Sunday, September 30, 2018

Flax Seeds vs Chia Seeds | The Ultimate Beginner's Guide - Health and Fitness City




Flax Seeds vs Chia Seeds

Both flax and chia seeds are healthy additions to your diet. They're both good sources of plant-based omega-3 fatty acids, fibre and minerals.
But they do have some differences, which is why I recommend including a variety of seeds in your diet.

Calorie Content
Both chia and flax seeds provide a rich source of energy to fuel your metabolism. Each ounce of chia seeds contains 138 calories, or 7 percent of the daily intake for someone following a 2,000-calorie diet. Flax seeds contain slightly more energy; an ounce of whole seeds contains 151 calories, or 7.5 of the daily caloric intake for a 2,000-calorie diet. If you’re looking to cut calories from your diet, choose chia seeds over flax.

Omega-3 Fatty Acid Content
One of the nutritional benefits of both chia and flax seeds is their omega-3 fatty acid contents. These essential fatty acids help maintain healthy skin and hair, benefit your cardiovascular health and contribute to healthy brain function. Chia and flax seeds both contain omega-3 fatty acids in the form of alpha-linolenic acid, or ALA. Flax seeds provide a richer source of ALA, offering approximately 6.5 grams of ALA per ounce, compared to 5 grams in an equivalent serving of chia seeds. If your dietary goal is to increase your omega-3 fatty acid intake, select ground flax seed. Avoid whole flax seed as a source of omega-3 fatty acids; your digestive tract cannot access the seeds’ healthy fats unless the seed is ground before eating.

Fiber Content
Chia and flax seeds provide a source of both soluble and insoluble fibers, which help fill you up after a meal and prevent blood sugar spikes after eating and constipation. Each ounce of chia contains almost 12 grams of dietary fiber, 60 percent of the recommended daily intake for a woman and 40 percent of the recommended intake for a man, according to the Harvard School of Public Health. Flax provides slightly less fiber – 8 grams, or 40 and 27 percent of the recommended daily intake for women and men, respectively. Since both chia and flax are high-fiber foods, incorporate these seeds into your diet gradually, since suddenly increasing your dietary fiber intake can lead to digestive upset.

Micronutrient Content
Adding chia or flax to your diet boosts your micronutrient intake, and both seeds provide sources of essential vitamins and minerals. Flax and chia both contain moderate amounts of B vitamins and vitamin E, as well as essential minerals such as potassium, phosphorus and magnesium. There are a few nutritional differences, however; chia provides significantly more iron, calcium and selenium per serving than flax. On the other hand, flax provides a source of choline – a nutrient important for brain function that is not found in chia. Due to their varied micronutrient contents, consider adding both chia and flax to your diet for a wider range of vitamins and minerals.



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