s best to store them in the refrigerator or freezer. The same goes for flaxseed flour. In fact, it can be stored in the refrigerator and freezer for up to a year. If your chia or flaxseed has an “off” smell or flavor, it may be rancid.
With overwhelming evidence, it’s clear that both chia and flaxseed are equally healthy. However, chia and flax have slightly different uses, textures, and nutritional profiles.it’s not uncommon bloating From Chia!
Regardless, both are incredible sources of omega-3 fatty acids and fiber. Chia seeds outperform flax when comparing protein content. It also contains more calcium and iron than flaxseed. Tip: Combine chia seeds with vitamin C-rich foods like strawberries and citrus fruits to maximize iron absorption.However, if you aim hormone balance Specifically, flax is the best.