Superfoods: chia seeds and flax seeds

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Louise Hay
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This article is dedicated to two different types of seeds: i flax seed (now known and widespread in the homes of those who are attentive to well-being) and Chia seeds (newcomers to the market but who deserve a respectable position) that can be defined due to their nutritional properties Superfoods


Chia seeds and flax seeds are small seeds from great nutritional properties: they are in fact a mine of fibers, minerals, essential fatty acids, enzymes, antioxidants and proteins.


They have an important nutritional value and have the characteristic of being able to be added to recipes without changing the flavor but providing significant benefits for well-being.
Let's see in detail the differences between these two types of seeds and how we can use them. 

 

Chia seeds

I semi di chia sono tra i nuovi arrivati sul mercato europeo e del paese ma in realtà il loro utilizzo risale ai tempi dei guerrieri Aztechi che li assumevano per aumentare le energie e la loro resistenza durante le battaglie.

Chia seeds have excellent nutritional properties: they are rich in fiber, antioxidants and proteins and contain omega 3 in abundance. We remember that the omega 3 they are essential fatty acids that our body is unable to produce on its own and must therefore be introduced with food.


In addition, chia seeds are also excellent source of calcium: these small seeds contain up to 3 times more calcium than milk. Their recruitment should therefore be particularly taken into consideration by the vegans and subjects at risk Osteoporosis.


They can be eaten raw in a dose of one or two tablespoons a day. In this way they can be added to salads but also to risotto, barley, legumes and cereals. Also excellent in fruit salad or yogurt: they do not alter the flavor but they add crunchiness to the dish. In winter they can be used in addition to soups, velvety and vegetable soups.

Let yourself soak at room temperature, they absorb liquid in quantities equal to 10 times their weight. This forms a gel, the chia seed gel, which can be used for different purposes. If left to soak in water and / or vegetable milk for at least 5-10 minutes, the gel obtained can replace eggs in the preparation of vegan dishes. If the soaking took place in water during the night, it is possible to drink the gel in the morning on an empty stomach to stimulate intestinal functions.

 


Flax seed

Flax seeds are derived from the flax plant and have been known and used for a long time. They are rich in alpha linolenic acid - an essential fatty acid of the omega 3 series with anti-inflammatory properties. They are an excellent source of fiber, potassium, magnesium and football.

To get the best out of these seeds and facilitate nutrient absorption it is recommended to grind them before ingesting them. They can be added to cereals, yogurt, salads and smoothies for an extra dose of vitamins and minerals in case of a deficiency or increased need. Flax seeds left to soak in water overnight also form a gel that is useful for intestinal function.


The advice is to try adding them to your diet and to help you, the next article will contain some practical suggestions ... for now, go ahead for your imagination and experimentation in the kitchen!

the next

Ambra Caramatti

 

 

 

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