Words by Dr. Apurva Samant
Certain seeds have recently gained recognition as superfoods. Chia and flax seeds are two popular examples. Both are extremely nutritious and have been associated to health advantages like as a healthier heart, reduced blood sugar levels, and protection against some types of cancers.
Both are good for your Health:
Both flax and chia seeds are quite flexible and easy to incorporate into your diet. Both have a mild flavor and may be used in a variety of recipes. You may sprinkle them over yogurt or mix them into smoothies, porridge, or baked goods. Both may be used to thicken sauces and replace eggs in a variety of recipes.
In terms of how much to eat, the majority of the advantages described above were achieved with 1-2 tablespoons (10-20 grams) of seeds per day. While both varieties may be ingested whole, there are certain benefits to eating them ground.
Whole flax seeds may pass through your gut without being absorbed because their outer shells are difficult for your intestines to break down. Eating them ground can help you absorb more nutrients. Chia seeds are commonly eaten whole. However, research suggests that grinding the seeds may improve nutritional absorption.
Because of their high fat content, both varieties of seeds should be stored in the refrigerator or freezer to prevent them from becoming rancid. For the same reason, make careful to swallow them quickly.
If you are trying to lose weight, make sure to incorporate healthful seeds into your diet. However, you may be unsure whether to eat flax or chia seeds for weight loss.
Which one to choose for Weight loss:
Weight reduction is achieved by both activity and food. When looking for veggies and fruits, particularly those high in protein, don’t forget to include healthful seeds. While there are other possibilities, flaxseeds and chia seeds are often preferred among nutrition and fitness aficionados. Chia seeds are tiny and oval-shaped, but flax seeds are flatter and larger in size. Both are rich in nutrients including protein, calcium, and fibre, making them superfoods.
Because flax seeds contain more soluble fibre, they are superior for weight loss. They provide a long-lasting sense of fullness and aid in appetite management. Thus, they help people lose weight. Flax seeds have a gel-like consistency because they contain more soluble fibre. However, whether soaked in water, juices, or buttermilk, chia seeds add volume. For weight loss, you can consume two tablespoons of flax seeds daily.
Although chia and flax seeds are nutrient-dense superfoods, it is not advised to eat them uncooked due to the presence of lead, hydrogen cyanide, and other heavy metals. These metals can be harmful. Roasting these seeds is a preferable way to consume them because the heat eliminates cyanide and other toxic elements.
Flax seeds may aid in weight loss, they should only be included in a diet rich in wholesome foods. To lose weight, you must also make sure that you exercise on a regular basis.
Also read: The Power of Early Detection and Preventive Strategies in Mental Health
