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Good things come in small packages – the same is true of chia seeds and flax seeds. that are also extremely small yet power-packed with nutrients and minerals. We have brought to you the complete information you need to know about flax seeds nutrition, chia seeds benefits, which one among them is better for weight loss and how can we include them in our daily diet for weight loss.
Flax Seed Is The King Of Omega 3 Fatty Acids
Flaxseeds beat chia seeds when it comes to Omega 3 fatty acids content. 2 tablespoons or 20 g of flax seeds contain 4563 mg of Omega 3 fatty acids whereas the same amount of chia seeds provides 3566 mg of the same!
What Are Omega 3 Fatty Acids And How Do They Benefit Us?
Omega 3 fatty acids are a type of fat that the body is unable to produce on its own, but it is essential for its proper functioning. So, we require it through our diet. It is mostly found in nuts, oils and oilseeds, seaweed, oily fish like salmon and shellfish like crabs.
Omega 3 fatty acids are a boon for the brain development, eye health, obesity, autoimmune diseases and especially- HEART HEALTH. Omega 3 for heart, help
- Unclog the arteries
- Improve levels of HDL ‘good’ cholesterol
- Prevent formation of internal blood clots
- Lower high blood pressure
But Chia Seeds Have More Fiber Than Flax Seeds!
We agree. But do you know that out of the total fiber content, flax seeds contain 33% soluble fiber, whereas chia seeds contain only 7-15% of the same! Soluble fiber promotes smooth bowel movement by mixing with water and increasing the bulk of the intestine, slows down the digestion process and thus, helps keep hour stomach full for longer period of time.
Flax Seeds Benefits
Flax seeds have another advantage over Chia seeds when it comes to antioxidant levels. This is due to the fact that they contain up to 15 times more lignans (a type of cancer-fighting antioxidant) than chia seeds. Lignans are plant-derived phytoestrogens that behave like estrogen (female hormone) inside the female body. This the reason flax seeds are specifically beneficial for women.
According to a research study on women undergoing menstruation, Women who ate 2 tbsp of powdered flaxseed 2 times a day, mixed into their cereal, juice, fruits, or yoghurt, reduced their hot flashes to half, approximately upto 57% drop in the intensity of hot flashes was also observed.
In another study, a reduction in growth of tumorous cells in the breast was observed after regular consumption of flax seeds in women undergoing menopause.
So, FLAX SEEDS = REDUCED RISK OF BREAST CANCER
Can I Consume Flax Seeds In Summer?
Although flax seeds have a hot potency/nature, one can still consume them in a restricted amount. Consume a lot of water with it, have it in soaked form and reduce the amount to half of what you were consuming during winters.
How To Consume Flax Seeds
The outer layer or shell of flax seeds contains phytic acid which is an antinutrient that blocks the absorption of minerals like iron, calcium, zinc etc. So, make sure you lightly roast the flax seeds, then grind and store them in an airtight container, preferably in a fridge for 10-15 days for future use.
Apart from this, the outer shells of flax seeds are difficult for the juices or enzymes of your intestine to break down, so when you eat them in whole form, they pass through without getting absorbed. So, consume them as powder to ensure maximum absorption of the nutrients.
Flax Seeds Recipes For Weight Loss
- Sprinkle them on top of smoothies, yogurt, shakes, salads and even kheers.
- Grind flax seeds with other ingredients to make chutneys.
- Make seeds and nuts laddu using Flax seeds and other ingredients.
- Add ground flax seeds to your chilla batter.
- Add flax seeds to sabzi and dals.
What happens When You Consume Too Much Flax Seeds? Disadvantages Of Flax Seeds
- Overconsumption of flax seeds can lead to
- Bloating and gas
- Upset stomach
- Pregnant women must avoid taking flax seeds because it is hot in nature. Avoid taking flax seeds if you are taking blood thinning medications like aspirin.
Chia Seeds Benefits
Due to their soluble fiber content and water-absorbent shell, chia seeds are filling and can help keep you satisfied for longer, all while keeping you hydrated. Also, just 28 grams of chia seeds account for 11 grams of fiber!
- 2 tsp of Chia seeds contain 64% more potassium than a banana, 41% of your daily fiber, and 32% of your daily magnesium.
- Chia seeds benefits the women having hormonal imbalances like PCOD.
- Great for diabetes patients
- Help reduce obesity
- Help reduce discomfort caused due to menopause and help regularize menstrual cycle,
- Reduce high cholesterol levels.
- Treat constipation and IBS.
Chia Seeds vs Flax Seeds For Weight Loss
That’s definitely what we would “NOT RECOMMEND”. Both chia and flax hold their own importance and have different and unique nutrition profile.
- Flax seeds boast of an upper edge when it comes to the amount of PROTEIN and Omega 3 fatty acids.
- On the other hand, chia seeds have more fiber and lesser amount of fat and calories compared to flax seeds.
- Flax seeds have a higher amount of potassium, copper, thiamine and magnesium.
- Chia seeds contain more calcium, zinc, iron and selenium.
Therefore, we recommend you include both flax as well as chia seeds in your diet as both of them offer great benefits to not just aid weight loss, but also for general health, heart health, hair and skin.
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All recipes from FITELO’S kitchen are devised to suit specific needs. And what may suit one condition may not be applicable to the other. Hence always consult your nutritionist or dietitian before adding any of these recipes to your diet.