Today we will go over 2 yummy Chia Seeds and FlaxSeed smoothie recipes and show you the benefits of drinking Chia Seeds and Flax Seeds smoothie  .

Chia Seeds smoothie and FlaxSeeds smoothie are both very nutritious  and high in protein , omega-3 fats , fiber , minerals ( copper , iron , magnesium , calcium , Selenium , Potassium , phosphorous and zinc ) , and vitamins ( B1 (Thiamine) ,  B2 and B3 (niacin)  )  . Both also provide comparable benefits for digestion, blood sugar control, and heart health . So Either flax seeds or chia seeds would be a great addition to your smoothie .

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What Are The Benefits Of Chia Seeds And FlaxSeed Smoothie ?

Chia Seeds Smoothie Benefits :

  • High In Nutrients : Chia seeds are extremely nutrient-rich despite their little size.They are a great source of protein, fiber, omega-3 fatty acids, and numerous other micronutrients.

  • Packed With Antioxidants : Chia seeds contain a lot of antioxidants (chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol ) . These substances provide health advantages for people as well as helping to safeguard the delicate fats in the seed.

  • Could Help With Weight Loss : Chia seeds contain close to 10 grams of dietary fiber and about 5 grams Protein per 28 grams . Chia seeds are rich in fiber and protein, both of which have been found to help people lose weight.

  • It Help Regulate Blood Sugar : Chia seeds had soluble fiber and other components that may help with blood sugar management , according to animal studies (1) . The Fat and fiber in chia seed inhibit the conversion of carbohydrates to glucose, which results in steady energy instead of a spike and crash . But more human research is needed .

  • Can Improve Heart Health : Due to the soluble fiber ( that can aid in reducing both total and bad LDL cholesterol in your blood )  and ALA ( omega-3 fatty acid ) that chia seeds contain, they may lower the risk of developing heart disease.But more human research is required.

  • High In Bone Nutrients : 2 tablespoons of Chia seeds contain 20%  Daily Value of  phosphorus , 14% Daily Value (DV) of calcium and 23% DV of magnesium . Chia seeds are high in calcium, magnesium, phosphorus, and alpha-linolenic acid (ALA). These nutrients have all been linked to increased bone mineral density.

FlaxSeed Smoothie Benefits :

  • Rich In Nutrients : Flaxseed is high in protein, fiber, omega-3 fatty acids, thiamine, and copper.

  • Rich In Omega-3 Fatty Acids : Flaxseed is high in ALA, an omega-3 fatty acid that may have numerous heart-health benefits . Over 50% of the fat content in Flaxseed is from omega-3s (alpha-linolenic acid or ALA) .

  • High in fiber : About 2 grams of fiber approximately 5% and 8% of the daily required consumption for men and women, respectively, are found in just 1 tablespoon (7 grams) of ground flaxseed.  Flaxseed’s high fiber (soluble and insoluble) content may aid in promoting regular bowel movements and enhancing digestive health . Soluble fiber absorbs water in the intestines and slows down digestion, which may help control blood sugar levels and decrease cholesterol. Insoluble fiber, on the other hand, bulks up the stool and may help prevent constipation and encourage regular bowel movements.

  • Could Reduce Cholesterol Levels and Blood Pressure : The high fiber content of flaxseed may help reduce cholesterol levels and strengthen the heart . A 1-month trial in patients with peripheral artery disease found that consuming 4 tablespoons (30 grams) of milled flaxseed daily reduced LDL (bad) cholesterol levels by 15% . (2)

  • It Help Regulate Blood Sugar : Due to the soluble fiber found in flaxseed, it may reduce blood sugar. So if you have type 2 diabetes, it’s a good complement to your diet.

  • May Aid In Weight Management : Due to the soluble fiber , Flaxseed might make you feel fuller for longer, which could aid with weight control . (3)

  • Could help prevent cancer : Flaxseed contains lignans, which may help slow cancer growth. Some studies link this food to a lower risk of various cancers, but more research is needed.

Conclusion : 

Both chia and flax seeds are incredibly nourishing . Both provide comparable advantages for digestion, blood sugar control, and heart health.

However, flax seeds seem to have a minor advantage, particularly when it comes to lowering the risk of several cancers and reducing hunger and appetite. Additionally, they are frequently cheaper.

In the end, the differences between the two seeds are negligible. You should include either chia seeds or flax seeds in your smoothie .

How Do You Make Chia Seeds And FlaxSeed Smoothie ? (Recipes )

Chia Seeds Blueberries Smoothie Recipe  :

This Chia seed smoothie is delicious and healthy! Chia seeds make smoothies healthier, and help keep you full longer.

Ingredients : (1 Servings )

  • 1 tablespoon chia seeds
  • 1/2 cup Unsweetened almond milk
  • 1/2 cup Unsweetened coconut yogurt
  • 1/2 cup frozen blueberries
  • 1/2 cup frozen strawberries
  • 0.1 l Water

Nutritional values (per serving) :

  • Serving : 250ml
  • Calories : 178 ;
  • Protein 4.1g ;
  • Carbohydrates 30.1g ;
  • Dietary Fiber 11.3g ;
  • Total Sugars 15g ;
  • Total Fat 8.1g ;
  • Saturated Fat 2.2g  ;
  • cholesterol 0mg ;
  • Sodium 52mg .

Method : 

Blend all ingredients until smooth and enjoy! If the smoothie is too thick, add a little more liquid milk or water. Blend again until everything is well combined. Have a wonderful day and stay healthy!


Image by jcomp on Freepik

Peanut butter FlaxSeed Smoothie Recipe  :

Ingredients : (1 Servings )

  • 1 medium Banana,(cut into chunks and frozen )
  • 2/3 cup Unsweetened Almond Milk
  • 1 tablespoon Peanut butter
  • 1 tablespoon Flaxseeds
  • 1 teaspoon Maple Syrup
  • A couple of drops of Vanilla Extract

Nutritional values (per serving) :

  • Serving : 250ml
  • Calories : 211 ;
  • Protein 4g ;
  • Carbohydrates 35.1g ;
  • Total Fat 6.9g ;
  • Saturated Fat 0.6g  ;
  • Cholesterol 0mg;
  • Sodium 244mg ;
  • Calcium 278mg ;
  • Iron 3mg ;
  • Potassium 744mg .

Method : 

Blend all ingredients until smooth and enjoy! If the smoothie is too thick, add a little more liquid milk or water. Blend again until everything is well combined. Have a wonderful day and stay healthy!


Image by jcomp on Freepik

How Much Flaxseed And Chia Seeds Should I Put In My Smoothie ?

Use between 1 to 2 tablespoons of chia seeds or flaxseed per cup of smoothie for maximum nutrition and without negatively affecting taste or consistency.

Can You Put RAW Chia Seeds or Flaxseed In Smoothies ?

Yes . Chia seeds and Flaxseed can absolutely be used raw in smoothies. To get their nutrients, you don’t even need to ground them.

Credits section :

Featured image credit : Image by azerbaijan_stockers on Freepik

Disclaimer : This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. smoothiesjuice.com does not claim responsibility for this information.

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