亞麻籽和奇亞籽,誰(shuí)是你的最愛(ài)?

If you have been working on eating healthy superfoods, chances are you've been researching how to integrate seeds into your diet. Flaxseeds and chia seeds are two popular options that have been prevalent in smoothies, granola, and more. But is there a superior option health-wise, and what exactly are they?

如果你一直致力于吃健康的超級(jí)食物，那么你很可能已經(jīng)在研究如何將種子融入你的飲食中。亞麻籽和奇亞籽是兩種很受歡迎的選擇，它們?cè)谀涛?、格蘭諾拉麥片等食品中很常見(jiàn)。但是在健康方面有沒(méi)有更好的選擇呢? 他們到底是什么?

Chia seeds are small, round seeds originating from Mexico and South America with Aztec roots. They come in black and white varieties and have a mild flavor (via Bob's Red Mill). Flax are more of an oval shape resembling a pumpkin seed, have a nuttier taste, and also come in two color varieties, brown and golden. Historically, flaxseeds date back to as early as 3000 BC in Babylon or present day Middle East.

奇亞籽的種子小而圓，原產(chǎn)于墨西哥和南美洲，最早可追溯到阿茲特克。它們一般分為黑色和白色，口味溫和。亞麻籽更像是一個(gè)橢圓形的南瓜種子，有堅(jiān)果的味道，也有兩種顏色，棕色和金色。歷史上，亞麻籽最早可以追溯到公元前3000年的巴比倫，也就是今天的中東。

Chia seeds and flaxseed are very similar from a nutritional perspective. They are both high in fiber and protein, but they do have some differences. Flaxseeds are higher in omega-3s, manganese, copper, and potassium. In fact, flaxseeds are the number one plant-based food for omega-3 fatty acids, according to Bob's Red Mill.

奇亞籽和亞麻籽在營(yíng)養(yǎng)方面非常相似。它們都富含纖維和蛋白質(zhì)，但它們確實(shí)有一些不同。亞麻籽中omega-3、錳、銅和鉀的含量更高。事實(shí)上，根據(jù)Bob's Red Mill的說(shuō)法，亞麻籽是omega-3脂肪酸的首要植物性食物。

Chia seeds have a higher amount of fiber, calcium, phosphorus, and iron (via Healthline). Flaxseeds are higher in calories and fat, while chia seeds pack more carbohydrates. Both pack some antioxidants, with chia seeds having a well-rounded variety for anti-aging and disease prevention. Flaxseeds are a good source of lignans, also known as phytochemicals, which are helpful for menopause symptoms and skin appearance.

奇亞籽含有大量的纖維、鈣、磷和鐵。亞麻籽含有更高的卡路里和脂肪，而奇亞籽含有更多的碳水化合物。兩者都含有一些抗氧化劑，奇異籽品種齊全，具有抗衰老和預(yù)防疾病的功能。亞麻籽是木酚素的良好來(lái)源，也被稱為植物化學(xué)物質(zhì)，有助于更年期癥狀和皮膚外觀。

The seeds both share some of the same health benefits for improving digestion, reducing blood pressure, lowering the risk of heart disease via alpha-linolenic acid, lowering blood sugar, and possibly reducing cholesterol levels, according to Healthline.

據(jù)Healthline報(bào)道，這兩種種子在改善消化、降低血壓、通過(guò)α -亞麻酸降低心臟病風(fēng)險(xiǎn)、降低血糖以及可能降低膽固醇水平方面，都有一些相同的健康益處。

So which is best? It depends on your personal preference. The nutritional profiles are very similar, so it would be based on specific nutrients you are seeking, as well as taste. From a cost perspective, flaxseeds are typically cheaper than chia seeds, but chia seeds can have a longer shelf-life than flaxseeds (via Bob's Redmill).

那么哪一個(gè)是最好的呢?這取決于你的個(gè)人喜好。它們的營(yíng)養(yǎng)成分非常相似，所以如何選擇就基于你所尋找的特定營(yíng)養(yǎng)成分，以及味道。從成本角度來(lái)看，亞麻籽通常比奇亞籽便宜，但奇亞籽的保質(zhì)期比亞麻籽長(zhǎng)。

Whether you choose flaxseeds or chia seeds, either can be a positive and fun addition to your diet.

無(wú)論你選擇亞麻籽還是奇亞籽，它們都可以對(duì)你的飲食產(chǎn)生積極和有趣的影響。