I have always loved to eat
nuts and seeds; they not only taste good, but are also nutritious. We used to
have walnut trees on our family farm and a hazelnut tree in our garden. Then we
had sunflowers in our garden and we enjoyed eating the seeds and shared them
with the birds. We also grew poppies, and I remember vividly the flowering
poppy field – it was a sight to behold.
They have a nutty and pleasant
taste, and the seeds are nutritious oilseeds also used as condiment in cooking.
From our walnut and poppy seeds we produced our own oils for cooking and salad
dressing. They were unrefined and the taste was just wonderful, something the
refined oils from today don’t have any more. During the war the government
collected the dry empty poppy seed pods and they were still able to extract
opium from them. Today you find a myriad of nuts and seeds readily available at
health food stores and supermarkets. A couple of them that come to mind are
chia and flax seeds. I came across an interesting article that explains the
difference between the two, so I decided to share it with you. - Werner
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We hear a lot about the
benefits of eating seeds. But when it comes to the goodness of chia seeds vs.
flax seeds, do you know the differences? I’m learning, and here’s what I’ve
discovered. What the Heck are Chia and Flax Seeds?
Chia Seeds
More than just a festive way to grow hair on a terracotta animal, chia is an annual herb cultivated for its seeds, which are very small, dark, and highly nutritious. Native to Mexico and South America, evidence shows that chia was grown as far back as Pre-Columbian times by the Aztecs. The chia plant can grow to almost 6 feet tall and presents purple or white flowers in clusters. And apparently, you can grow your own here in the U.S. (Farming challenge accepted!) If you dry the flowers, you can harvest the seeds inside. You can also use the leaves to steep a warm, relaxing tea.
More than just a festive way to grow hair on a terracotta animal, chia is an annual herb cultivated for its seeds, which are very small, dark, and highly nutritious. Native to Mexico and South America, evidence shows that chia was grown as far back as Pre-Columbian times by the Aztecs. The chia plant can grow to almost 6 feet tall and presents purple or white flowers in clusters. And apparently, you can grow your own here in the U.S. (Farming challenge accepted!) If you dry the flowers, you can harvest the seeds inside. You can also use the leaves to steep a warm, relaxing tea.
Flax Seeds
Larger than chia seeds, flax seeds come from a crop cultivated not only for food, but also for fibre. In fact, spun, dyed, knotted flax fibres have been dated as far back as 30,000 years ago! Flax was cultivated in ancient Egypt where its fibres entombed mummies and dressed Egyptian priests. And we use it today to make linen for our crispy sheets, tablecloths, and fashionable outfits. As it is with chia plants, you can apparently grow your own flax and harvest the seeds from its dried flowers. There are two basic varieties of flax seeds - brown and yellow or golden. You can eat both, but you’ll find the golden flax seeds to be the most common in markets. We also cultivate flax for its oil - known as both “flaxseed oil” and “linseed oil” - which is considered to be healthy, edible oil.
Larger than chia seeds, flax seeds come from a crop cultivated not only for food, but also for fibre. In fact, spun, dyed, knotted flax fibres have been dated as far back as 30,000 years ago! Flax was cultivated in ancient Egypt where its fibres entombed mummies and dressed Egyptian priests. And we use it today to make linen for our crispy sheets, tablecloths, and fashionable outfits. As it is with chia plants, you can apparently grow your own flax and harvest the seeds from its dried flowers. There are two basic varieties of flax seeds - brown and yellow or golden. You can eat both, but you’ll find the golden flax seeds to be the most common in markets. We also cultivate flax for its oil - known as both “flaxseed oil” and “linseed oil” - which is considered to be healthy, edible oil.
Chia Seeds vs. Flax Seeds: Why You Should Eat Them
Both
Chia and flax seeds are often
considered “superfoods,” because they are both very high in omega-3 fatty
acids, the “good” fats that come with a wealth of health benefits. They improve
heart health, regulate triglycerides, and may provide relief to those with
conditions including inflammatory diseases, rheumatoid arthritis, ADHD, and
Alzheimer’s disease.
Nutritionally, both are rock
stars — and they’re neck and neck when it comes to comparing health benefits. A
one-ounce serving (about 2 tablespoons) of each contains a healthy dose of the
recommended daily amount (RDA) of fiber, calcium, phosphorus, magnesium, and
the antioxidant selenium.Bottom line, both are
wholesome choices. They’re also easy to integrate into your diet. Keep reading
to learn more
.
.
Chia Seeds vs. Flax Seeds: How They Differ.
I found a helpful info graphic from Prevention Magazine which compares chia seeds vs. flax seeds across a number of nutritional categories. They’re really close! Here’s what I’ve learned (based on a 2-tablespoon serving): Flax seeds have a few more calories and a bit less fat than chia seeds. Protein content is close, but flax seeds have fewer carbs than chia seeds. Chia seeds have 25% more fibre and phosphorus and more than double the calcium of flax seeds. Flax seeds have 15% of the RDA of brain-boosting vitamin B1 versus 6% in chia seeds.
I found a helpful info graphic from Prevention Magazine which compares chia seeds vs. flax seeds across a number of nutritional categories. They’re really close! Here’s what I’ve learned (based on a 2-tablespoon serving): Flax seeds have a few more calories and a bit less fat than chia seeds. Protein content is close, but flax seeds have fewer carbs than chia seeds. Chia seeds have 25% more fibre and phosphorus and more than double the calcium of flax seeds. Flax seeds have 15% of the RDA of brain-boosting vitamin B1 versus 6% in chia seeds.
A few additional distinctions:
While chia seeds can be eaten whole with all the nutritional benefits intact, you must grind flax seeds to get all the good stuff held within. Chia seeds are virtually tasteless, while flax seeds boast a nutty flavour. When you mix chia seeds with liquids, they become gelatinous - which sounds unpleasant, but I promise you it’s not! Flax seeds don’t work the same way. In certain uses, that textural difference matters.
While chia seeds can be eaten whole with all the nutritional benefits intact, you must grind flax seeds to get all the good stuff held within. Chia seeds are virtually tasteless, while flax seeds boast a nutty flavour. When you mix chia seeds with liquids, they become gelatinous - which sounds unpleasant, but I promise you it’s not! Flax seeds don’t work the same way. In certain uses, that textural difference matters.
Oh, and on the Topic of Egg Substitutes…
Chia and flax seeds can both be used as egg substitutes for those on a vegan diet. Disclaimer: I’m not vegan and haven’t tried this technique yet, but many online resources and my vegan friends have used chia and flax seeds to replace eggs in a variety of recipes. I found an article from Better Nutrition which provides the following egg-substitute techniques: Chia seeds: Soak 1 tablespoon of chia seeds in 3 tablespoons of water for 5 minutes until the mixture has the texture of a raw egg.
Chia and flax seeds can both be used as egg substitutes for those on a vegan diet. Disclaimer: I’m not vegan and haven’t tried this technique yet, but many online resources and my vegan friends have used chia and flax seeds to replace eggs in a variety of recipes. I found an article from Better Nutrition which provides the following egg-substitute techniques: Chia seeds: Soak 1 tablespoon of chia seeds in 3 tablespoons of water for 5 minutes until the mixture has the texture of a raw egg.
Flax seeds: Mix 1 tablespoon of ground flax
seeds with 3 tablespoons of hot water and let stand for 5 minutes until it has
an egg-like consistency. Alternatively, blend whole flax seeds to a fine meal,
add warm water, and blend again.
5 Simple Ways to Work Them into Your Diet.
Here are just a few everyday
techniques you can use to up your intake of chia and flax seeds. Don’t forget
to grind the flax seeds for maximum health benefits!
1. Toss a spoonful of whole
chia or ground flax seeds into your morning smoothie or bowl of oatmeal.
2. Add them to your homemade
granola or granola bars. (Here’s the super simple, delicious, recipe I use.)
3. Add whole chia or ground
flax seeds to breads and muffins for texture and nutrition.
4. Make a chia seed pudding.
This can be as simple as soaking seeds in milk or nut milk for a couple of
hours or overnight. Add a drizzle of honey, and it makes a great breakfast. Or
chocolate it up for a tasty dessert.
5. Toast either seed over
medium-high heat until dark and toss on top of soups and salads for a nice
crunch and a boost of nutrition.
Bottom line: When it comes to
chia seeds vs. flax seeds, why limit yourself to just one? Both are nutritious,
delicious, easy-to-find, and waiting for you to give them a try. Source of this article.
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Here is more interesting reading about this subject.
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