There’s a long list of healthy seeds that we can mention such as flax seeds, hemp seeds, chia seeds, and many others, but since this article is more focused on chia seeds and salba seeds, these are the two which will be dealt with now. There are several health benefits of chia seeds out there that would give them the ability to smolder all the other seeds around them from the view and even the salba ones. But this should never happen, people should know all the different healthy seeds out there and change every now and then between them, for two important reasons; in order not to get bored from the things they are eating, as well as try different things and get different benefits for the body.
Salba Seeds vs. Chia Seeds
Flax seeds are very similar to chia seeds and will most probably send the same benefits to the body, but people always prefer to take the easiest roads and thus, choose chia seeds because they could consume them in different forms; their ground and whole, which is not preferred with flax seeds because when they are taken in their whole shapes, they will move directly through the digestive system without giving any benefits to the body.
Apart from the comparison done between flax seeds and chia seeds, there are different seeds and even grains, like quinoa, that could be also compared to chia. Salba is just among the list; salba is just like chia seed and it is even considered a type of chia, in that it comes from the salvia hispanica plant but is grown in the Amazon basin in Peru. Chia and salba are almost the same in the benefits that they carry as well as the things that they might be used in.
Away from the fact that they are almost the same and come from the same plant, there is one slight difference in their shapes; the chia plant is most famously known for being a black seed although it could be white as well, when it comes to the white color then it will most probably be salba. Although the two seeds carry the same nutrients, salba seeds carry more nutritional value than chia.
Mentioning the different health benefits of chia seeds, there are some important things to mention such as omega-3 fatty acids, fiber, as well as antioxidants. When these seeds are eaten, they form a gel inside the stomach with its liquids which in turn helps to slow down the carbohydrate absorption and the conversions of carbohydrates into sugars. Fiber is considered an ingredient that chia seed is rich in and fiber is the main player in making the person feel full for a longer period of time, while soothing heartburn and calming the stomach at the same time.
There are different health issues that chia seed helps in, such as fighting breast and cervical cancer; it helps in regulating blood sugar levels, important for the health of the heart, for the health of the skin, as well as being important for the overall health of the teeth. There are different nutrients and minerals found in chia seeds, such as manganese, magnesium, calcium, phosphorus, copper, iron, and zinc; it also carry digestible protein that helps in building muscles and other tissues.
Generally speaking, we could say that chia could stand on the top of the list when it comes to the natural superfoods that could serve the body to a great extent.
Compared to chia seeds, salba seeds are richer in omega-3 fatty acids than chia since one milligram delivers more than what the chia does; it is also considered a rich source of vegan essential fatty acids. In addition to omega-3, salba is also better and richer than chia seeds when it comes to protein. There are other nutrients found in salba seeds that place them among the list of the most important seeds out there; it is rich in both soluble and insoluble fiber, antioxidants, magnesium, calcium, iron, and folate. This seed helps in replenishing minerals used in muscles contractions and lost through the sweat.
Chia and Salba
Comparing those considered best seeds for your health; we have to mention things other than the differences found between the colors. One of the most important differences that might be found between chia and salba is in the way they are both grown and regulated; salba for example is nutritionally consistent due to the strictly controlled growing conditions in Peru, while chia seeds are grown wild throughout Mexico and Central and South America, which results in an inconsistent nutritional composition.
Another comparison related to the growing and regulating practices done with both seeds is that salba are usually grown in smaller quantities to produce the most nutrient dense seeds, while chia is usually grown in large volumes yielding a lower quality and less nutrient-dense product.
When it comes to the consumption of both seeds – the ways they are both used in – it is important to say that chia seeds could be used in their two forms or shapes; ground and whole. Grinding the chia seeds is an easy process that could only be achieved with using a coffee machine, and the powder outcome is sometimes used as an addition to the flour when it comes to the baking goodies. Like the chia seeds, salba could be also consumed in their whole form by adding it to yogurt, oatmeal, or smoothies; but it could also be consumed as oil in salads and sauces.
Health Benefits of Salba Seeds
As mentioned above, salba seeds come from the salvia hispanica, which is part of the mint family – just like chia. Being similar to chia seeds in so many different things, salba is still more nutritional than chia and could deliver extra benefits for the body. From these different famous benefits of salba, we have to mention:
- The Benefits Coming from Fiber and Fat
Salba is considered the richest source of dietary fiber out there, and that is in addition to the amount of fats that it carries. One ounce serving of salba will provide the body with 9.8 grams of fiber, which equals 40% of the recommended daily amount needed for the body of the woman and 26% for the man, and this was according to the Linus Pauling Institute. This fiber is important for regulating and controlling blood sugar levels and keeping the person feel satisfied after a meal.
Fiber plays an important role when it comes to chia seeds because they tend to give the person that feeling of being full for a longer period of time, and thus tends to eat less and lose more weight. When it comes to salba, fiber also promotes weight loss and is considered an important ingredient in the seeds diet, since it also regulates the bowel movement, improves nutrient absorption, and curb cravings.
Omega-3 fatty acids are important and both salba and chia are rich with it but with a greater amount in salba. One of these acids coming from omega-3 is the alpha linolenic acid (ALA) which is important when it comes to promoting the function of the brain, preventing the excess inflammation in the body, and fighting heart diseases.
- Benefits Coming from Vitamin E
Salba is also rich in vitamin E, and vitamin E carries its different benefits for the health of the body as well. From the different benefits that come from vitamin E, nourishing the immune system is just one of them, and that is in addition to ensuring that the body has the ability to fight any infection. The vitamin E found in salba seeds serve as an antioxidant which is important to prevent oxidative stress, a type of cellular damage associated with the aging process. According to the NYU Langone Medical Center, it was mentioned that one ounce of salba seeds can provide the body with 10 percent of the needed and recommended amount of vitamin E.
- Benefits Coming from Calcium
We all know that calcium is important for the health of the bones, and salba could serve in this benefit since it is also rich in calcium. But in addition to being important for the health of the bones or even for growing good and healthy teeth, calcium is important for other different reasons; for supporting muscle contraction, allowing for nerve communication, and helps in controlling the body’s hormone balance. On the long run, people will realize how much they are in need for calcium to fight the bone loss associated with aging. An ounce of salba will manage to give the body 18 percent of the calcium needed throughout the day, which is considered perfect enough to be added to your diet.
Why You Should Eat Salba?
Salba is one of the used seeds for healthy eating because of these different nutrients that we have mentioned which play their roles in the body. In addition to these things, there are several reasons to eat more salba and make them part of your diet. Salba seeds are important in dealing with constipation due to the fiber that they are rich with, it is also important in managing diabetes and preventing cardiovascular risk associated with diabetes, and it is important when it comes to reducing blood pressure.
It is always important to look at both, the benefits as well as the side effects, salba seeds might not be good for those who suffer from sesame or mustard seed allergies, but other than that, there are no other cases or health conditions that will contradict with eating salba seeds.
Salba is safe to be eaten – except for those dealing with some allergies – and they are also important because they carry different important benefits for the body and bring it to an overall satisfaction that is always needed. Salba and chia might be almost the same with little differences between them, but salba is still considered more nutritional.