Health Benefits of Flax Seeds, Chia Seeds and Hemp Seeds

The next big thing in nutrition might be these tiny seeds.

Health nuts are getting serious about seeds. The blogosphere is going crazy for chia seeds (yes, like the “pets”) and hemp seed sales grew 156 percent between 2008 and 2010. It’s no wonder: seeds deliver as much protein as nuts (and in some cases more) and all three of these seeds deliver heart-healthy alpha-linolenic acid (ALA), the plant-based omega-3 fat, also found in walnuts.

-Amy Levin-Epstein, “Super Seeds”
September/October 2011

Image zoom

Healthy Chia Seeds

Chia seeds may have celebrity status as the newest superfood fad, but they’ve been around for centuries (they were prized by the Aztecs). The seeds absorb liquid easily, gelling and making a creamy addition to oats and pancakes. That property also makes them easy on sensitive stomachs, says David C. Nieman, M.P.H., Dr.P.H., of Appalachian State University. “Some other seeds, like flax, are harder to digest because they have more lignan, a tough fiber,” says Nieman.

Nutritional boons of chia (per tbsp.): 2 g protein, 4 g fiber, 1.75 g omega-3s

Image zoom

Healthy Flax Seeds

Flax delivers more ALA?than any other plant food. Grind seeds in your (cleaned) coffee grinder or food processor before adding to baked goods or sprinkling over cereal (your body can’t digest the seeds whole). Or mix flaxseed oil into salad dressings or smoothies.

Nutritional boons of flax seeds (per tbsp.): 1 g protein, 2 g fiber, 2 g omega-3s.

Image zoom

Healthy Hemp Seeds

Hemp plants (aka Cannabis sativa) may be illegal to grow in the U.S. because of their association with the mood-altering cultivars of the plant, but eating hemp seeds is increasingly popular. As versatile as, and similar in taste to, sunflower seeds, hemp seeds can be eaten raw, toasted, sprinkled on yogurt or salads or ground into seed butter.

Nutritional boons of hemp seeds (per tbsp.): 4 g protein, 16% dv phosphorus, 16% dv magnesium, 1 g omega-3s.

Ask the Diet Doctor: Should I Eat Flaxseeds, Chia Seeds, and Hemp Seeds?

Q: First it was flaxseeds, then hemp seeds, now chia seeds are in everything. What are the benefits of these different seeds and how do I use them in my diet?

A: When I was a kid, wheat germ was the only “healthy” additive around, and we would sprinkle it on yogurt, but now flaxseeds, hemp seeds, and chia seed recipes are becoming increasingly popular, expanding this category of food. As there’s been a lot of “super seed” hype, you’ll find them in more and more packaged foods, but why should you bother eating them in the first place? Let’s take a look:

Flaxseeds: Two tablespoons of flaxseed meal contains 4 grams of fiber, 2.4 grams of the short-chain omega-3 alpha-linolenic acid (ALA), and 300 milligrams of a particular type of antioxidant called lignans. Both ALA and lignans are anti-inflammatory, and lignans may also help lower cholesterol levels. Flaxseeds should be eaten ground, otherwise they won’t be fully digested-and you won’t extract the nutrients.

Hemp Seeds: Of these three seeds, hemp contains the most well-rounded and balanced nutritional profile. Two tablespoons contains 6 grams of fat (including 882 milligrams of ALA), 2 grams of fiber, and 5 grams of protein. One unique characteristic of hemp seeds is that they contain all essential amino acids-something uncommon with plant protein sources-making them a great addition for people on a vegetarian or vegan diet.

Chia Seeds: While most associate them with the infomercials trying to convince you to buy green furry pets, chia seeds were originally eaten by the Mayan and Aztecs. One of the goals of the 2010 Dietary Guidelines for Americans was to have people choose foods that provide more dietary fiber. The typical American only eats 40 percent of their daily fiber goals (women should aim to consume 25 grams a day). Chia seeds can help you close this gap. With 5 grams of fiber per tablespoon, just adding two tablespoons of the seeds to your oatmeal or smoothie in the morning will double the fiber intake of the average American. Like flax and hemp seeds, chia seeds also contain the omega-3 fat ALA.

Flaxseed meal, hemp seeds, and chia seeds are very nutritious add-ons to any smoothie, yogurt, cottage cheese, oatmeal, or parfait. They can also be added to just about any baked good to increase the fiber and nutrient content. Here are some flax, hemp, and chia seed recipes to try:

Chocolate Peanut Butter Balls (contains flaxseeds)

Cinnamon Chia Seed Granola

Hemp Burgers

  • By Dr. Mike Roussell

If you care deeply about your health and want to try a new and delicious food that can help you drop a few pounds, you’re going to want to pick up a bag of hemp hearts. These are raw hemp seeds that have the hull or shell removed, leaving a small, soft and chewy, mild-tasting, nutty seed that’s easier to digest than hemp seeds. Here are three reasons these tiny gems are not only super nutritious but, as a bonus, can also help you reach your weight-loss goals.

Tiny Seeds, but Huge Protein!

A three-tablespoon serving of raw hemp hearts offers a whopping 10 grams of protein — and hemp seeds offer all nine essential amino acids, making it a complete protein that’s also rich in iron, magnesium, and zinc. Protein helps keep energy and blood-sugar levels stable, which helps prevent cravings for high-calorie treats. Since a couple hours between meals tends to be a common crash time, adding hemp hearts to your oatmeal or cereal for breakfast, sprinkling them on your lunchtime sandwich, or making this citrus hemp salad dressing can keep you energized until your next meal, which curbs mindless snacking.

Low in Carbs

If you’re trying to cut down on carbs, look to the incredible hemp heart. At only two grams of carbs per three-tablespoon serving and with an addictively chewy texture, they make a great alternative to oats for breakfast — try these hemp overnight oats. Or when noshing on toast or bananas, it’s good to know that hemp seed butter is also lower in carbs than both peanut butter and almond butter and lower in calories, too.

ADVERTISEMENT

Great Source of Healthy Fats

Although hemp seeds aren’t a great source of filling fiber, they are rich in omega-3 fatty acids, something your body needs that also contributes to that full feeling. If your hunger is satiated for longer, that equates to eating less, and boom — you lose weight! Throw them into your blender the next time you make a smoothie, or sprinkle them on your yogurt, on cooked whole grains, or even on top of dips like hummus.

Image Source: POPSUGAR Photography / Jenny Sugar

There are a lot of solutions out there when it comes to losing weight. There are weight loss plans that rely on meals, those that use exercise to burn the right amount of calories, and all kinds of fad diets that promise all sorts of things that you should take with a grain of salt.

But then there are some natural remedies out there that actually do help with weight loss. Hemp is one of those things. There are some pretty compelling reasons to use hemp for weight loss, and they are backed up by actual research. Let’s take a look at some of the things that you need to know when it comes to using hemp for weight loss.

What is Hemp?

So, what exactly is hemp? That’s the first thing that you need to understand when it comes to using the substance to lose weight. In layman’s terms, It’s basically the usable parts of the marijuana plant that do not give you high.

That’s because they contain such a negligible amount of THC that they do not provoke a psychological effect. However, many of the same health benefits that have been found with marijuana still hold true for the other parts of the plant. In states where marijuana is legal, either for medicinal or recreational use, people may have a choice whether they use marijuana with THC or not. However, even in states where marijuana is not yet legal, people still may be able to use hemp for the health benefits legally.

There are several different parts of the marijuana plant that can be cultivated for its health benefits that do not contain enough THC to make them illegal. The leaves are the only parts of the marijuana plant that people cultivate for the psychological effects. Hemp can be beneficial in lots of different ways, including weight loss, which is exactly what we will be discussing here.

How Does Hemp Help Weight Loss?

There are some pretty specific ways that hemp can help you with weight loss. Let’s take a look at hemp seeds in particular and why they are one of the best ways that you can use the hemp plant to get the medicinal benefits from it – as well as how it can help you lose weight.

Hemp Seeds

Hemp seeds are pretty amazing because they contain tons of nutrients and vitamins. Hemp seeds are not necessarily a great source for a filling meal, but they do have plenty of omega-3 fatty acids which help your body to feel full faster and that feeling of satiety to last longer.

You can use them in almost anything to. For example, you can add hemp seeds to a soup or stew, mix them in with your next smoothie or add them to any foods that you plan on eating for a meal. They may make a little bit of a difference to help you feel full faster, but there are other reasons why they promote weight loss.

Carb Content

The carbohydrate content of hemp seeds is one of the reasons why so many experts recommend them. In fact, you only have two grams of carbs with the three tablespoons serving. Since the seeds have a chewy texture and go well with just about anything, they are the perfect thing to add to your oatmeal for breakfast.

There are actually lots of recipes out there that will help you to incorporate hemp seeds into your diet more effectively. There is even hemp seed butter that is lower in carbs than peanut butter and almond butter. If you’re trying to cut down on carbs to lose weight, then hemp seeds might be the perfect solution.

Protein Content

The protein content is another reason that so many people are using hemp seeds as a dietary supplement. You may already know that the more protein you add to your diet the more satiated you will be and the longer you will stay full. That’s because protein takes longer to break down than other types of nutrients.

That’s why when you eat chicken, beef or fish, you stay full longer than if you were to eat carbohydrates or other types of food. In addition, hemp seeds offer nine essential amino acids to make it one of the most complete proteins out there, which is great for vegetarians and vegans looking to up their protein intake.

Hemp Oil

Another method of ingesting hemp is by using hemp oil. Hemp oil is also commonly called CBD oil. This oil is made through various methods, but it is sold fairly inexpensively online. Hemp oil can have nearly as many benefits as regular marijuana. Let’s take a look at some of those health benefits below.

Omega-3

Getting the omega-3 fatty acids that your body needs is important, and most people do not get enough omega-3 fatty acids. However, the American Heart Association recommends that foods that contain these fatty acids should be a big part of our diets.

Oily foods like salmon contain high levels of omega-3 fatty acids, but so does hemp oil. There hasn’t yet been a great deal of research done on hemp oil yet, but there have been studies on other substances containing the same omega-3 fatty acids.

GLA’s

You also need gamma-linolenic acid, otherwise known as GLA. In the same study mentioned above, GLA was shown to prevent weight gain. Another study was conducted by the University of California and subsequently published in the Journal of Nutrition in 2007. GLA was tested against other supplements and found that GLA was more effective at preventing weight gain.

Metabolism

Finally, metabolism can be a major factor in determining whether you can lose weight and how much weight you will lose. In the same 2007 issue of the Journal of Nutrition, fish oil and a high-fat diet significantly reduced weight gain compared to a high-fat diet without fish oil. In addition, research subjects also had increased metabolic activity in their intestines.

Even though the study was for fish oil, the same holds true for hemp oil which contains the same sort of nutrients in ingredients that make fish oil so healthy.

Things to Keep in Mind about Hemp Oil

There are also a few things that you need to keep in mind when it comes to using hemp oil. First of all, hemp oil is a little easier to use than other oils that contain omega-3 fatty acids because the taste is better. In addition, eating a lot of fish can increase the mercury content of your body and too much can lead to mercury poisoning. You also want to keep in mind that hemp oil has to be refrigerated between uses.

Pain Relief

Another way that hemp can help with weight loss is by offering pain relief. Many people have chronic pain, particularly those that are obese, and this can prevent them from getting the exercise that would allow them to shed pounds. Being overweight can have a major impact on your joints and cause inflammation and pain in those areas as well as back pain, swelling and a variety of other conditions that make it more difficult to exercise.

You may already know that in some states marijuana has been approved for the treatment of chronic pain, but what you may not know is that the non-psychoactive parts of the marijuana plant such as the hemp seeds in hemp oil made from the plant can contribute to a reduction in pain that can result in the ability to exercise more often and for longer periods of time.

Even people who engage in high impact sports and training like CrossFit, powerlifting and weight lifting use hemp to aid in their recovery. Since all these activities put tremendous strain on your muscles and ligaments, using hemp can help you recover faster so you can continue training (and losing weight).

It doesn’t actually take that much exercise to get the benefits of it. There have been some studies that show that just a few minutes of high-intensity exercise can have some of the same health benefits as going to the gym for 45 minutes several times a week. Hemp oil and hemp seeds can definitely help alleviate pain that is keeping you from exercising for short periods of time.

Top-Rated CBD Brands

Rank Brand Shipping More Info
1 Verma Farms Worldwide
2 Verified CBD Worldwide

The Bottom Line

The bottom line is that there are some pretty compelling reasons to use hemp for weight loss. There are a lot of supplements out there that promise weight loss, but very few of them are backed up by actual clinical research. Hemp is one of those substances that have been shown to have a significant impact on weight loss; plus it has a whole host of other benefits.

One of the things that make a unique is that it tackles weight loss in several different ways. For example, not only does it help raise your intestinal metabolism, but also helps you feel full for longer. These factors make it one of the best weight loss supplements available today.

We’ve weeded out a few of our faves:

1. It’s packed with protein

Have you considered reducing meat or already follow a Vegetarian or Vegan diet? Beat the naysayers to the punch when asked where you get your protein because hemp seeds supply a whopping 10g of protein per 2Tbsp serving (and all from a sustainable plant-based source.)
Protein is made up of amino acids and is essential for health. It’s necessary to make enzymes, hormones, bone, tissues, in fact, every cell in the body is made up of protein. Hemp is a ‘complete’ protein meaning it contains the full spectrum of amino acids (essential and non-essential). The body can make (some) amino acids, but those amino acids described as ‘essential’ must be consumed by diet – hemp supplies all 9 essential amino acids. While the hemp seed is 25% protein; hemp protein powder (the product leftover once extracting the oil and fibre) is over 50% protein gram for gram.

61 likes – View Post on Instagram We have a whole new range of delicious recipes you can checkout at www.hempfoods.com.au! This is one of them 💜 Breakfast vanilla and hemp parfait😍 Ingredients: – 3 tbs chia seeds – 1 cup milk of your choice – 1/4 tbs hemp protein – 1 tsp vanilla essence – 2 tbs maple syrup – 1 pinch cinnamon – 1 handful shredded coconut – 1 cup blueberries + a handful to serve – 1/2 lemon – 2 tbs yogurt of your choice Method: – In a bowl mix the hemp protein, milk, cinnamon, chia, 1/2 the maple and vanilla. – Stir until smooth then place the bowl in the fridge and stir every so often until the chia is ready. Leave overnight if desired. – Meanwhile, squeeze the lemon into a saucepan and add the berries along with the remaining maple syrup. Cook on a low heat until soft and leave to cool. Spoon the chia 1/3 of the way into a glass or jar. Add a layer of yogurt and blueberries then repeat. – Top with the remaining berries, seeds and coconut. #yum #hempseeds #recipe

2. It’s the good kind of fat

Hemp is an exceptionally rich source of essential fatty acids (EFA’s) – ‘essential’ meaning it’s critical for our health but cannot be manufactured by our bodies. These two EFA’s are linoleic acid (omega-6) and alpha-linolenic acid (omega-3), both of which are unsaturated. The omega-6 to omega-3 ratio in hempseed oil is 3:1, which is considered to be optimal for human health.
EFA’s are necessary for energy production, strengthening the immune system, improving brain function, regulating organs and glands, speeding recovery of healing, supporting child development and producing beautiful hair, skin, nails. Omega 3 and Omega 6 fats may reduce cholesterol, blood pressure, coronary heart disease and stroke.
In general, the ‘standard’ diet has deficiencies of EFA’s from a high intake of animal fats and poor intake of plant fats. Typically, this is caused by the consumption of processed foods and meats and not enough natural, whole, fresh, organic foods. Hemp is particularly popular among people who have trouble working Omega -3s into their diet. Hemp oil contains the highest source of these healthy fats and is a beneficial alternative to olive oil for a salad dressing.

83 likes – View Post on Instagram #HempFoodsAu #hemp #organic #nonallergenic #hemppowder #hempoil

2. It aids in weight loss

Hemp is a healthy balanced food that meets the body’s daily nutritional needs.
In addition, hemp is a sugar-free, gluten-free, low carbohydrate food with good gut-cleansing fibre. It has 15 times as much fat-fighting CLA (Conjugated Linoleic Acid) as fish oil. Fats in hemp seeds contribute to that full feeling and keep you satiated for longer periods of time.
Eating the right kinds of food is important for weight loss. Inflammation from highly processed foods can impact dieting efforts. Hemp seeds potential to fight inflammation, while providing complete protein, fats and fibre make it an ideal addition to a healthy diet.
Hemp flour is an ideal weight-loss companion – its loaded in soluble and insoluble fibre which aids with hunger control and plays an important role in binding to and eliminating toxins via fat loss and contributing to a healthy digestive tract.

96 likes – View Post on Instagram Hemp seed energy bites – high in Omega 3 and low in sugar! 👌 Ingredients: – 1 cup Gluten Free oat flour – ½ cup nut butter – ⅛ cup hemp seeds, divided – ¼ cup maple syrup – ⅛ cup Enjoy Life mini chocolate chips – 1 tsp vanilla extract – dash of sea salt Method: – To a medium bowl, add nut butter, maple syrup, oat flour, salt and vanilla extract. – Combine with a spoon until ingredients are fully combined. – Roll into golf sized balls. – Place hemp seeds on a plate & roll balls over to coat. – Place bites on a plate lined with parchment paper then add mini chips to each bite be pressing 3-4 chips firmly into each one. – Refrigerate 2-3 hours to harden before enjoying. Refrigerate up to a 1 week or freeze up to 1 month. By @skinnyfitalicious💚 #hemp #hempfoods #hempseeds #regram #yum

4. It’s free from allergens

Hemp can be eaten by virtually anyone. It is safe for children, adults, pregnant and breastfeeding women, infants, even animals. Additionally, those unable to tolerate nuts, gluten, lactose, and soy can safely consume hemp. There are no known allergies to hemp.
Today, food allergies are at an epidemic level. It’s important to consider the connection between the chemicals sprayed on our food, and their risk to our health. Purchasing organic or chemical free (when independently certified) is always your best choice.

Unlike its counterparts; corn, soy, cotton and wheat, hemp requires no herbicides or pesticides. RoundUp (a herbicide) is a recently-declared carcinogenic chemical glyphosate (along with inert ingredients that are also extremely dangerous), that may be sprayed on your food shortly before you eat it. These chemicals have the potential to induce mild to severe allergic reaction in the body.

69 likes – View Post on Instagram Warm chocolate oatmeal topped with Hemp seeds☺️ Thanks to @thecompassionfruit for sharing💚 #hemp #hempfoods #hempseeds #oatmeal #yum #healthy

5. It packs a punch

Big things really do come in small packages – the idiomatic expression holds much value with this small but mighty seed. The term ‘superfood’ refers to a nutritionally dense food supplying large amounts of vitamins, minerals, plus additional unique properties such as phytonutrients and antioxidants that help us fight diseases and live a longer, healthier life.
Some unique properties that makes hemp so incredibly ‘super’:
– GLA (Gamma Linolenic Acid) – a ‘wonder’ oil believed to be important for preventing inflammation and combat PMS, hemp is one of only five known sources
– Phytosterols – Cholesterol-fighting compounds
– Vitamin D3 – the only known plant food source of this bone-building sunshine vitamin
– Minerals including Calcium, Magnesium, Iron and Zinc.
– B Vitamins including Folate
– Two main proteins in hemp are Edestin and Albumin – the most easily digested protein of any kind and closely resemble the globulin in blood plasma, compatible with the digestive system. This may be a reason why there are no reported food allergies to hemp.

72 likes – View Post on Instagram Get your daily dose of hemp seeds in these high protein Almond Butter Cookies.. yum! 😍 Thanks @thehealthymaven Ingredients: – 3/4 cup smooth, unsweetened almond butter – 1/2 cup coconut palm sugar – 1 large egg – 1/3 cup of hemp seeds + more for sprinkling – Optional: 1 tsp vanilla extract, 1/3 cup dairy-free chocolate chips (I like enjoy life brand), 1/4 tsp sea salt Method: – Preheat oven to 350 degrees F. – In a large bowl combine almond butter, coconut palm sugar and egg. Stir in hemp seeds. – Add in vanilla, chocolate chips and sea salt if using. – Dough should come together as a sticky ball but will hold together. – Roll into 12 small balls and place on a parchment or silicone-lined baking sheet. – Score each cookie with a fork to flatten. Sprinkle with additional hemp seeds. – Bake for 12 minutes. – Remove from oven and let cool on tray for 10 minutes. DO NOT TOUCH as they will fall apart. – After 10 minutes, remove and let cool completely on a wire rack. – Store in an airtight container for several days on countertop. #hemp #hempseeds #cookies

Keen to start using hemp? Here’s some tips to get you started:

  • • Sprinkle hemp seeds atop morning muesli or porridge, into a smoothie, salad, yoghurt
  • • Eaten raw by the handful, or add into favourite trail mix for on-the-go snack
  • • Use hemp oil as a bread oil dip or salad dressing
  • • Mix hemp seeds into baked goods, biscuits, breads
  • • Blend hemp seeds with water to create hemp milk

Jessica Valiant is a Registered Holistic Nutritionist for Hemp Foods Australia.

Top 5 Health Benefits of Chia Seeds

Good things come in small packages – the same is true of chia seeds which are extremely miniscule yet are power packed with nutrients and minerals. Also known as salvia hispanica, chia seeds are native to Mexico, and belong to the mint family. They are believed to have been consumed by some of the ancient civilizations like the Mayans and the Aztecs. Chia seeds are grown primarily for their oil but gradually made way to the culinary world owing to their health benefiting properties. They are widely cultivated in parts of Mexico, Guatemala, Argentina, Bolivia, Nicaragua, Australia and Ecuador. Small oval shaped, they are soft seeds that are multicoloured – brown, black and white. One of the most interesting things about these wonderful seeds is their ability to soak up water. Chia seeds are hydrophilic, which means they can easily be mixed with water and can soak up to twelve times their weight!

NUTRITIONAL PROFILE

Just 100 grams of chia seeds can load you up with some of the most essential nutrients including iron, calcium, thiamin, manganese, magnesium, zinc, phosphorous, B vitamins, folate and riboflavin. According to medical experts, small quantities of chia seeds added in daily diet can help strengthen immunity, boost metabolism and can also ward off some rampant ailments. Just in case you need more convincing for buying a pack of these super seeds and including them in your diet, here are some proven benefits of chia seeds consumption.

Chia seeds are known for their health benefiting properties

1. Aids in digestion:

Chia seeds are enriched with fiber. Every 100 gram will give you close to 40g of dietary fiber. Fiber is an excellent agent for digestion and helps keep bowel-related ailments (like constipation) away. Fiber also helps in relieving from bowel inflammation, irritability and helps in regulating cholesterol levels as well.

2. Weight Loss:

Believe it or not, seeds are the new superfoods as not only are they rich in fiber but provide energy too. Just a handful of chia seeds when mixed with nuts and dry fruits or included in smoothies or shakes can help you keep full for longer. These can soak a lot of liquid and expand in the stomach, which helps in suppressing appetite, warding off untimely hunger pangs, preventing binge-eating, and thereby facilitating weight-loss. Every 100g of chia seeds has close to 480 calories and 30g of fat out of which polyunsaturated fats (good/essential fats including omega 3, 6) make up to 23g.

3. Omega 3 Dose:

Omega 3 is extremely important for our body’s functioning. Chia seeds are one of the highest sources of plant-based omega acid, also known as Alpha Linolenic Acid (AHA). These are a part of polyunsaturated fats which are the ‘good fats’ and extremely essential for the nervous functioning of our body.

4. Essential Minerals and Antioxidants:

Chia seeds are loaded with essential nutrients and are suitable to give your daily diet a power boost. They are full of antioxidants that are linked with acting against inflammation, growth of cancer cells, ageing and age-related cognitive decline. Just a couple of spoons of chia seeds can make for 30 percent of your daily manganese requirement and 18% of your daily calcium requirement.

Chia seeds are loaded with essential nutrients

5. Maintains Blood Sugar and Cholesterol:

Chia seeds are good for your overall digestive and metabolic health. Some of the most recent studies have linked chia seed consumption with healthyblood sugar levels, HDL (good cholesterol), cholesterol as well as reduced levels of triglycerides (blood fat) and LDL (bad cholesterol). These can safely be consumed by diabetics and can also aid in maintaining healthy heart and bones. For all those who are gluten-allergic, there is some good news – chia seeds are absolutely gluten free!

However, please note that those who suffer from certain nut or seed-based allergies may get allergic to chia seeds. Those on blood thinning or blood pressure medication should also get in touch with a medical professional before including chia seeds in their regular diet.

HOW TO ADD CHIA SEEDS IN YOUR DIET?

Chia seeds bear a distinct texture after getting soaked. They expand, become softer and carry a silky, velvety texture. Chia seeds can render a fresh dimension to your cooking. They are enjoyed best when added to smoothies, shakes or cold coffees. You can also sprinkle them atop salads, add them in dips and accompaniments, use them in making breads, muffins, granola bars; add them in cereals, trail mixes or simply eat them raw.

If you are on a weight loss diet have you ever wondered why your nutritionist suggests chia or sabja seeds? This article will help you get to know why they are recommended.
These seeds are great to keep you satiated. They exhibit several medicinal properties. As these seeds look alike, we think that they are the same. But both differ from each other. Chia seeds are oval in shape while Sabja seeds look like tiny grass rice.
On soaking in water, chia seeds take time to absorb the water while sabja seeds swell up in seconds after being mixed in the same. The chia seeds do not have any taste of their own and can easily be incorporated into any kind of dish, while sabja seeds have a mild flavor of basil and impart the same to drinks and desserts.
Both seeds offer certain nutritional benefits, but it’s a general thought that chia seeds are ‘better’ for you; as they contain antioxidants, fibre, calcium, protein, and many other key minerals. However, sabja seeds contain plenty of iron.
Health Benefits of Chia seeds and Sabja seeds.
Sabja seeds help in clearing arteries and thus lower the risk of heart attack and strokes. They can aid in digestion and act as a diuretic, regulating bowel movements. The seeds are also helpful in reducing body heat.
Consuming chia seeds can be a way to decrease higher triglyceride levels and to help promote heart health. They provide us with nutrients like calcium, potassium, magnesium, and phosphorus. Consuming these on a daily basis contributes to maintaining normal blood pressure and blood sugar levels.
Sabja seeds can be consumed only after soaking in water while Chia seeds can be consumed soaked or raw.
Both these seeds are beneficial for our body and can be consumed easily. They are highly nutritious and have huge benefits.

Buy best quality and 100% natural Chia seeds and Sabja seeds: www.organicgarden.co.in

You totally had a hemp necklace back in middle school. But these days, you’d probably rather eat hemp than wear it.

Yep, hemp is now a bonafide superfood: “Hemp is super-nutritious and although tiny, quite mighty,” says Amy Shapiro, R.D., founder of Real Nutrition.

To reap the benefits, Shapiro suggests adding one daily tablespoon of hempseed—also known as hemp hearts—to your diet in a variety of ways. Mix them into to your smoothie or bowl of oatmeal for breakfast. And at dinner or lunch, sprinkle them on top of your salad, grain bowl, or plate of pasta.

You can also try hemp milk—a non-dairy option made from blending hemp hearts with water. And there’s hemp oil, which Shapiro says may (bonus!) help prevent eczema flareups. Meanwhile, hemp butter—ground-up hemp hearts—makes a healthy peanut butter substitute.

Related Story

“There are really no negative side effects except if you take blood coagulants, you should increase your hemp intake slowly as it may cause bleeding risks,” says Shapiro.

And yes, hemp does come from the same family of plants as marijuana. But no, it won’t get you high—there’s a distinct difference between psychoactive and non-psychoactive forms of hemp, according to the journal Nutrition and Metabolism. In fact, hemp seeds contains less than 0.3 percent tetrahydrocannabinol (THC)—which is super minimal.

So no, the hemp seeds in your cereal won’t make you laugh at Pineapple Express, but they might help you enjoy a healthier life in the following ways.

1. Hemp seeds can help build muscle mass.

Skip the protein powders and add a dose of protein-rich hemp to your smoothie to change things up. Shapiro says that unlike most plant-based protein sources, hemp seeds contain all the essential amino acids, making it a complete protein. Three tablespoons provides 10 grams of protein—the same amount as a Go Macro protein bar or three ounces of cottage cheese.

2. They can boost energy.

Hemp seeds contain a small amount of complex carbohydrates (about a gram per tablespoon), which releases glucose slowly into the bloodstream, according to The American Heart Association, and prevents that dreaded energy spike and subsequent crash.

3. They may help you lose weight.

Weight loss occurs when you expend more calories than you take in, so hemp seeds won’t singlehandedly help you shed pounds. But they might help “if it replaces fattier and richer types of proteins in the diet,” such as red meat or whole-fat dairy, says Shapiro.

She adds that consuming it in other forms may also help with weight loss. For example, hemp milk has fewer carbohydrates and sugars than regular dairy milk, and hemp protein powder is a great addition to smoothies to help control appetite.

4. Hemp seeds may keep you from getting hangry.

According to Shapiro, hemp seeds are packed with fiber, which is great for keeping you nice and full for hours. So adding hemp powder, hearts, or milk to your a.m. meal may be the key to keeping that mid-morning hanger at bay. Just be sure to drink plenty of water to help keep that fiber from hanging out in your GI track.

Hemp Hearts Manitoba Harvest amazon.com $9.35 Hemp Seeds Navitas Organics amazon.com $9.80 Hemp Milk Pacific Foods amazon.com $11.06 Hemp Protein Nutiva amazon.com $11.69

5. They’ll help you sleep

Hemp is very high in magnesium, which is a mineral that naturally calms the body and relaxes muscles, says Shapiro. To promote good quality sleep, she recommends consuming a serving a few hours prior to bed.

6. They can help correct anemia.

Related Story

Anemia occurs when you don’t get enough iron, and the side effects are not pretty (think: lethargy, chest pain and dizziness, according to the National Heart, Lung and Blood Institute). Shapiro says that due to its high iron content, eating hemp seeds is a great way to counteract or prevent the condition.

7. Hemp seeds may protect your ticker.

Eating hemp seeds “helps prevent heart disease, keep arteries open and decrease blood pressure,” says Shapiro, thanks to an ample amount of omega-3 and omega-6 fatty acids. The seeds also contain high amounts of arginine, which turns into nitric oxide in the body—which is necessary for optimal heart health.

8. They might reduce PMS symptoms

Cramping and cravings and mood swings…ugh. The good news: All those essential fatty acids (EFA) in hemp seeds may help all your PMS woes. Research from the journal Reproductive Health found that women who consumed two grams of EFAs daily over a six month period experienced a reduction in pre-menstrual syndrome symptoms. FYI: You can get the same amount of EFAs in a single serving of hemp oil or hemp seeds.

Marissa Miller Marissa Miller has spent a decade editing and reporting on women’s health issues from an intersectional lens with a focus on peer-reviewed nutrition, fitness trends, mental health, skincare, reproductive rights and beyond.

What is the use of flax seeds? Does it contain protein? If so, how much quantity does it have?

Flaxseeds are also called linseeds. They are different names for the same seed. Flaxseeds are an excellent source of fibre, lignans, and of linoleic and alpha-linolenic acid (ALA)- two omega-3 fatty acids that are essential for human health. ALA is one of the two essential fatty acids that you have to obtain from the food you eat, as your body doesn’t produce them.

It also contains minerals like magnesium and phosphorus. The antioxidant lignan, which has both plant estrogen and antioxidant qualities. This seed contains upto 800 times more lignans than any other plant food.

How much protein do they contain?

Yes, flaxseeds contain 18 percent protein!

Flaxseeds are a great source of plant-based protein. And there’s growing interest in their health benefits. Flaxseed protein is rich in the amino acids a) Arginine, b) Aspartic Acid and c) Glutamic Acid. Flaxseeds, a good source of plant-based protein, can be an alternative protein source for people who do not eat meat. In addition, to being a rich source of some vitamins and minerals, flaxseed contains vitamin B1, vitamin B6, folate, calcium, iron, magnesium etc.

Consumption of flaxseed

There has been quite a debate on how should one consume flaxseeds. When not chewed properly, they can go undigested, flushed out of your system. Flaxseeds or flaxseed oil can be added to many common foods.

Some examples:

· Add to water and drink it as part of your daily fluid intake.

· Drizzling flaxseed oil as a dressing on salad.

· Mixing them into your favourite yogurt or smoothies.

· Sprinkle raw or ground flaxseeds on cereal or granola

· Bake them into cookies and bars.

Consume ground seeds rather than whole

· Opt for ground flaxseeds, as they are easier to digest.

· You won’t reap as many benefits from whole flaxseeds, as your intestines cannot break down the tough outer shell of the seeds.

· You can grind them and store in airtight container.

How much do you need?

· The health benefits noted in the studies above were observed with just 1 tablespoon (10 grams) of ground flaxseeds per day.

· However, it’s recommended to keep serving sizes to less than 5 tablespoons (50 grams) of flaxseeds per day.

Benefits

· Regulate blood sugar and lower cholesterol.

· Two types of dietary fibre- soluble and insoluble- resulting in more regular bowel movements

· In a small study of men, those given 30 gms of flaxseeds a day showed reduced levels of a prostate cancer.

· Women who eat flaxseeds have a lower risk of breast cancer, particularly in postmenopausal women

· Animal studies have shown that the ALA have prevented cholesterol from being deposited in the blood vessels of the heart, reduced inflammation in the arteries and reduced tumour growth.

· They also appear to have potential to prevent colon and skin cancers in laboratory and animal studies.

Side effects

It might also cause gastrointestinal (GI) side effects such as

Bloating

Gas

Abdominal pain

Constipation

Diarrhea

Stomach ache

Nausea

Storage: Advisable storage in a fridge.

So if the question of how much protein flaxseed contains, I would say do not consume flaxseed for protein only, but for its other benefits, as enumerated, thought the original question did not ask for it, but nevertheless I thought it may help other readers too.

Chia Seeds vs. Flaxseeds: The Superseed Throwdown

Don’t underestimate the nutritional value of seeds, especially flaxseeds and chia seeds. They’re nutritional powerhouses that nourish new plants, and allow them to continue their species. This makes these tiny, concentrated nutrition packages an excellent addition to a vegetarian diet.

Flaxseeds are better known than chia and have been studied longer. So which one is better? The only way to find out was to do a side–by–side comparison of their nutrition, protein, and fiber content, along with their calories, taste, and cooking versatility.

Chia vs. flaxseeds: Protein Content

One ounce of chia seeds contains 4.4 grams of vegetarian protein — this is almost as high as meat and higher than eggs.1 The same amount of flaxseeds has even more — 5.1 grams per ounce.

While flaxseeds have more protein than chia, there are some differences in the quality. Chia seeds are considered a complete protein because they contain all the essential amino acids, while flaxseeds do not. (Essential amino acids can’t be made from the body, so you have to get them from your diet.)

Chia vs. Flaxseeds: Omega-3 ALA Fatty Acid

Omega-3 EPA and DHA are essential for cardiovascular health; brain health and development; and good eyes and eyesight.

Chia seeds and flaxseeds are both rich in omega-3 ALA (alpha-linolenic acid). According to the U.S. Department of Agriculture, one ounce of flaxseeds has about 4.7 grams of ALA, and one ounce of chia seeds has about 5 grams.

The amount of omega-3 ALA is important for two reasons. ALA gets converted to omega-3 EPA and DHA, which you can’t get from plant sources. And, only a small percentage gets converted.

Chia vs. Flaxseeds: Antioxidants

Chia seeds are an excellent source of antioxidants. In fact, it’s their high antioxidant content that keeps the seeds fresh for a long time and prevents them from turning rancid. 2 Flaxseeds and flaxseed oil, on the other hand, lose their nutrients and go rancid relatively quickly when they’re not stored correctly, preferably in a dark, cool place, like the refrigerator or freezer.

Chia vs. Flaxseeds: Dietary Fiber

Chia seeds are higher in fiber with 10.6 grams vs. 7.6 grams in flaxseeds. Why is dietary fiber so important? Fiber is needed for bowel regularity, colon detoxification, and to eliminate toxins from your body.

More fiber can also mean more weight loss. Studies show that getting more fiber into your meal makes you feel more satisfied, and full longer.3

Chia vs. Flaxseeds: Nutrient Profile

Below is a detailed, nutritional comparison of chia seeds and flaxseeds. As you can see, the winner in the vitamin category is flaxseeds, with high amounts of folate and choline. In the mineral category, it’s a mixed bag, with chia seeds winning in calcium and phosphorus, and flaxseeds in magnesium and potassium.

Nutrient Comparison (per one ounce)

The information above is from Self NutritionData

Folate is not just for pregnant women. It’s considered an anti–aging nutrient as it’s one of the top ten to slow DNA and mitochondrial damage.4

More Chia Advantages:

  • Flaxseeds have a thick husk that cannot be digested, so they must be ground for your body to get those nutrients. Chia can be eaten whole or ground.
  • Chia has a neutral flavor. The ground seeds can be sprinkled onto salads and cereal, incorporated into flour for baking, and added to any beverage, without changing the original flavors. Flaxseeds have a more pronounced flavor, which limits it’s uses.
  • Flaxseeds contain cyanogenic glycosides, which release toxic, hydrogen cyanide when hydrated.5 A study conducted by the University of Toronto found that up to 50 g is safe.6 Chia, on the other hand, has no known toxins.
  • When left in water for 30 minutes, chia becomes a gel that can be used in place of oil and butter in cooking and baking.
  • Chia seeds are known for their energy giving properties. In fact, it’s a favorite of runners.

Conclusion

If you had to choose between the two, chia looks like the best choice. But, because flaxseeds have different nutritional benefits, it’s not a bad idea to add both for a healthy vegetarian diet.

1 Raymond A. Schep, Eat Right for Life: How Healthy foods can keep you living longer, stronger

2 Chia for Health – Dr. Weil http://www.drweil.com/drw/u/QAA365093/Chia-for-Health.html

3 Howarth NC, Saltzman E, Roberts SB, Dietary fiber and weight regulation, Howarth NC, Nutr Rev. 2001 May;59(5):129-39.

4 Angi-Aging Physicians Directory & Resource Guide 2002, American Academy of Anti-Aging Medicine

5 Chadha R, et al., Food Research Division, Bureau of Chemical Safety, Ottawa, Ontario, Canada

What’s New

  1. You’ve probably heard it a million times; you are what you eat. But what you may not know is the food you eat doesn’t just affect your physical body, it also affects your moods. This is because food a…

  2. In my last post, I wrote about the physiological reasons we have cravings for sugar, including the chemicals that are involved, and how emotional eating can cause food addictions. In today’s post, we…

  3. More than likely, you’re familiar with emotional eating – most of us are. You get this strong craving for comfort foods, especially sweets. And those cravings don’t relent until you give in and indulg…

Like this page?

Protein shakes are one of the cheapest and easiest ways to supplement your body with additional protein and other vital nutrients. I have lectured many different types of consumers – from those fighting disease or obesity to high school athletes wanting to gain weight – on the benefits of healthy shakes.

How else can you get a healthy dose of protein, with hundreds of options for healthy nutrients, that tastes great? Plus, you can keep your cost per shake in the $2 range. Try doing that with a healthy meal!

So dust off your blender and go to the market and pick up some frozen or fresh fruit, flaxseeds, almond or cashew milk, or the popular blend of almond/coconut milk, and let’s get started making a super healthy flaxseed antioxidant shake!

What is the big deal with flaxseeds? They are one of the most nutrient-packed foods you can consume. They have 70 times more lignans (polyphenols/antioxidants) than other food sources, which supports the fight against free radicals in your body. They are loaded with omega 3 healthy fats for your heart and dozens of other healthy functions in your body.

A one-ounce serving contains 8 grams of fiber, which is great news for your digestive system, heart, blood pressure, cholesterol, weight loss, and dozens of other health factors.

Don’t Miss: How Much Protein Do I need Daily?

A one-ounce serving also contains 6 grams of protein, thus boosting your shake’s protein value while supplying your body with a host of vital nutrients. Studies show that flaxseeds are great for your hair and skin health. Many consumers say their hair gets thicker.

With all these great benefits, why not add flaxseeds to your protein shakes? Not only are they beneficial in so many ways, but they bring a nice, nutty flavor to the shake as well. Here is a recipe for great shake. I prefer to use golden flaxseeds, which are found in any health food store (and perhaps your local market). Brown seeds are OK, too, and have the same benefits.

Max Muscle Flaxseed/Berry Antioxidant Shake

  • 2/3 to 1 scoop of MaxPro Elite Vanilla
  • 8-10 ounces of almond or coconut almond milk.
  • 2-3 Tbs of golden flaxseeds. Calorie counters can opt for the smaller amount.
  • 3/4 to 1 cup frozen berries: i.e. blueberries, strawberries, or a mix. If using fresh fruit, add more ice.
  • 2-3 drops of liquid Stevia to sweeten slightly (if preferred).
  • Ice to preference, depending on frozen berries or fresh fruit.
  • Blend for 30 to 60 seconds depending on the power and speed of your blender.

This recipe will make an awesome tasting shake that contains approximately 25 to 38 grams of protein, 30 to 35 grams of carbohydrates, and 8-12 grams of healthy fats from the flaxseeds only. Don’t forget those berries and flaxseeds are loaded with healthy antioxidants! Also adding half of a banana will add about 40-50 calories and make it very smooth.

So, be sure to add some flaxseeds to your next shake. Get started today by going to your local Max Muscle Nutrition store and getting the world’s best protein – MaxPro Elite – to add to your shakes. Our Certified Fitness Nutrition Coaches are standing by to help get you off to a great start.

By Joe Wells, Founder of Max Muscle Nutrition

Next Up: Hey Joe, Why is Fiber Important?

Chia or hemp seeds

Leave a Reply

Your email address will not be published. Required fields are marked *