These days most people of have heard of Flax seeds. Whether they use them not (and properly) is a different story. If you do use any sort of small seed make sure to grind them (a few pulses in a coffee grinder will do the trick)—this cracks the hull of the seed so that you can absorb the nutrients during digestion. Without doing this the seeds generally pass through the system without much benefit or can get caught in pockets in the intestine and lead to diverticulitis. I do recommend adding one to two tablespoons of the ground seed (whether flax or chia) to other food (such as yogurt, granola, on top of salads, in baking recipes, etc.)—combing not only aids in absorption but also prevents against bloating. When ground the seed material can soak up fluid in the belly and swell giving a person a full bloated feeling. If combined with other foods this feeling is minimized but still has the effect of a full feeling which means you will eat less. (photo to the right: Chai seeds)
If you do use flax seeds in your diet list up because the lesser-known Chia seed is actually more bang for your bite (and buck!). Chia (salvia hispanica L) is best known from the holiday commercials advertising Chai pets—they are the seeds that grow on the heads of Scooby-doo. They are also seeds which are powerhouses for energy, calcium, omega 3 fatty acids and protein. Chia seeds are great for weight loss as well as proven to help stabilize blood sugar levels. The energy benefits were first noticed by the Aztecs, Mayans, and Native Americans. (photo to the left: Flax)
If we compare the Chia seeds with the Flax seeds we will see that a unit of Flax contains 492 kilo calories of energy whereas the same unit of the Chia contains 525 kilo calories. However the fat contents are lower in the Chia seeds than the Flaxes. The dietary fiber contents in the Flax are lower than its competitor. The Chia seeds contain 631 mg calcium in per 100 grams whereas the Flax seeds contain only 199 mg.
The main difference between the two seeds is the content of the antioxidants in them. The Flax seeds do not contain any antioxidants but the Chia seeds have Caffeic acid, Chlorogenic acid and substances like Myricetin, Quercetin and Kaempferol which removes the free radicals form the blood and purifies it resulting in a better blood circulation. The Chia seeds have a capability of controlling the blood sugar levels and hence they are prescribed by the doctors and the gym instructors all over the world. (photo to the right is the flax seed flower)
More Omega 3 Fatty Acids Than Flaxseed: You may have heard about the importance of adding omega 3 fatty acids to your diet. Omega 3 fatty acids are polyunsaturated fats, important to health because they are known to reduce inflammation and risks for cardiovascular disease. A 1-ounce serving of chia contains approximately 4.9 grams of omega 3 fatty acids. Comparatively, flaxseed, another good plant source of omega 3 fatty acids, supplies about 1.8 grams of omega 3 fatty acids in a 1-ounce serving.
Rich Source of Plant-based Calcium: We automatically think dairy foods when we think about adding calcium to our diets. But the plant world is full of foods that are rich sources of calcium. Broccoli is a great source of easily absorbable calcium and it turns out, so are chia seeds. A 1-ounce serving of chia seeds supplies 177 mg of calcium. Just one 5-inch stalk of steamed broccoli contains 56 mg of calcium.
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