They Say Chia Seeds Are Better Than Flax, But Here’s The Truth

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I like comparing different kinds of foods to each other. Not only do you learn something new every time, it also makes your food choices substantially healthier in the long run!

Today, let’s talk about a great addition to your wellness routine: seeds. We’re focusing on two of the most popular ones—flax seeds and chia seeds. We’ll look at their similarities, differences, and key benefits. By the end, you might want both in your kitchen.

A Quick Overview

Both chia and flax seeds are loaded with nutrients. They offer plenty of fiber, protein, and healthy fats, but they aren’t exactly the same. Chia seeds are small and round. You’ll find black and white varieties. Black chia seeds pack a bit more protein, while white ones have slightly more fat. Chia seeds taste mild and earthy and were a staple for the Aztecs!

Flax seeds, usually from the Middle East, are often ground and have a nutty flavor. Whole flax seeds are shiny and brown.

Chia Seeds Nutrition

Chia seeds may be small, but they pack a nutritional punch. In just two tablespoons, you get:

• Calories: 138
• Protein: 4.7 grams
• Fat: 8.7 grams
• ALA (alpha-linolenic acid): 5 grams
• Carbs: 11.9 grams
• Fiber: 9.8 grams

They also provide essential minerals and vitamins:

• Calcium: 14% of the Daily Value (DV)
• Iron: 12% of the DV
• Magnesium: 23% of the DV
• Phosphorus: 20% of the DV
• Zinc: 12% of the DV
• Vitamin B1 (Thiamine): 15% of the DV
• Vitamin B3 (Niacin): 16% of the DV

With this rich nutrient content, chia seeds are a great addition to your diet.

Health Benefits of Chia Seeds

Chia seeds pack a punch when it comes to antioxidants. They keep their own fats fresh and have protective effects on your heart and liver, among other organs.

If you have diabetes or problems with hormones like PCOS, chia seeds might help you. That’s because they can help balance blood sugar. A diet rich in fiber from foods like chia seeds may reduce insulin resistance and help manage your blood sugar levels.

For those trying to lose weight, chia seeds could be useful. On their own, they won’t make the pounds drop off, but they can be a great part of a balanced diet.

Your bone health also gets a boost from chia seeds. They contain magnesium and phosphorus, which are important for bones. Plus, just one ounce gives you 18% of your daily calcium needs.

Chia seeds can improve digestion by cleansing your gut. They form a gel when mixed with liquid, which can help remove toxins. Please note, if you have conditions like IBS or Crohn’s, check with your doctor first. Eating too many chia seeds can sometimes cause digestive issues like constipation, diarrhea, bloating, and gas.

How to Eat Chia Seeds

Add soaked chia seeds to your smoothies, overnight oats, cereal, or yogurt bowls. Mixing them in these foods lets the seeds become gelatinous, unlocking their best nutritional benefits. Chia pudding is also a popular choice. If you prefer, sprinkle them on your salads, toasts, or power bowls. Try soaking them first for the most health benefits.

Flax Seeds Nutrition

Flax seeds pack a lot of nutrition. In just two tablespoons, you get 74 calories along with:

• Carbs: 4 grams
• Fat: 6 grams
• Fiber: 2 grams
• Protein: 2.6 grams
• Thiamine: 20% of the Daily Value (DV)
• Copper: 18% of the DV
• Manganese: 16% of the DV
• Magnesium: 14% of the DV
• Phosphorus: 8% of the DV
• Selenium: 6% of the DV
• Zinc: 6% of the DV
• Vitamin B6: 4% of the DV
• Iron: 4% of the DV
• Folate: 4% of the DV

Health Benefits of Flax Seeds

Flax seeds come with a bunch of benefits that can improve your health in many ways.

Flax seeds are a great way to help with digestion problems like constipation. They are packed with both soluble and insoluble fiber, which is a double win. Ground flax seeds make you feel full and keep things moving smoothly in your digestive tract.

Flax seeds can help lower levels of LDL (the “bad” cholesterol). This can prevent heart disease and stroke. They are rich in ALA, a type of omega-3 fatty acid, which supports heart health.

Thanks to their soluble fiber, flax seeds slow digestion and make you feel fuller for longer. A big review of 45 studies showed that adding flax seeds to your diet can help reduce body weight, BMI, and belly fat.

If you have trouble with insulin resistance, often seen in type 2 diabetes, flax seed oil might help. Some research shows that it can improve insulin sensitivity, making it easier for your body to use insulin effectively.

If you struggle with PMS or have high estrogen levels, ground flax seeds could be very helpful. They bind to estrogen and help remove it from the body, which can reduce or prevent symptoms linked to high estrogen.

The essential fatty acids in flax seed oil can keep your skin moisturized and hydrated. This helps reduce wrinkles and other aging signs. You can also apply the oil to your skin to soothe irritation or soften rough patches.

How to Eat Flax Seeds

You can enjoy flax seeds in a variety of ways. To start, you can use them as a vegan egg substitute in baking. Just mix one tablespoon of flax seeds with three tablespoons of water and let it sit for a few minutes.

Sprinkle ground flax seeds on your yogurt parfaits for some added crunch and nutrition. They also work great in energy bites – just mix them with nuts, honey, and oats. Plus, flax seeds can help balance hormones and reduce inflammation.

Can You Eat Chia And Flax Seeds Every Day?

Yes, you can eat chia and flax seeds daily. Aim for 1-2 tablespoons a day, which is a healthy amount. These seeds are mild in taste and work well in many dishes. Flax seeds are also great for seed cycling, a method that helps balance hormones during certain phases of your cycle. Start with a teaspoon daily to avoid bloating and gradually increase to two tablespoons. Like other high-fiber foods, they might make you feel a bit bloated at first.

How to Store Chia and Flax Seeds

You can keep chia and flax seeds fresh by storing them in the fridge or freezer. This method works for both whole and ground seeds. Like nuts, seeds stay good longer when kept cold. They can last up to a year this way. If the seeds smell or taste weird, they’ve likely gone bad. It’s best to compost or throw them out.

The Takeaway

Both chia and flaxseeds are packed with health benefits. Chia seeds are high in protein, calcium, and iron. Pairing them with vitamin C sources like strawberries helps your body absorb iron better. Flaxseeds are great if you’re focused on hormone balance.

Nutrient	Chia Seeds	Flaxseeds
Omega-3 Fatty Acids	High	High
Fiber	High	High
Protein	Higher	Lower
Calcium	More	Less
Iron	More	Less