Chia Seeds and Flax Seeds
Two Powerful Super Seeds You'll Want To Know About
Chia seeds and flax seeds are extremely popular today, but these small nutritional powerhouses have surprisingly both been enjoyed by humans for thousands of years.
The History of Chia Seeds and Flax Seeds
Chia seeds are tiny round seeds from a plant in the mint family native to parts of modern-day Mexico and Guatemala which were well-appreciated by ancient indigenous populations. They were a dietary staple for both Aztecs and Mayans.
Flax seeds on the other hand originated from regions spanning the eastern Mediterranean all the way to India. They were used as food, medicine, and for creating linen textiles.
Nowadays both of these seeds are available worldwide, and we're much more privy to the science behind their benefits.
The Benefits of Chia Seeds and Flax Seeds
In general, seeds are a great compact source of beneficial nutrients since they house all the materials a new plant needs to grow. They're a good source of protein, healthy fats, fiber, minerals, and vitamins. Even though many types of seeds have impressive nutritional profiles, chia seeds and flax seeds manage to stand out from the rest and earn the title of two of the healthiest seeds around.
Omega 3s
Perhaps the most significant reason chia and flax both have such glowing reputations is because they're among the top plant sources of omega 3 fatty acids. Omega 3 fatty acids are important for heart health and brain health, but they're more commonly found in animal-based foods like salmon, sardines, or cod liver oil. This makes chia seeds and flax seeds an especially important food for vegans and vegetarians.
Fiber
Fiber is another vital nutrient, and unfortunately, USDA experts state that 95% of adults in the USA aren't getting enough of it. Eating enough fiber (and ideally from several different sources) contributes to thriving gut health, lowered LDL cholesterol levels, fewer blood sugar spikes, and maintaining a healthy weight.
Chia seeds and flax seeds both contain what's called mucilage, a form of soluble fiber that attracts water into the gut which can particularly help with bowel regularity and feeling satiated after eating.
Micronutrients
In addition to fiber, protein, and healthy fats, flax seeds and chia seeds are both excellent sources of beneficial micronutrients. Flax is rich in copper, potassium, phosphorus, and magnesium, as well as a special type of antioxidant called lignans. Lignans have been shown to reduce incidences of heart disease, osteoporosis, and even breast cancer.
Chia seeds are similarly high in phosphorus and magnesium which play an important role in bone health, but they also contain a good amount of calcium and iron.
Overall, these two seeds are packed with some overlapping benefits and some unique ones which makes it worthwhile to add both to your diet.
How To Add Chia Seeds and Flax Seeds To Your Diet
Chia seeds and flax seeds are extremely easy foods to prepare. They can be eaten raw and stay shelf-stable for years without refrigeration. Chia seeds can be eaten whole or ground, whereas flax seeds need to be ground before consumption since they're larger and have an indigestible outer hull.
Intact flax seeds keep much longer than ground ones, so waiting to grind them up right before use is ideal for better flavor and nutrition. Otherwise, ground flax seeds should be kept in the fridge and used within a few months.
Both chia seeds and flax seeds can be used as egg replacements in baking, or they can be made into simple and versatile puddings. They also go great as a topping on oatmeal, toast, cereal, or in burgers, crackers, breads, or smoothies.
The culinary uses of chia seeds and flax seeds are endless, and the potent dose of nutrients they provide make them an unbeatable pantry staple.