Chia Seeds

“Despite their small size, chia seeds are full of important nutrients.

They are an excellent source of omega-3 fatty acids, rich in antioxidants, and they provide fiber, iron, and calcium.

Omega-3 fatty acids help raise HDL cholesterol, the “good” cholesterol that protects against heart attack and stroke.” https://www.medicalnewstoday.com/articles/291334

 

According to the United States Department of Agriculture (USDA) National Nutrient Database, a 28-gram, or one-ounce serving of chia seeds contains:

• 131 calories

• 8.4 grams of fat

• 13.07 grams of carbohydrate

• 11.2 grams of fiber

• 5.6 grams of protein

• No sugar

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Eating one ounce (about 2 tablespoons, or 28 grams) of chia seeds each day would provide:

• Only 9 grams of fat

• 138 calories

• 18 percent of daily calcium needs

• 27 percent of phosphorus

• 12 percent of your iron

• 23 percent of manganese

• 10 grams of fiber

• 5 grams of protein (a complete protein, containing all nine essential amino acids that cannot be made by the body.)

• 5 grams of omega-3's

• and smaller amounts of potassium, zinc, and copper.

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If you want to read the full articles:

https://www.webmd.com/food-recipes/features/why-are-chia-seeds-good-for-me#1

https://www.hsph.harvard.edu/nutritionsource/food-features/chia-seeds/

https://www.medicalnewstoday.com/articles/291334

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Flax Seed

For centuries, flax seeds have been prized for their health-protective properties.

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Flax seeds are emerging as a "superfood" as more scientific research points to their health benefits.

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If you are a vegetarian and you don't eat fish or vegan, flax seeds can be your best source of omega-3 fats.

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A typical serving size for ground flax seeds is 1 tablespoon (7 grams).

• Calories: 37

• Protein: 1.3 grams

• Carbs: 2 grams

• Fiber: 1.9 grams

• Total fat: 3 grams

• Saturated fat: 0.3 grams

• Monounsaturated fat: 0.5 grams

• Polyunsaturated fat: 2.0 grams   

• Omega-3 fatty acids: 1,597 mg (Flax seeds are a rich source of the omega-3 fatty acid ALA. Plant-based ALA fatty acids are proven to have heart health benefits and are linked to a lower risk of stroke)

• Vitamin B1: 8% of the RDI

• Vitamin B6: 2% of the RDI

• Folate: 2% of the RDI

• Calcium: 2% of the RDI

• Iron: 2% of the RDI

• Magnesium: 7% of the RDI

• Phosphorus: 4% of the RDI

• Potassium: 2% of the RDI

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Lignans are plant compounds that have antioxidant and estrogen properties, both of which can help lower the risk of cancer and improve health. Flax seeds contain up to 800 times more lignans than other plant food.

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(Until more is known, Thompson says, pregnant women and possibly breastfeeding mothers should not supplement their diets with ground flaxseed.)

https://www.webmd.com/diet/features/benefits-of-flaxseed#3

 

If you want to read the full articles:

https://www.healthline.com/nutrition/benefits-of-flaxseeds

https://www.webmd.com/diet/features/benefits-of-flaxseed#1

https://www.medicalnewstoday.com/articles/263405

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