Chia vs. Flax

We've heard a lot about both flax seeds and chia seeds. They appear to be pretty much the same thing, but guess what! They're not :)

Here are the differences and reasons to why I think you should eat chia seeds instead of flax seeds!

Flaxseeds are known for their high omega-3 fat content, a heart-healthy fatty acid. Flaxseeds contain 150 calories per 1-oz. serving. They also contain 12 g of fat, 8 g of cargohydrates and 5 g of protein -- comparable to chia seeds. Flax, however, is lower in calcium, with just 7 percent of the RDA, and phosphorus, with 18 percent of the RDA. Flax, however, contains 9 percent of the RDA for iron, while chia offers none, and 31 percent of the RDA for thiamin, 27 percent for magnesium, 35 percent for manganese and 17 percent for copper.

Brown flax seeds

Chia is a seed from the salvia plant native to Mexico, once used as a power food for Aztec warriors.
One oz. of chia seeds contains 137 calories, 9 g of fat and 4 g of protein. They are also a source of calcium, with 18 percent of the recommended dietary allowance based on a 2,000-calorie diet. One oz. of chia also offers 27 percent of the RDA for phosphorus and 30 percent for manganese.

Chia seeds

Flaxseeds must be ground to release their nutrients, but chia seeds do not. The gel-forming quality of chia makes them valuable for dieters. The gel makes you feel full longer, helping you to stick to low-calorie meal plan. Chia seeds also help with hydration, as they soak up water when they form a gel -- making them helpful for endurance athletes.

Chia seeds do NOT contain any of those toxic cyanogenic compounds (linamarin, linustatin, and neolinustatin) which are found in flax seed.

And just to compare with some common foods:

Chia seeds contain 

  • 2 times the protein of any other seed or grain
  • 5 times the calcium of milk
  • 2 times the amount of potassium as bananas
  • 3 times more iron than spinach
  • and of course, copious amounts of omega-3 and omega-6
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» Niklas

How often do you poop?

2012-08-10 // 00:04:41

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