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Health Benefits of Chia, Flax, and Hemp Seeds
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Nava Atlas
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.%20Chia%20seeds%20are%20also%20a%20great%20source%20of%20fiber;%20they%20have%20both%20soluble%20and%20insoluble%20fibers.%20You%20can%20add%20these%20seeds%20to%20pretty%20much%20anything.%20Try%20using%20them%20in%20oatmeal%20or%20smoothies.%20A%20typical%20amount%20is%202%20tablespoons%20a%20day.%3C/p%3E%3Cp%3EWhen%20immersed%20in%20liquid,%20chia%20seeds%20form%20a%20gel,%20and%20make%20a%20great%20egg%20substitute.%20To%20replace%20one%20egg,%20combine%201%20tablespoon%20chia%20seeds%20with%203%20tablespoons%20water.%20Stir%20together%20and%20let%20stand%20for%2015%20to%2030%20minutes,%20or%20until%20thick%20and%20gelatinous.%3C/p%3E%3Cp%3EChia%20seeds%20are%20amazingly%20sturdy%20and%20rarely%20get%20rancid,%20even%20if%20kept%20at%20room%20temperature%20for%20months%20at%20a%20time.%20Still,%20it%20doesn%E2%80%99t%20hurt%20to%20keep%20them%20in%20a%20tightly%20lidded%20container%20or%20jar%20in%20the%20refrigerator.%20For%20lots%20more%20information%20on%20chia%20seeds,%20how%20to%20use%20them,%20and%20their%20benefits,%20go%20to%20Chia%20FAQ.%3C/p%3E%3Cp%3EA%20few%20recipes%20using%20chia%20seeds%20on%20VegKitchen:%3C/p%3E%3Cp%3EFlax%20Seeds%3C/p%3E%3Cp%3EThese%20days,%20flax%20seeds%20can%20be%20found%20in%20a%20wide%20variety%20of%20foods.%20Something%20often%20overlooked%20is%20%20that%20whole%20flax%20seeds%20don%E2%80%99t%20break%20down%20when%20eaten,%20they%20go%20right%20through%20the%20digestive%20tract%20without%20bestowing%20any%20of%20their%20many%20benefits.%20Make%20sure%20you%20grind%20the%20seeds%20yourself%20(coffee%20grinders%20work%20well),%20or%20use%20pre-ground%20flax%20seeds%20to%20get%20the%20most%20value.%3C/p%3E%3Cp%3EFlaxseeds%20contains%20lignans,%20which%20are%20chemical%20compounds%20that%20carry%20antioxidants%20and%20enzymes%20that%20have%20many%20benefits.%20Flax%20is%20also%20a%20good%20source%20of%20a%20type%20of%20soluble%20fiber%20that%20helps%20maintain%20ideal%20cholesterol%20levels.%20It%20provides%20Omega-6%20fatty%20acids%20and%20many%20essential%20minerals.%3C/p%3E%3Cp%3EGround%20flaxseeds%20can%20be%20added%20to%20oatmeal,%20baked%20goods,%20smoothies,%20cereal,%20and%20more.%20Like%20chia%20seeds,%20when%20immersed%20in%20liquid,%20ground%20flax%20seeds%20form%20a%20gel,%20and%20make%20a%20great%20egg%20substitute.%20To%20replace%20one%20egg,%20combine%201%20tablespoon%20ground%20flax%20seeds%20with%203%20tablespoons%20water.%20Stir%20together%20and%20let%20stand%20for%2015%20to%2030%20minutes,%20or%20until%20thick%20and%20gelatinous.%3C/p%3E%3Cp%3EUntil%20recently,%20it%20has%20been%20necessary%20to%20buy%20whole%20flaxseeds%20and%20grind%20them%20in%20a%20spice%20or%20coffee%20grinder%20to%20get%20their%20full%20benefits.%20Now,%20pre-ground%20flaxseeds%20are%20available,%20making%20them%20handy%20to%20use%20without%20extra%20preparations.%20Both%20flaxseeds%20and%20flax%20oil%20are%20highly%20perishable,%20so%20keep%20them%20refrigerated.%20Another%20way%20to%20reap%20flaxseeds%E2%80%99%20fatty%20acid%20benefits%20is%20by%20using%20the%20oil%20in%20salads%20or%20dressings%20(direct%20exposure%20to%20heat%20damages%20the%20nutrients).%3C/p%3E%3Cp%3ETip:%20Keep%20your%20ground%20flax%20in%20the%20freezer%20so%20it%20keeps%20longer%20and%20retain%20nutrients.%20If%20you%20have%20whole%20flax,%20just%20keep%20in%20a%20sealable%20bag%20or%20mason%20jar%20in%20the%20refrigerator,%20as%20they%20are%20highly%20perishable.%3C/p%3E%3Cp%3EA%20few%20recipes%20using%20flaxseeds:%3C/p%3E%3Cp%3EHemp%20Seeds%3C/p%3E%3Cp%3EHemp%20seeds%20are%20a%20great%20addition%20to%20vegan%20and%20vegetarian%20diets,%20as%20they%E2%80%99re%20packed%20with%20easily%20digestible%20proteins%20and%20contain%20all%2010%20essential%20amino%20acids,%20putting%20them%20among%20the%20rare%20plant-based%20foods%20that%20provide%20complete%20protein.%20These%20seeds%20are%20abundant%20in%20omega-3%20fatty%20acids,%20as%20well%20as%20a%20specific%20omega-6%20fatty%20acid%20(GLA)%20not%20found%20in%20any%20other%20food;%20hemp%20oil%20contains%20even%20more%20GLA.%3C/p%3E%3Cp%3EHemp%20seeds%20are%20high%20in%20fiber%20and%20are%20rich%20in%20minerals%20including%20magnesium,%20iron,%20zinc,%20and%20potassium.%20Hemp%20seeds%20are%20very%20rarely%20allergens,%20unlike%20many%20other%20nuts%20and%20seeds.%20And%20unlike%20flaxseeds,%20you%20need%20not%20grind%20them%20to%20reap%20their%20benefits.%20While%20chia%20and%20flaxseeds%20have%20the%20edge%20in%20terms%20of%20soluble%20fiber,%20hemp%20is%20higher%20than%20the%20other%20two%20seeds%20in%20protein.%20Hemp%20seeds%20aren%E2%80%99t%20as%20rich%20in%20Omega%203%20fatty%20acids%20as%20chia%20or%20flax,%20but%20much%20higher%20in%20Omega%206s,%20which%20is%20not%20necessarily%20a%20benefit,%20as%20the%20western%20diet%20is%20already%20overabundant%20in%20the%20latter.%3C/p%3E%3Cp%3EHemp%20seeds%20have%20a%20very%20mild,%20nutty%20flavor.%20%20As%20with%20the%20other%20seeds,%20they%E2%80%99re%20good%20in%20hot%20or%20cold%20cereals,%20smoothi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