When it comes to an extra boost of fiber content in your diet, flaxseeds and chia seeds usually make it to every list. Both these superfoods are powerhouses of gut-boosting fiber in their own way, as well as contain a few other super nutrients that benefit your health.
Let’s take a look at the key differences between chia seeds and flaxseeds, such as nutritional values, uses, and whether or not one is more beneficial than the other.
Super seeds breakdown: Visual appeal, taste & texture
Let’s start with what these seeds are like to chomp down on!
Chia seeds are quite distinct with their speckled black appearance, kind of like little pebbles. You’ll also find white chia seeds, and we can safely say that each kind is very Instagrammable!
As for flax seeds, these are flat and tan-colored, kind of like brown sesame seeds. Try sprinkling these on your salad and see how much more appealing that bowlful of greens looks!
When it comes to taste, both chia seeds and flaxseeds have a nutty, mildly earthy taste. And the texture is as you’d perceive from any kind of edible seeds—crunchy. Both the taste and texture of chis seeds and flaxseeds are pleasant when you choose to munch on a spoonful, add these to a salad, or use as garnish over a meal.
Moving on from the first impressions, you’ll find a lot more similarities and differences between flax seeds and chia seeds. Let’s check these out!
Chia seeds & flaxseeds: How nutritious?
Neither chia nor flax are terms familiar to modern diets. Where chia seeds date back to the Aztec diet, flaxseeds were originally cultivated in the Middle East. Today, considered as ‘superfoods’, chia seeds and flaxseeds are utilized in a number of ways. But before we delve into just how you can add these seeds to your favorite meals and snacks, let’s see what’s in store for you in either.
Chia Seeds Nutrition
However, there are some notable nutritional differences between the two as well. Besides the fact that chia seeds have more fat than flaxseeds and more fiber content, these also contain other nutrients. In each chia seeds serving—equaling two tablespoons—you get:
Calories: 138
Carbs: 11.9 gms
Fat: 8.7 gms
Protein: 4.7 gms
Fiber: 9.8 gms
Alpha-linolenic acid (ala): 5 gms
Calcium: 14% (of the daily recommended value)
Iron: 12%
Magnesium: 23%
Phosphorus: 20%
Zinc: 12%
Vitamin b1: 15%
Vitamin b3: 16%
The combination of these nutrients makes chia seeds a source of various health benefits. Let’s discuss flaxseeds next before we move on to each seed’s advantages.
Flax Seeds Nutrition
Flax seeds may appear pretty simple, but these tiny, crunchy little things pack a LOT of nutrition. In each serving (again, two tablespoons) of flaxseeds, you’ll get:
Calories: 74
Carbs: 4 grams
Fat: 6 grams
Protein: 2.6 grams
Fiber: 2 grams
Thiamine: 20% of daily recommended value
Copper: 18%
Manganese: 16%
Magnesium: 14%
Phosphorus: 8%
Selenium: 6% Zinc: 6%
Vitamin B6: 4%
Iron: 4%
Folate: 4%
Comparing the health benefits of Chia & Flax
To begin with, chia and flax both have a good amount of fiber, enough that a couple of tablespoons can make up a good percentage of daily recommended values. Both chia seeds and flaxseeds are also packed with proteins and fats—the good kind.
How Can Chia Seeds Help Boost Your Health?
How can Chia seeds help boost your health?
Rich In Antioxidants: When it comes to protecting your organs from free radicals and lowering the risk of diseases such as heart disease and certain cancers, chia seeds provide just the right support. Not only do they protect these sensitive fats from going rancid, but also have a positive impact on your overall well-being.
Help Fat Breakdown: You may have heard how chia seeds are the perfect superfoods for weight loss. Besides making your diet extra nutritious, chia seeds regulate fat metabolism, The fat stored in your body breaks down, making it easier to shed those extra pounds.
Supports Bone Strength: As you can note in the nutritional values, chia seeds contain a good percentage of calcium—contributing to bone and joint strength. These tiny powerhouses also contain essential nutrients like magnesium and phosphorus which keep your bones healthy.
Gut Cleansing Ability: When chia seeds absorb moisture, they turn into a gel-like substance that helps cleanse your gut by trapping toxins. However, you should know that sticking to a moderate amount of chia seeds per day is vital; too much, and you’ll experience digestive discomfort such as constipation, diarrhea, or gas.
What do you gain from Flax seeds
Like chia seeds, flax seeds also aid in digestion and weight loss. The distinct abilities of flax seeds include:
Maintain Cholesterol Levels: Studies show that when you take flaxseeds regularly, these can lower levels of LDL—otherwise known as the ‘bad’ cholesterol. Therefore, flaxseeds you can count on flaxseeds to aid support your heart health, as well as lower the risk of diseases such as strokes.
Manage Blood Sugar: If you have high blood sugar, flaxseeds can be incredibly helpful. These are ideal for individuals with type 2 diabetes—including pre-diabetes. Flaxseeds can also be useful for you if you have high blood sugar related to hormone imbalance issues such as PCOS.
Helps Regulate Hormones: Extreme PMS symptoms and estrogen imbalance are prevalent, and ground flaxseeds can be very useful in managing symptoms. There’s high quantity of insoluble fibers in just a tablespoon of flaxseeds, which binds to estrogen and helps eliminate, therefore managing excess hormones in your body.
Nurtures Skin & Hair Health: As stated above, flaxseeds are rich in vitamins, folate, and selenium, the combination of which is beneficial for your skin and hair. Add these seeds to your regular diet to boost hydration of skin and scalp and decrease in signs of aging on the skin.
Bottom Line
There’s no doubt—both organic chia seeds and flaxseeds are beneficial for you! You don’t necessarily have to choose between one and the other either. Chia and flaxseeds have their unique qualities, so you can go for both with peace of mind.
You may even find out that one of them agrees with your digestion better than the other. Additionally, you can prioritize one over the other based on your health goal. If you want to achieve hormone balance, flaxseeds are the way to go. On the other hand, chia seeds are much more ideal for higher protein content, weight loss support, and gut-boosting properties.
Parting Tip: Whichever you choose, flax or chia seeds, do keep your intake in check, especially if you choose both to aid your health.