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Do you want a quick and easy way to add extra iron, potassium, and calcium to your diet? Then using flax and chia seeds in smoothies is the perfect solution!
And you can get these vitamins and more without using a powder mix!
Adding chia or flax seeds in smoothies is a great way to add those extra nutrients. Chia seeds are rich in both Omega-3 and Omega-6 fatty acids.
Flax seeds are also high in fiber, Omega-3, and phytochemicals called lignans which can lower the risk of cancer and heart disease.
These seeds may add a little crunch to your smoothie but will not disturb the taste as they do not have a strong flavor. Chia seeds and flax seeds can also make your smoothie a lot thicker.
Benefits Of Using Flax Seeds In Smoothies
Although flaxseeds are small, they are jam-packed with nutrients. A tablespoon of ground flaxseed contains only 40 calories and three grams of fat.
The seeds also give a light nutty flavor that blends well with most fresh fruits and juices.
Whether you use whole or ground flaxseed, a tablespoon of flaxseed will contribute two to three grams of unsaturated fat to your smoothie. In addition, ground flaxseed is a fantastic source of protein since it has over one gram of protein per tablespoon.
One tablespoon of ground flaxseed provides a little potassium for developing strong muscles and a healthy heart. And these seeds add iron and zinc to strengthen your immune system.
How Much Flax Seed Should You Consume Daily?
According to nutritionist recommendations, you should consume 1-2 tablespoons of flaxseeds daily. One of the easiest ways to do that is to add flax seeds in smoothies. You can also add them to cereal, yogurt, and even lasagna!
Using Raw Chia Seeds In Smoothies
You can add raw, unground chia seeds in smoothies without any issue. However, it’s a good idea to add chia seeds to the blender after the rest of your ingredients. Otherwise, they may have time to expand in the liquid and become jelly-like.
If you prefer your smoothie on the thicker side, then by all means add them in first!
Health Benefits Of Adding Chia Seeds
An ancient superfood, chia seeds were a staple of the diets of the Aztecs and Mayans. This was due to their high nutritional content and medicinal benefits.
The Mayan term “chia” means “strong,” and the seeds were regarded as runner’s fuel for them. This seed of concentrated protein and its high fiber content aids in sustaining the body’s long-lasting satiety and energy.
Chia seeds are high in fiber, therefore aiding in the absorption of water. This causes the stomach to expand, consequently creating a feeling of fullness that lasts for hours.
Fiber also promotes regularity and efficiency in the digestive tract. The rich protein content in chia seeds also likely aids in appetite regulation.
An excessive intake of sweets and simple carbs can cause blood sugar levels to fluctuate. This results in cravings, diabetes, and obesity.
The combination of high protein and Omega-3 fatty acids in chia seeds can help improve metabolic health and prevent those blood sugar levels from fluctuating.
The slow-converting carbs in chia seeds provide the body with longer-lasting energy. They take a long time to digest, therefore slowing down the digestion process entirely and making nutrients available for a longer time.
In addition, chia seeds are a popular snack among endurance athletes, especially marathon runners, who want to perform better.
Chia and Flax Seed Recipes You Need To Try
Smoothies with berries and flax are nutty, creamy, and a delightful way to start the day. This smoothie recipe has lots of protein and fiber, thanks to the ground flax and heart-healthy almond butter.
Try this Superfood Smoothie- it is full of healthy ingredients including spinach, chia seeds, ground flax, tons of berries, and almond butter. This green smoothie’s purple hue is gorgeous! This recipe uses greens; however, you wouldn’t know it!
Drinking this flaxseed smoothie in the morning is a wonderful idea. It can be made with nearly any fruit on hand and is full of fiber and satisfying nutrients.
This banana smoothie is rich in almond butter, dates, chia seeds, and flax meal and is a fantastic morning energy booster!
A delicious smoothie with berries and bananas, making the flax and chia seeds barely noticeable! This nutritious smoothie is sweetened with honey and can be made with your choice of milk.