How do I get more Flax and Chia into my diet?

Flax and Chia seeds are great in terms of Cardiovascular and Hormone Health!

From a health standpoint, the recommendation is 14-40 grams of Flax seed daily, which is equivalent to about 2 tablespoons. This contains about 75 calories, 5.9 grams of total fat and 3.8 grams of total dietary fiber. Flax seed is a good source of B vitamins (B1, B2, B3, B5, B6) and vitamins E, K, C. It also provides calcium, iron, magnesium, phosphorus and iron.

Flax seeds contain lignans which are antioxidant and estrogen properties, which can help reduce your risk of cancer- particularly estrogen sensitive cancers like breast and prostate. Flax is one of the best source of ALA (Alpha-linoleic Acid), which is an Omega 3 fatty acid. It helps reduce inflammation and promotes healthy digestion.

Flax can be used in salads, yogurt, baking, and as an egg substitute by  mixing with water.

When it come to Chia seeds the recommendation is 25 grams daily, which is about 2 tablespoons. This contains about 136 calories, 4.6 grams of protein, 8.6 grams of fat, 9.6 grams of fiber, and 11.8 grams of carbohydrates. Chia is a good source of Omega 3 fatty acids, Niacin, Thiamine, Iron, Selenium, Calcium, Manganese, Phosporous, Magnesium, and Copper.

Chia can be mixed with water to make an egg replacement. It can also be used as a thickener with dairy alternatives to make pudding.

Here are a few links to recipes to get you started:

Flax and Chia Crackers