When it comes to healthy food, a lot of people start asking which would be considered better for them; chia seeds or flax seeds. There are different health benefits that could be related to eating chia seeds and consuming them in the recipes that people usually prepare at home, but on the other hand, flax seeds still carry some benefits that people should not forget about. Chia seeds could be easily added to recipes; they could be sprinkled on top of the dishes and they could be mixed with simple ingredients like milk, fruits, or lemon and water, and create a separate thing that could be consumed during the day as a simple snack in between the meals that should be eaten throughout the whole day.
Flax Seeds vs. Chia Seeds
Which choice should you make; are you supposed to eat and depend more on chia seeds, or are you supposed to pay more attention on flax seeds? This question might be one of the hardest when it comes to the answer; people always want the thing that will be considered the healthiest for them and that is the main reason behind the confusion and the inability to choose between the two seeds that almost carry the same benefits but with one being a little bit better than the other.
Chia is known as a species of a flowering plant in the mint family that is called Lamiaceae; it is native to southern and central Mexico and Guatemala. On the other hand, flax seed is a member of the genus Linum family called Linaceae, which is a food or a fiber crop that is cultivated in the cooler regions of the world. Both the chia and flax seeds carry different benefits for the body and both of them are considered good food choices, but which one would still manage to stand at the top of the ladder?
Benefits of Chia and Flax Seeds
In order to be able to differentiate between both seeds and have the chance to make the right decision in which one to eat, it is important to know the benefits that are related to every single one of them. First, we will go through the different health benefits which are related to chia seeds and adding them to your diet plan:
- Chia seeds are so much healthy when it comes to the amount of omega-3 that they carry, which might not be even compared to the amount which people might receive from eating salmon. One ounce of chia seeds contains about 5,000 milligrams of omega-3 fatty acids, and this amount might need about 6 ounces of salmon in order to receive it.
- Chia seeds are also full of fiber; one ounce of chia seeds carries 11 grams of fiber which is mostly soluble fiber, this means that it can bind with cholesterol and evacuate it out of the body. The fiber in chia seeds is also helpful in the way it could work as a replacement for grains for diabetics or for those who are trying to decrease the amount of starch content in their food.
- Chia seeds also make a very good source of calcium, which is one of the things that make it better than flax seeds. Your body needs calcium on a daily basis and in order to receive it, you will need to watch out for the things that you are eating; one serving of chia seeds will almost fill your body with 20% of the daily calcium needs. There are different reasons why calcium is considered important for the body; it strengthens the bones, cartilage, and lowers the cortisol in the body which is one of the ways to reduce stress.
- Chia seeds are good when it comes to receiving phosphorus, magnesium, and manganese, which are all things also needed by the body for its health. Magnesium is known for its ability to reduce stress, aid in digestion, alleviate insomnia, reduce the high blood pressure, treat PMS, and reduces migraines and it could also enhance energy. Phosphorus helps in keeping the bones strong, and aids in regularity and metabolism. Manganese is also important because it helps for keeping the nervous system healthy, helps in keeping strong bones, and also helps in metabolism.
- Chia seeds are good sources for proteins and vitamin B, which is another important reason for people to add it to their different recipes and dishes.
These are the health benefits of chia seeds which might convince people to get closer to it and add it to their different dishes and recipes. Now it is the time for people to know about the benefits that could reach the body through eating flax seeds.
- Flax seeds are more beneficial when it comes to the content of omega-3 that it could serve the body with; it is considered the highest source of omega-3 out there. Omega-3 is important for different reasons; it prevents inflammation, it aids in the function of the brain, it creates a balanced mood, and keeps the bodies in a proper balance of omega-3 to omega-6, which can lead to inflammation in excess.
- Flax seeds are mostly composed of alpha linolenic fats (ALA), which are important for the brain, skin, arteries, and for preventing inflammation. It is said that ALA is the precursor fat to forming EPA and DHA, which are types of omega-3 fatty acids, but some people believe that they are not enough for this reason, but should also never be disregarded for being enough for omega-3. Chia seeds also carry omega-3 fatty acids, but not with the same amount as in flax seeds, it is a little bit less.
- Flax seed could serve as a good alternative to grains for diabetics and those who are sensitive to the sources of fiber with more starch, and this goes back to the fact that flax seeds carry both soluble and insoluble fiber with a total of 5 grams in two tablespoons only.
- Flax seeds are considered different from chia seeds in that they are good sources of lignans; the type of antioxidant that is known as phytochemicals. Lignans are important because they help in reducing the menopause symptoms, removing cholesterol from the body, as well as enhancing the overall appearance of the skin and the hair.
On a fair scale, both the chia seeds and flax seeds would be equal in their importance, because every single one of them carries specific things that the other might not have, which means that every single one of them will manage to deliver specific benefits to the body.
Chia vs. Flax Seeds
The choice would be still hard for some people to make, the never ending inquisition about whether they are supposed to choose chia seeds, flax seeds, or else add them both together to their recipes and dishes, would be still there because they both deliver different nutrients to the body and thus deliver different benefits as well. To make it easier for you, we will make a simple and small comparison that might make the process easier:
- When it comes to the calories, chia seeds are considered better since one ounce will carry 138 calories only, while the same ounce of flax seeds will carry 151 calories.
- When it comes to antioxidants, chia seeds would still win because they are high in them and thus they tend to be always fresh, while flax seeds are not high in them and will go rancid if not stored in cool places.
- When it comes to fiber, chia seeds should be your choice because they contain about 10.6 grams of dietary fiber, while flax seeds only carry 7.6 grams.
- When it comes to fats, it is again better to choose chia seeds because they carry 8.6 grams of fat and most of them are made of omega-3 fatty acids, while flax seeds on the other hand carry about 11.8 grams of fat which are also made up of omega-3 fatty acids.
- When it comes to lignans, we should open up the door to flax seeds at this point, because they are very high in them and thus could help in preventing prostate and breast cancer. Chia seeds have lignans but with a very small amount that does not reach flax seeds.
- When it comes to protein, flax seeds are also the one at this point because they carry about 5.1 grams, while chia seeds carry 4.4 grams of complete protein, which is also considered important because it carries all the essential amino acids.
- When it comes to calcium then as we have mentioned above, chia seeds would win. Chia seed carry about 177 milligrams of calcium which is mostly important for the health of the bones, while flax seeds only carry 71.4 milligrams of calcium.
- When it comes to phosphorus, chia seeds would be able to deliver 27 percent of the needed daily amount by the body since it is high in phosphorus with about 265 milligrams, while flax seeds are also helpful but with less amount; it delivers 180 milligrams only.
- When it comes to copper, the final stop to compare between both, flax seeds would be better to give the body the amount needed since it delivers 3 milligrams of copper per serving, while chia seeds only deliver 1 milligram.
In order to be able to choose between flax seeds and chia seeds, you could go through the nutrients needed by your body to know which one will be able to serve you with it the most. A lot of people have shortage of one or two nutrients only and thus search for the foods that will supply their bodies with these nutrients.
Flax seeds or chia seeds; this is a good question to ask but the one that will provide you with an answer according to the needs of your body. Looking at the overall comparison, we could say that chia seeds are better and will be able to deliver more benefits to the body, but flax seeds are also considered healthy and will manage to provide the body with good benefits as well. It is always better to build a diet plan that will combine both together.