Flax and Chia Seeds

Flax seed and chia seeds have been showing up in the news, on our grocery store shelves and in our everyday recipes. I’ve read enough to know that these are “good” for us, but I was unsure of why and how they work. So I did a little research, and that research showed a lot of information about the benefits and uses.

Flax seed has been used for thousands of years and has tons of benefits. It contains omega-3 fatty acids, which will help reduce heart disease, stroke and reduce inflammation associated with plaque build-up. It contains lignans, which reduce the risk of cancer and may improve blood sugar and, therefore, diabetes (more studies are needed to confirm this). Finally, flax contains fiber (www.WebMD.com). Flax can be purchased in seeds or oil.The seeds are best but need to be ground (you can buy them already ground or use a coffee grinder) in order to achieve maximum benefit. Flax seed has a nutty flavor and can easily be added to oatmeal, pancake mix, smoothies or yogurt.

Chia seeds are small and black and look a little like poppy seeds. They contain omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants and calcium. Chia seeds are supposed to expand in the stomach, helping you to feel full sooner, eat less and shed weight. However, there are not many studies published on this, and WebMD says not to expect a big weight loss based on chia seeds alone. What research has shown is that including chia seeds as part of a healthy diet may help improve cardiovascular risk factors by lowering cholesterol, triglycerides (sugars) and blood pressure (www.EatRight.org). Chia seeds have a mild, nutty flavor and are easy to add to other foods, most often cereals, baked goods, rice and yogurt. Added to liquids, they turn into a gel or pudding and can be eaten as a dessert.

When attempting to add these items to my family’s diet, I discovered my children didn’t notice the added flax seed, but they did notice the chia seed. However, both were eaten with no complaining when I added them to yogurt and oatmeal. This has been a cheap, easy way to add extra nutrients to my family’s diet. Because my children are so young, I am starting slow and using the seeds sparingly to make sure their little bodies are able to tolerate the additional fiber. So far, so good, and I am calling this a success!

Jessica Heine is a labor and delivery nurse. She lives in Olathe with her family.

As always, please consult your health care provider with any questions or concerns.