The differences and similarities that are usually pointed out between the seeds do not tell that one is considered better than the other, but it only shows that there are some differences in the percentage of nutrients and minerals that each one of them carries and this will in turn reflect on the effects delivered to the person according to his/her health condition. From the top healthy seeds that could deliver some important benefits for the human being, there are the flax seeds, hemp seeds, chia seeds, sesame seeds, pumpkin seeds, the sunflower seeds, as well as the pomegranate seeds, and because of this importance, pointing the fingers towards the comparison that should be done between chia seeds and hemp seeds is considered important.
Hemp Seeds and Chia Seeds
Going deeper into the different seeds that are considered healthy for the body and the brain, and looking into the differences and similarities they might have, chia and flax seeds are almost the same and even deliver the same benefits to the body. On the other hand, comparing hemp seeds to chia seeds, it is impossible to deny the different benefits that both deliver to the body, but it is also important to mention that hemp seeds have much less in common with chia when compared to flax seeds.
Unlike chia, hemp seeds do not have any fiber in them – which is one of the most important nutrients found in chia and one with the most benefits – and this will even appear after soaking the seeds in water and realizing that they form nothing other than being some wet seeds. Being less in fiber is not the only difference occurring between hemp and chia seeds, because hemp seeds are richer in protein than chia with providing 50 to 75% more protein than them.
In addition to fiber and protein, omega-3 is the reason why chia seeds are able to fight different diseases and help in healing different health conditions, but coming to hemp seeds, you will realize that they are low in omega-3s but high in omega-6 since it provides about 3 times as much omega-6 as omega-3, and this ratio is reversed when it comes to chia seeds or even flax seeds.
It is important for people to balance between omega-3 and omega-6 in their bodies and that is why flax and chia seeds are both helpful when it comes to this process, while hemp seeds are considered not so much useful because they carry a lot of omega-3 but also carries a lot more of omega-6
Chia Seeds or Hemp Seeds
It was never a game of either-or, but it is more about eating different things and adding all the different seeds to the diet plan; not all at once, but exchanging between them every now and then. Hemp seeds are as much important as chia seeds are, it all depends on what the body of the person needs.
- Hemp Seeds
Although chia seeds might be higher regarding the percentage of the things they carry within them, but hemp seeds are considered the most nutritional. Hemp seeds have higher amounts of protein than all the other seeds which could make them an alternative for the animal protein. Fiber is one thing that gives you the full feeling for a longer period of time, making chia seed a good ingredient when it comes to losing weight; but hemp seeds are high in protein and protein usually takes longer when it comes to digesting the carbs, also giving the full feeling for a longer time. Another good thing about hemp seeds is that one ounce of it will provide the body with three-quarters of the daily recommended amount of vitamin E and nearly a third of the recommended amount of zinc in order to help in boosting the immune system.
- Chia Seeds
Chia seed is packed with different important nutrients that could give the body different benefits; three tablespoons of chia seeds carry 10 grams of fiber and about 5 grams of protein. Chia seed originally comes from the mint family – it is a flower plant – and is also known as salvia hispanica; this flower plant can absorb up to 10 times its weight in water. Chia seeds are a good source for omega-3 fatty acids, calcium, and phosphorus. Due to its nutty, wild taste, chia seed could be added to almost all the different recipes found out there, starting from the breakfast recipes and ending with the different lunch and dinner recipes.
Health Benefits of Hemp Seeds vs. Chia Seeds
- Hemp Seeds Health Benefits
Hemp seeds are considered best when they are added to vegan or vegetarian diets, because they are loaded with easily digestible proteins and contain all the 10 essential amino acids. Due to this high percentage of protein found in hemp seeds, it is placed among the plant-based foods that provide complete protein.
Although hemp seeds might not be rich in omega-3 acids like chia, they still carry a percentage of it in addition to the omega-6 with a specific acid referred to as Gamma Linolenic Acid (GLA) that is not found in any other food; the hemp oil even contains more GLA. Although they might not carry fiber in them, hemp seeds are still rich in some minerals such as zinc, magnesium, iron, and potassium.
There are different ways to add hemp seeds to your diet plan; the mild and nutty flavor make them a great addition to cereals, smoothies, and soups; they could also be sprinkled over salads, casseroles, noodle dishes, and cooked grains. Just like chia seeds, hemp seed does need to be ground in order to deliver its benefits to the body like the case with flax seeds, they could be eaten just the way they are and still deliver the same benefits.
The hemp oil could sometimes substitute the olive oil that is used in the salads but it should never be used in cooking. Although this oil has a strong “grassy” flavor, it still delivers the same benefits as the seeds.
- Chia Seeds Health Benefits
Chia seeds are also loaded with different important benefits needed for the body; they are mostly known for their importance when it comes to the omega-3 fatty acids that they carry, which gives them the chance to be a good alternative for fish oil for vegans. These omega-3 fatty acids are important for the health of the heart as well as for regulating the cholesterol level. The gel that is formed around the seed when it is soaked in water will fill the body without adding any calories to it.
Being rich in fiber and omega-3, chia seeds are also known for being good sources of antioxidants that could help in regulating the blood sugar level and providing the body with steady energy useful for those who are going to be part of an extensive training or who are going to join a marathon. Chia seeds are rich in both the soluble and the insoluble fibers which help in filling the stomach up and leave no space for the person to feel hungry for a longer period of time.
Just like hemp seeds, chia seeds with their nutty and wild taste could be added to almost everything; to smoothies, oatmeal, cereals, soups, or even sprinkled over salads, pasta, or used as flour for baking. Chia seeds absorb 10 times its weight when soaked in water which gives it the chance to transform into a gel-like substance, and this substance could substitute egg.
The recommended amount of chia seeds per day is 2 tablespoons, and it is important to watch out and never increase the amount because it might cause some side effects for your body.
Chia vs. Hemp Seeds
Comparing between the nutritional value of both the chia seeds as well as the hemp seeds, it was found that one tablespoon of hemp seeds provides the body with 4 grams of protein, 16% phosphorus, 16% magnesium, and 1 gram of omega-3 fatty acids. While on the other hand, one tablespoon of chia seed provides the body with 2 grams of protein, 4 grams of fiber, and 1.75 grams of omega-3 fatty acids.
There are different important benefits of hemp seeds:
- Important for the Health of the Skin
Using the hemp oil in the different beauty applications that is made, will improve the softness of the skin, make the nails stronger, and the hair thicker.
- Important for the Heart Health
Chia seeds are important when it comes to preventing some heart diseases, and according to some studies, hemp seeds are the same. Also according to some animal studies, it was found that hemp seeds could reduce blood clotting.
- Important for Preventing Multiple Sclerosis
The hemp oil is as much important as the seeds themselves are, since according to some studies it was found that the hemp oil along with the evening primrose oils, when added to a diet that is low in saturated fats and sugars, will improve the symptoms for those suffering from multiple sclerosis.
Hemp or chia seeds are both considered important for the different benefits that they carry and the different diseases they could prevent from, since chia seeds also carry different benefits such as being important for the health of the heart, fighting breast cancer, helping in the weight loss journey, beneficial for a healthy and glowing skin, as well as being important for giving energy for the person.
Chia or hemp seeds should be added to diet plans as well as flax seeds, since the three of them carry different nutrients and minerals that deliver a lot of benefits for the human brain and body. It is not important to eat the three seeds at once, but to know what is missing from your body and at the same time needed, and go for the seed with the highest percentage of this missing thing.