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3 Super Seeds: Psyllium, Chia and Flax Seeds

Updated on October 18, 2017
StephanieBCrosby profile image

Stephanie Bradberry is an herbalist, naturopath, and energy healer. Her business focuses on meeting your unique health and wellness needs.

Flax seeds, psyllium seed husks, and chia seeds
Flax seeds, psyllium seed husks, and chia seeds | Source

Three seeds top my list, and many others’, for their numerous benefits. Psyllium, chia and flax seeds are easy to add to your diet. And many people use them as a supplement in place of over-the-counter remedies. Just add these three super seeds to your diet to see amazing benefits. A little goes a long way with these little beauties.

Psyllium Seed Husks

Psyllium seed husks (Plantago ovata) are a good source of fiber. The added fiber and bulk in your gut helps with digestion. This in turn helps with intestinal issues like diarrhea and constipation. Psyllium seed husks are great for adding bulk to your intestinal tract. This makes you feel fuller while eating less. Therefore, people hail psyllium seed husks for aiding in weight loss. Other benefits of this seed include help with managing glucose levels and high cholesterol. So if you struggle with high blood sugar or cholesterol, try adding psyllium seed husks to help alleviate these conditions.

There are numerous nutritional benefits to eating psyllium seed husks. Per one ounce, there are:

  • 57 calories
  • 0.14g of fat
  • 0mg of cholesterol
  • 35mg of sodium
  • 21.91g of carbohydrates
  • 0g of sugar
  • 1.3g of protein
  • 8% calcium

Because psyllium seed husks are tasteless, they are easy to add to your diet. Try adding psyllium seed husks to hot cereal, juice blends and smoothies. Be sure to watch the amount you add. Psyllium seed husk, especially in powder form expands in size when added to liquid. If you are not used to working with psyllium seed husk powder, at a little at a time until you reach the desired consistency.

Chia Seeds

The popularity of chia seeds (Salvia hispanica) has been on the rise. Most people can only imagine chia in pet form (you know the seeds sprouting and covering a stone animal in “fur”). But these seeds that come in black and white varieties are much more than something you watch grow. Chia seeds are a great source of Omega-3 fatty acids and fiber. Like psyllium and flax seeds, chia seeds add bulk to the intestinal tract, making you feel fuller. And all this bulk helps to flush your system. All this action leads to a happier and healthier time in the restroom. Chia seeds are also a good source of antioxidants. So if you need to fight free radicals or just combat toxins that can overload our bodies every day, turn to chia seeds. Another added benefit is that chia seeds can help regulate blood sugar, just like psyllium seed husks.

There are numerous nutritional benefits to making chia seeds part of your diet. Per two tablespoons, there are:

  • 138 calories
  • 9g of fat
  • 0mg of cholesterol
  • 5mg of sodium
  • 12g of carbohydrates
  • 10g of fiber
  • 0g of sugar
  • 5g of protein
  • 17% calcium
  • 12% iron

Chia seeds are tasteless, just like psyllium seed husks. If chia seeds have not been left to expand enough, they will be a bit crunchy in the center. Chia seeds can be used as an egg substitute and are gluten free. They are a great addition to your diet because they contain a lot of minerals, like calcium and magnesium. People often make chia pudding and cookies with chia seeds because of its gelatin-like consistency when exposed to liquid. Like psyllium seed husk powder, chia seeds will expand many times its original size. Be careful not to overload your liquid with chia seeds. Otherwise, you will have a thick, gloopy mixture.

Flax Seeds

Flax seeds (Linum usitatissimum) are probably the most widely known and used, in general, of the three seeds listed here. They are yet another great source of Omega-3 fatty acids. But in addition, flax seeds contain lignans, which is a source of estrogen and antioxidants. Just like psyllium and chia seeds, flax seeds are a wonderful source of fiber. As we know, fiber helps to adds bulk to intestinal tract and flush our system. For these reasons, flax seeds are also seen as helping with weight loss and intestinal issues. As if that’s not enough, flax seeds have the potential to reduce the risk of cancer, strokes and heart disease. I personally use flax seeds from everything from food to hair care products.

There are numerous nutritional benefits to adding flax seeds to your diet. Per one tablespoon, there are:

  • 55 calories
  • 4.3g of fat
  • 0mg of cholesterol
  • 3mg of sodium
  • 3g of carbohydrates
  • 2.8g of fiber
  • 0.2g of sugar
  • 1.9g of protein
  • 2% calcium
  • 3% iron

Unlike psyllium and chia seeds, flax seeds do have a slightly nutty taste. People often toast flax seeds to bring out the flavor more. Flax seeds come in golden and dark brown varieties. Make sure you chew them well. You must break the seed coating to release all the nutrients. You can buy flax seeds already ground, but make sure it has not been sitting around too long and that is has been kept in a cool, and preferably dark, location. If your flax seeds smell a little fishy, then they are rancid.

Which Seed(s) Do You Eat?

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Things To Keep In Mind

As with any supplement, too much of a good thing could end up not being beneficial. If you are taking one of these seeds to help with constipation, then not drinking enough water could lead to more constipation. You always want a general ratio of one teaspoon of seeds to eight ounces of liquid.

Be sure to use all the seeds above with discretion. Contact your physician to see if there could be any complications based on your personal health.

This information is for educative and personal use only. It is not to be used in place of professional, medical advice. Please contact your primary physician before making major changes to your diet.

© 2017 Stephanie Bradberry


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    • StephanieBCrosby profile imageAUTHOR

      Stephanie Bradberry 

      2 years ago from New Jersey

      Hello Vashawn,

      Thanks so much for reading. I appreciate your feedback and encouragement. Please keep using all three seeds since you see the benefits!

    • profile image

      Vashawn love 

      2 years ago

      Great article. The information is priceless. Keep up the good work. I did you all three seeds in the past at different times and I've noticed there benefits. They truly are natural remedies

    • StephanieBCrosby profile imageAUTHOR

      Stephanie Bradberry 

      2 years ago from New Jersey

      Hi Ken,

      You can certainly sprout any of these seeds. I think the most popular for sprouting, out of the three listed here, is chia seeds. I agree that prices start to go up with the popularity of an item. As someone who works with these seeds and other natural items for my clients, I personally see this trend and it does impact how the reseller or purchaser has to then change their prices. But at least health is being promoted!

      Thanks for reading and commenting!

    • Ken Burgess profile image

      Ken Burgess 

      2 years ago from Florida

      I wonder, can these seeds be sprouted?

      As you said they are becoming more popular, and the prices are going up in reaction to that. Like raw pumpkin seeds (pepitas) which became popular, prices have more than doubled in a few short years.


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