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Chia seeds and flaxseed have become more trendy in recent years, but it’s not just because of how cute they are. Flaxseed is tan and pear-shaped, and chia seeds are tiny black, brown and white with a densely marbled appearance. Both varieties have a lot to offer in terms of nutrients, health benefits, and culinary versatility.
This article examines the similarities and differences between chia seeds and flaxseed so you can decide how best to incorporate them into your lifestyle.
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Similarities of Chia and Flaxseed
Despite their visual differences, chia and flaxseed have many similar features that make them equally beneficial to your diet.
Compounds and Nutrients
Seeds in general are a great addition to anyone’s diet. Chia seeds and flaxseed are sources of the following nutrients:
- Protein: Each provides about 5 grams (g) of protein per 1-ounce serving
- Alpha-linolenic acid (ALA): A type of omega-3 fatty acid important for heart health and inflammation
Both chia and flaxseed are good sources of magnesium and phosphorus, which are important for things like heart health, bone health, blood sugar, mood, and metabolism.
Benefits
Both chia seeds and flaxseed are a good source of fiber, a nutrient found only in plant foods. Fiber is a vital nutrient that supports heart health, digestive health, and blood sugar regulation.
Surveys have found that most people don’t get enough fiber in their normal diet, and adding chia and flaxseed to your intake is an easy way.
They are both rich in ALA, an omega-3 precursor known to have benefits such as reducing inflammation, improving cholesterol levels, and supporting overall cardiovascular function.
Absorption
Both Chia and flaxseed seeds are sold in whole and ground form. Research has found that both seeds are better absorbed when ground. Ground seeds are also easier to digest than whole seeds for some people.
Whether you buy your seeds ground or grind them yourself, this is a simple way to improve their absorption into your body and reap more of their health benefits. Keep in mind that grinding them reduces their shelf life, although this can be optimized by storing them in the fridge or freezer vs your pantry.
Additionally, both chia seeds and ground flaxseed can be used as egg-free binding agents in baked goods or homemade pudding. Gently mix 1 tablespoon of seeds with 2 tablespoons of water, and let it sit for five minutes to make the equivalent of one egg in a baking recipe.
Chia and Flaxseed Differences
Both chia seeds and flaxseed have many unique properties to offer. Let’s highlight some of their key differences and how they relate to your health goals.
Compounds and Nutrients
Chia seeds and flaxseed are highly nutritious but vary in the amounts of certain nutrients and compounds.
First, their micronutrient composition varies slightly. Chia seeds are a better source of calcium than flaxseed. Per 1-ounce serving, you’ll get 60 milligrams (mg) of calcium from flaxseed or 179 mg of calcium from chia seeds.
Both types of seeds contain antioxidants, which are important for protecting cellular health and reducing the risk of damage and disease. However, there are certain antioxidant compounds known as flaxseed lignanswhich has been studied for its benefits for heart disease, menopausal symptoms, osteoporosis (progressive bone thinning), and breast cancer.
You will find fiber in both chia seeds and flaxseed. However, chia seeds have slightly more fiber per serving. There are 8 g of fiber in flax and 10 grams of fiber in chia seeds per 1-ounce serving.
Additionally, while chia seeds have a mix of soluble and insoluble fiber, flaxseed is higher in mucilage, a soluble type of fiber. Mucilage is associated with benefits for satiety (the happy feeling of being full), bowel regularity, heart health, supporting healthy blood fats, blood sugar regulation, and immune function.
Benefits
The lignans in flaxseed have unique antioxidant properties and may have anti-cancer effects. Lignans have also been linked to potential hormonal benefits, especially among people who were assigned female at birth. They can help balance hormones and relieve symptoms associated with hormonal fluctuations.
Absorption
Flaxseed contains mucilage, a gel-soluble fiber that may aid nutrient absorption and promote digestive health. Although chia seeds also have soluble fiber, their mucilage content is not as pronounced as that of flaxseed.
In addition, chia seeds can absorb and hold water, contributing to hydration. This property can influence the way nutrients are released and absorbed. Although flaxseed provides hydration through water absorption, it does not have the same level of gel-forming ability.
Is it OK to eat Chia Seeds and Flaxseed together?
If you like both chia seeds and flaxseed, you may want to eat them together. You could sprinkle them on yogurt, oatmeal, or waffles, or add them to smoothies for extra nutrition. Keep in mind that they are both sources of fiber, providing 8 to 10 g per ounce.
If you’re not used to eating so much fiber at once, try a smaller serving and be sure to stay hydrated to help prevent digestive upset.
Verdict: Which Seed Is Healthiest?
Both chia seeds and flaxseed offer valuable health benefits, and incorporating a variety of seeds into your diet can contribute to overall nutritional well-being. The good news is that if you don’t take care of one of them, you can reap similar benefits from the other in your diet.
Furthermore, neither requires much preparation to consume; you can add them to raw foods. The choice between them may depend on personal preferences, specific health goals, accessibility, and how they fit into your overall diet plan.
Summary
Chia seeds and flaxseed have a lot to offer in nutritional composition, health benefits and versatility. They provide protein, fiber, and alpha-linolenic acid. Although they differ slightly in certain nutrient levels and specific benefits, one is not significantly healthier than the other. Experiment with both and see what works best for your likes, goals and ease of use.
