🌱【奇亞籽Vs亞麻籽】超級食物大對決❗️便秘食邊款？點食先吸收到Omega-3？一文睇清營養真相！

Chia seeds and flax seeds both offer significant nutritional benefits, but differ in Omega-3 absorption and fiber content. While flax seeds contain 22% more ALA (6,000mg per 30g) than chia seeds, they must be ground to ensure absorption, whereas chia seeds' C18:34 fatty acid structure is more readily converted to DHA. For constipation, chia seeds are often preferred for acute cases due to their 5% water-soluble fiber forming a gel that expands 12 times to promote bowel movement. In contrast, flax seeds, with 40% water-soluble fiber, are more effective for soothing irritable bowel syndrome (IBS) and chronic diarrhea. Chia seeds are also notable as a "Mineral Overlord," providing six times the calcium of milk (179mg per 30g) and double the phosphorus of salmon. Flax seeds, however, offer 50% greater cost-effectiveness, and their lignan activity can be boosted by 300% through dry-frying.