The typical serving of each is the same—about 25 grams or 2 tablespoons, two times a day. Ground chia seeds or ground flaxseeds are commonly sprinkled over oatmeal or pudding, blended into shakes and smoothies, or mixed into other dishes.
5 grams of water-soaked chia seeds can be consumed regularly. Since flax seeds are nutty and chewy, you can dry roast them separately and consume up to 5 grams of them per day. A total of 20 to 25 grams of all seeds can be consumed per day.”
You can eat chia and flax together, as they both provide a wide array of nutrients including fiber, plant protein and omega-3 fatty acids. Adding flaxseeds to chia adds the benefits of lignans, which chia seeds do not have.
Depending on the recipe, you'll need to replace the flax with between one-half and two-thirds the amount of ground chia. It might take a few tries adjusting the amount of chia to get the texture you want.
These tiny seeds can provide fiber that helps lower cholesterol, boost your heart health and reduce your risk of developing chronic disease. That said, because chia seeds are packed with fiber and are calorie dense, stick with no more than 2 tablespoons per day.
The rule of thumb is: 15 grams of chia seeds per day are fine and healthy. It should not be more than this, otherwise the unpleasant side effects of chia seeds can occur. With this balanced amount of chia seeds, the gastrointestinal tract is not overburdened, but supported.
While there are no specific recommendations for flaxseed intake, 1-2 tablespoons a day is considered a healthy amount. One tablespoon of ground flaxseed contains 37 calories, 2 grams of polyunsaturated fat (includes the omega-3 fatty acids), 0.5 gram of monounsaturated fat and 2 grams of dietary fiber.
You can consume flax seeds both in the morning and at night. However, some of their benefits might be more effective at different times. For example, consuming them in the morning is a good idea since it's high in fibre and protein. It will also boost your metabolism quite well that way.
Sprinkle some into breakfast cereal, salads, soups, shakes, or stews. Overnight Oats – a simple and nutritious breakfast, Overnight oats can be made the night before. Add 1 tablespoon of flax and 1 tablespoon of chia seeds and flax seeds to 1/3 cup of oats.
Freshly ground flax seeds or flax seed powder mixed with water is a tasty and healthy recipe that works well with an empty stomach. Thus, you should drink it in the morning.
There are no hard-and-fast guidelines on how many chia seeds you should eat daily. But some doctors and institutions offer reasonable recommendations, such as Columbia University, which suggests eating 20 g (or a bit under 2 tbsp) of chia twice per day.
Soak the seeds in almond milk or water (1/4 cup seeds to 1 cup liquid) until they take on a chewy texture reminiscent of tapioca pudding, about 20 minutes. Soaked chia seeds can be refrigerated for up to 5 days, so you can make a big batch at the start of the week.
You can further improve digestion by soaking ground flax seeds in water for a few hours before consumption. Soaking the flax seeds breaks down gluten and makes the proteins in the seeds easier to digest. Soaking also activates enzymes in the seeds, which can help increase the absorption of vitamins and minerals.
Soaking flax seeds overnight starts the germination process, which activates enzymes that also make the seeds easier to digest.
1 tsp of flaxseeds can improve your overall health. Soak these seeds in water at night and have them in the morning. These seeds are rich in fiber, iron, and protein that are great for weight loss. Having these seeds everyday helps you strengthen your immunity.
Preliminary studies show that it may help fight heart disease, diabetes and breast cancer. Some call it one of the most powerful plant foods on the planet. There's some evidence it may help reduce your risk of heart disease, cancer, stroke, and diabetes.
Flaxseed is commonly used to improve digestive health or relieve constipation. Flaxseed may also help lower total blood cholesterol and low-density lipoprotein (LDL, or "bad") cholesterol levels, which may help reduce the risk of heart disease.
Chia seeds can absorb up to 10X their weight in water, and so it is not recommended to eat a large quantity of them dry. Eating a tablespoon or more of chia seeds dry from a spoon can cause them to swell in your esophagus, which may cause a blockage.
Excessive consumption can lead to bloating, abdominal pain and constipation. You should therefore make sure that you do not eat the seeds dry. Otherwise they swell up in the stomach and can cause problems. If you are allergic, you may experience side effects from eating too many chia seeds.
Chia seeds may provide several benefits as part of a healthy diet. There is no RDA for chia seeds. Still, they can be safely eaten in amounts of 50 grams daily, which is about five tablespoons.