WHICH IS BEST FOR YOUR SKIN?
PROTEIN
Chia - One ounce of chia seeds contain 4.4 grams of vegetarian protein – this is almost as high as meat, and higher than eggs! Chia seeds are complete protein – which is extremely rare for plant based foods.
Flax – The same amount of flaxseeds have even more protein – 5.1 grams per ounce. Flaxseed proteins are not complete. Combining with another plant based protein would be necessary to get a complete protein.
OMEGA 3
Chia – One ounce of chia seeds has around 5 grams
Flax – One ounce of flaxseed has about 4.7grams
DIETARY FIBER
Chia – One ounce of chia seeds contain approx 10.6grams
Flax – One ounce of flaxseed contains around 7.6 grams
Things are not all down for Flaxseed though... in the vitamin department – flaxseed really takes over! See the chart below:
FLAXSEED V CHIA
FLAXSEED
|
CHIA
|
|
CALORIES
|
150
|
137
|
FIBRE
|
7.6
|
10.6
|
VITAMINS
|
N/A
|
|
C
|
0.2
|
N/A
|
E
|
0.1 mg
|
N/A
|
K
|
1.2 mcg
|
N/A
|
THIAMIN
|
0.5 mg
|
N/A
|
NIACIN
|
0.9 mg
|
N/A
|
B6
|
0.1 mg
|
N/A
|
FOLATE
|
24.4
mcg
|
N/A
|
CHOLINE
|
22.0 mg
|
N/A
|
PANTOTHENIC
ACID
|
0.3 mg
|
N/A
|
BETAINE
|
0.9 mg
|
N/A
|
MINERALS
|
||
CALCIUM
|
71.4 mg
|
177 mg
|
IRON
|
1.6 mg
|
n/a
|
MAGNESIUM
|
110 mg
|
n/a
|
PHOSPHORUS
|
180 mg
|
265 mg
|
POTASSIUM
|
228 mg
|
44.8 mg
|
SODIUM
|
8.4 mg
|
5.3 mg
|
ZINC
|
1.2 mg
|
1.0 mg
|
COPPER
|
0.3 mg
|
0.1 mg
|
MANGANESE
|
0.7 mg
|
0.6 mg
|
SELENIUM
|
7.1 mcg
|
n/a
|
CONCLUSION:
Both flaxseed and chia seed have AMAZING health benefits! If possible, both should be included in the diet to get maximum benefit. I recommend most clients who are interested in great skin health to have 1 - 2 teaspoons of flax/chia oil per day.
To gain the dietary fibre benefits – ground flaxseed and whole chia seeds can be included in cereal, smoothies and salads.
For people with dry/dehydrated skin - they will generally notice a great improvement at around one month after beginning to take the oil as a supplement. Once the difference is noticed, you will not know how you lived without it!
For more advice, see your skin specialist.
Paula
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