Chia Seeds vs. Flax Seeds: Compare and Rank Benefits

Chia seeds and flax seeds have become increasingly popular in recent years, but that’s not just because they’re so cute. Flax seeds are tan and pear-shaped, and chia seeds are small black, brown and white and look marbled up close. Both varieties have a lot to offer in terms of nutrients, health benefits and culinary versatility.

This article explores the similarities and differences between chia seeds and flax seeds so you can determine how best to incorporate them into your lifestyle.

Similarities between chia and flax seeds

Despite their visual differences, chia and flax seeds have many similar properties that make them equally useful for your diet.

Compounds and nutrients

Seeds in general are an excellent addition to almost anyone’s diet. Chia seeds and flax seeds are both sources of the following nutrients:

• Protein: Each provides approximately 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 flaxseeds are good sources of magnesium and phosphorus, which are important for things like heart health, bone health, blood sugar levels, mood and metabolism.

Advantages

Both chia seeds and flax seeds are a good source of fiber, a nutrient found only in plant-based foods. Fiber is an essential nutrient that supports heart health, digestion and blood sugar regulation.

Studies have shown that most people don’t get enough fiber in their regular diet, and adding chia and flaxseeds is an easy way to increase your intake.

They are also both rich in ALA, an omega-3 precursor known for its benefits such as reducing inflammation, improving cholesterol levels and supporting overall cardiovascular function.

Absorption

Chia seeds and flax seeds are sold both whole and ground. Research has shown that both seeds are better absorbed when consumed in the soil. Ground seeds may also be easier for some people to digest than whole seeds.

Whether you buy your seeds ground or grind them yourself, this is an easy way to improve their absorption into your body and reap more of their health benefits. Keep in mind that grinding them will shorten their shelf life, although this can be optimized by storing them in the refrigerator or freezer rather than in your pantry.

Additionally, both chia seeds and ground flax seeds can be used as eggless binders in baked goods or homemade puddings. 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 seeds and flaxseed differences

Both chia seeds and flax seeds have many unique properties to offer. Let’s highlight some of their key differences and how they can relate to your health goals.

Compounds and nutrients

Chia seeds and flax seeds are highly nutritious, but vary in the amounts of certain nutrients and compounds.

First, their micronutrient composition varies somewhat. Chia seeds are a better source of calcium than flax seeds. Per 1-ounce serving, you get 60 milligrams (mg) of calcium from flax seeds 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, flaxseed contains certain antioxidants called lignanswhich have been studied for their benefits in heart disease, menopausal symptoms, osteoporosis (progressive bone thinning) and breast cancer.

Fiber can be found in both chia seeds and flax seeds. However, chia seeds contain slightly more fiber per serving. There are 8 grams of fiber in flax and 10 grams of fiber in chia seeds per 1-ounce serving.

Although chia seeds contain a mixture of both soluble and insoluble fiber, flaxseed also contains a higher level of mucilage, a soluble type of fiber. Mucus has been linked to benefits for satiety (the satisfied feeling of being full), bowel regularity, heart health, supporting healthy blood fats, blood sugar regulation, and immune function.

Advantages

The lignans in flaxseed have unique antioxidant properties and may have potential anticancer effects. Lignans have also been linked to potential hormonal benefits, especially in people assigned female at birth. They can help balance hormones and relieve symptoms associated with hormonal fluctuations.

Absorption

Flaxseed contains mucilage, a gel-forming soluble fiber that can aid in nutrient absorption and contribute to healthy digestion. Although chia seeds also contain soluble fiber, their mucilage content is not as pronounced as that of flax seeds.

Additionally, chia seeds can absorb and retain water, which contributes to hydration. This property can influence the way nutrients are released and absorbed. Although flaxseed provides hydration through water absorption, it does not have quite the same gel-forming ability.

Verdict: Which seed is healthier?

Both chia seeds and flax seeds provide valuable health benefits, and including a variety of seeds in your diet can contribute to overall nutritional well-being. The good news is that if you don’t care about one of these things, you can get similar benefits from the others in your diet.

Furthermore, neither requires much preparation to consume; you can add them raw to food. The choice between them can depend on personal preferences, specific health goals, accessibility, and how they fit into your overall nutrition plan.

Resume

Chia seeds and flax seeds have a lot to offer in terms of nutritional composition, health benefits and versatility. They provide protein, fiber and alpha-linolenic acid. While they have slight variations in certain nutritional levels and specific benefits, one is not significantly healthier than the other. Experiment with both and see what works best for your preferences, goals, and ease of use.