If someone is on a weight loss journey, they should ensure to include healthy seeds in their diet. However, some may be confused about whether to consume flax seeds or chia seeds for weight loss. Chia seeds are small and oval-shaped, while flax seeds are flat and larger. Both are packed with nutrients like protein, calcium, and fiber, making them superfoods. According to Health Shots, one can identify which is better for weight loss through the following properties and reasons:
**Health Benefits of Flax Seeds**
1. **Anti-Inflammatory Effect**: Flax seeds contain omega-3 fatty acids. They help combat body inflammation and prevent oxidative stress. Nutritionist Ramya B. states that they aid in the prevention of various inflammatory diseases like rheumatoid arthritis.
2. **Gut Health**: Flax seeds help promote gut health as they are rich in dietary fiber. The fiber ferments in the large intestine and improves gut health by producing short-chain fatty acids.
3. **Anti-Diabetic Effect**: Ramya explains that flax seeds are filled with fiber and healthy fats, so regular consumption can lead to improved insulin sensitivity.
**Health Benefits of Chia Seeds**
1. **Reduced Risk of Heart Disease**: The presence of alpha-linolenic acid in chia seeds can enhance heart health by helping to reduce harmful LDL cholesterol levels.
2. **Skin and Dermal Health**: Ramya mentions that chia seed oil may help treat eczema. It reduces itching and heals while improving skin hydration.
3. **Antioxidant Effect**: Chia seeds contain antioxidants such as quercetin and kaempferol, which help reduce inflammation in the body and protect against free radicals.
4. **Improved Gut Health**: Chia seeds also enhance good gut bacteria and promote gut health. They prevent constipation as they are a good source of fiber.
**Reasons for Choosing Flax Seeds Over Chia Seeds**
Flax seeds are considered better for weight loss because they contain more soluble fiber. They help control appetite and provide a feeling of fullness for a longer time, thus assisting in weight loss. Since flax seeds have more soluble fiber, they form a gel-like consistency. It is recommended to consume two tablespoons of flax seeds daily for weight loss.
**Important Tips**
Both chia and flax seeds are nutrient-dense superfoods, although it's not advisable to eat them raw, as they contain hydrogen cyanide and lead, among other heavy metal deposits, which can be toxic. The best way to consume flax or chia seeds is to roast them, as heat destroys the cyanide and other toxic components.
Ground flax seeds can also be used to make a weight loss drink that helps maintain a feeling of fullness for a long time while improving digestion. This is prepared by mixing ground flax seeds with hot water. While flax seeds may help in weight loss, they should be part of a diet rich in nutritious foods, and regular exercise should also be maintained for effective weight loss.
