Flax Seeds vs. Chia Seeds by Linda Hansay

What are flax and chia seeds? As America becomes increasingly health-conscious, many consumers seek to add nutrient-dense ingredients to their diets such as flax and chia seeds. These are small seeds with mild flavors which are easily incorporated into a variety of meals and snacks. They both offer a large assortment of nutritional and health benefits, but they differ slightly in their nutrient contents.

Flax seeds are gaining popularity among  health conscious people. They come in many different types of flours, cereals, breads and an array mixture of products that contain flax meal. Chia seeds were frequently consumed in ancient diets of Aztecs and Mayans, but only recently have they become in demand in the nutritional supplement world. Both chia and flax seeds are found to be beneficial to assisting with weight loss, hearth health, diabetes and other health conditions.

Can’t choose which is best or healthier for you? Below is a comparison and better understanding of benefits from consuming the seeds.

Help Weight Loss- Chia seeds are popular for weight loss. They reduce food cravings by preventing some of the food that you eat from getting absorbed into your digestive system. With the help of the seeds, it helps create a blockage of calories.

Feel Fuller Faster- They can also help your diet by making you feel fuller during meals, expanding in our digestive tracts. Chia seeds have 20% more fiber per serving than flax. It absorbs 10 times their weight in water, forming a bulky gel.

Hydration for Athletes- Great for athletes for keeping their body hydrated from the chia gel.

Reduce Blood Pressure- There’s evidence to suggest they can reduce blood pressure.

Omega-3- They are the richest plant source of Omega-3. Helps with inflammation from arthritis and heart disease.

Benefits for Diabetes- Chia seeds slow down our bodies converting carbohydrates into simple sugars; studies indicate that helps regulate blood sugar levels.

They are easier to digest than flax seeds and do not need to be grounded up. They can be eaten raw, soaked in fruit juice, porridges, pudding, and especially baked goods.

Reasons to Start Eating Flax Seeds:

Omega-3 Fatty Acids- Important for overall brain health, as well as for preventing memory loss, Alzheimer’s, and depression.

Cholesterols- Flax seeds in your diet can lower cholesterol and triglyceride levels as much as 25%-65%. Flax helps to reduce clotting time which thereby reduces the chance for heart attacks and strokes.

Cancer- Researchers found that consuming 10% flax seed supplements were able to reduce melanoma tumors by as much as 63% in skin cancer.

Fights Against Bacteria- Eating flax daily enhances immunity, the body’s ability to defend itself successfully against bacteria and viruses.  It affects immune cells and compounds that control immune reaction.

Menopause- Flax, like soy, is a phytoestrogen (estrogen-like substances found in plants). It helps with hot flashes, night sweats, irritability, and moodiness.

Dietary Fiber- Helps you to also feel fuller faster, but helps with digestion and prevents constipation. Fiber slows down the passage of food, giving it more time to absorb necessary nutrients.

Consumption in Any Form- Flax seeds can be ground to produce oil or put in a grinder before adding them to any food; such yogurt, soups, salads, sandwiches- for a pleasant crunch.

Both flax and chia seeds are definitely worth eating because of their high nutritional value. In comparison, the chia seed is more beneficial in phosphorus, fiber, and calcium that gain a nutritional edge over the flax seeds. Chia seeds also contain a whole-ranging of protein which makes it a good supplement for those that are vegetarians or protein deficient. On the other hand, each of these seeds contain individual antioxidants that are not found in one another’s seed. It is worthwhile to include both in your daily diet.