Which Is Healthier For You? Flax Seeds Vs Chia Seeds

Temp examine: how are your New Year’s intentions coming alongside? Whether you’re steadfast on the trail of (least) resilience, or goal-setting isn’t in your radar, permit this to be an open invitation—a delicate pulse in your well-being. Maybe you vowed to eat extra balanced this 12 months. Or, maybe you set a aim to move your body extra constantly to assist your hormones. No matter your intentions, we’re right here to cheer you on. In the spirit of habit stacking, we now have a easy hack so as to add to your wellness repertoire: seeds. The two hottest are on faucet right now—flax seeds vs chia seeds.

Get the rundown on each, together with their similarities, variations, and key advantages. Spoiler alert: you’ll need to inventory a bag of every in your fridge.

Featured picture by Michelle Nash.

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Flax vs Chia: The 411

First and foremost, they’re dietary powerhouses. Besides being a fantastic supply of fiber, each chia and flax are rich in protein and wholesome fat. However, they’ve their variations. For starters, chia seeds are spherical and tiny. Most are black, however some are white (black have barely extra protein, whereas white chia seeds have a bit extra fats). They have a distinctly delicate but earthy style. Historic evidence traces chia again to the Aztecs! Flax, then again, was domesticated within the Middle East. Its seeds are most frequently floor and have a nutty taste. Whole flax seeds are shiny and brown.

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Chia Seeds Nutrition

Let’s begin with chia. Despite their tiny measurement, chia seeds are extremely nutritious. They’re full of fiber, protein, omega-3 fatty acids, and varied micronutrients. In a single serving (two tablespoons), chia seeds provide:

• energy: 138
• protein: 4.7 grams
• fats: 8.7 grams
• alpha-linolenic acid (ALA): 5 grams
• carbs: 11.9 grams
• fiber: 9.8 grams
• calcium: 14% of the Daily Value (DV)
• iron: 12% of the DV
• magnesium: 23% of the DV
• phosphorus: 20% of the DV
• zinc: 12% of the DV
• vitamin B1 (thiamine): 15% of the DV
• vitamin B3 (niacin): 16% of the DV

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Health Benefits of Chia Seeds

Know this: they’re greater than only a TikTok trend.

1. Excellent supply of antioxidants. Chia’s antioxidants not solely shield the delicate fat of their seeds from going rancid, however additionally they profit our well being. Chia seeds might have protecting results in your coronary heart, liver, and extra.
2. Can assist stability blood sugar. Chia seeds are a superfood for diabetics and people with hormone imbalances, like PCOS. In reality, studies present a fiber-rich food plan might assist scale back insulin resistance and enhance blood sugar levels.
3. May support in weight reduction. Though including chia seeds to your food plan is unlikely to trigger weight reduction by itself, it might be a helpful addition to a balanced, nutritious diet in the event you’re attempting to shed some pounds.
4. Contain bone-supporting vitamins. With their magnesium and phosphorus, chia seeds are very important for bone well being. In reality, a single ounce of the seeds additionally incorporates 18% of your really helpful each day allowance of calcium.
5. Improve digestion. Because they create a gelatinous impact when added to liquid, they may also help cleanse your intestine by gathering toxins on their approach out. If you could have an inflammatory bowel situation, like IBS or Crohn’s, converse along with your healthcare supplier earlier than including chia seeds to your food plan. Because of their excessive fiber content material, consuming too many chia seeds might trigger constipation, diarrhea, bloating, and gasoline.

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How to Eat Chia Seeds

When unsure, soak your chia seeds. Meaning, add them to smoothies, overnight oats, a bowl of cereal, oatmeal, yogurt bowls, parfaits, and so forth. Of course, chia pudding might be the preferred method to eat them. This permits the chia seeds to work their magic—aka, flip gelatinous. You can definitely sprinkle them on high of your salads, toasts, and power bowls, however by soaking them you activate their most dietary properties.

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Flax Seeds Nutrition

Tiny however mighty, flax seeds are nutritionally-dense. In a single serving (two tablespoons), flax seeds present:

• Calories: 74
• Carbs: 4 grams
• Fat: 6 grams
• Fiber: 2 grams
• Protein: 2.6 grams
• Thiamine: 20% of the Daily Value (DV)
• Copper: 18% of the DV
• Manganese: 16% of the DV
• Magnesium: 14% of the DV
• Phosphorus: 8% of the DV
• Selenium: 6% of the DV
• Zinc: 6% of the DV
• Vitamin B6: 4% of the DV
• Iron: 4% of the DV
• Folate: 4% of the DV

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Health Benefits of Flax Seeds

Like chia seeds, flax seeds have quite a lot of advantages.

1. Improve digestion. Flax seed may also help with digestive points like constipation, because of its high-fiber content material. Flax incorporates each soluble and insoluble fiber, a win-win. Ground flax seed aids in satiation whereas maintaining meals shifting easily via the digestive tract. 
2. Lower levels of cholesterol. Flax seed is linked to reducing ranges of low-density lipoprotein (LDL, or “bad”) ldl cholesterol, which implies it could actually assist forestall different well being points similar to coronary heart illness and stroke. As a complete, flax seed is wealthy in ALA, a kind of omega-3 fatty acid, that’s recognized to assist general coronary heart well being.
3. Aid in weight administration. Mainly, that is due to its soluble fiber, which slows digestion and will increase emotions of fullness. In reality, a big assessment of 45 studies discovered that supplementing with flax seed resulted in important reductions in physique weight, BMI, and stomach fats.
4. Support insulin sensitivity. Insulin resistance—or an incapacity to successfully use the hormone insulin—is the hallmark of kind 2 diabetes. Some analysis means that flax seed oil may also help enhance insulin sensitivity.
5. Balance hormones. Do you wrestle with PMS or are you estrogen dominant? If so, floor flax is remarkably useful. Flax is thought to assist stability hormones, therefore why it’s included within the apply of monthly seed cycling. Basically, its insoluble fibers bind to estrogen, serving to shuttle them out of the physique. This helps scale back or forestall these “estrogen-dominant” signs.
6. Boost pores and skin and hair well being. The important fatty acids in flax seed oil are recognized to maintain pores and skin moisturized and hydrated. With that comes a discount within the look of wrinkles and different growing older indicators. This multitasking, anti-inflammatory oil might be utilized to the pores and skin to assuage irritations or soften roughness.

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Long before flax was the super seed we know it as today, it had a variety of uses. Think: flax linen and textiles. Eventually, you’d only find flax in breads and cereals. Nowadays, it’s a staple in the nutrition world. In many ways, it’s developed a cult following. Of its many uses, flax can be turned into a vegan egg replacement when baking, sprinkled on yogurt parfaits, and added to energy bites. Beyond culinary makes use of, it’s additionally a improbable complement to balance hormones and scale back irritation.

Should you eat flax seeds floor or entire?

If you’ve ever shopped for flax seeds, you’ve most likely seen each on the retailer: entire and floor. As talked about, you’ll additionally discover flax seed oil. Whole flax seeds are troublesome to crack, even with cautious chewing. And if the flax seed passes via the digestive tract unbroken, the physique doesn’t obtain the total dietary advantages. Grinding breaks up the seed, making it simpler for the physique to digest. Therefore, floor flax seed (also referred to as flax meal) supplies extra nutritional benefits than entire flax seed.

Want extra flax seed recipe inspo? We have a flax seed guide for you!

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Can you eat chia and flax seeds each day?

Yes. While there’s no specific recommendation for flax or chia consumption, 1-2 tablespoons a day is taken into account a wholesome quantity. With their versatile textures and delicate style, they bode effectively in lots of recipes. Flax, specifically, is among the seeds you incorporate when seed cycling! This apply helps naturally balance hormones throughout your follicular phase. Like any high-fiber meals, chia and flax could make you really feel a bit bloated. I counsel beginning with a teaspoon a day and dealing your approach as much as two tablespoons.

How to Store Chia and Flax Seeds

Whether you purchase your chia and flax seeds entire or floor, it’s greatest to retailer them within the fridge or freezer. Just as storing nuts this fashion extends their shelf life, the identical goes for flax seeds (and flax seed meal). In reality, they will last as long as one 12 months within the fridge and freezer. If your chia or flax seeds have an “off” odor or taste, they doubtless went rancid. Best to compost or toss them.

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The Takeaway

With resounding proof, it’s clear that each chia and flaxseeds are equally wholesome. Ultimately, you’ll be able to’t go improper. However, chia and flax have barely totally different makes use of, textures, and dietary profiles. Additionally, chances are you’ll discover that you just digest one higher than the opposite. It’s not unusual to bloat from chia!

Regardless, each are unbelievable sources of omega-3 fatty acids and fiber. Comparing protein content material, chia seeds beat flax. They even have extra calcium and iron than flax seeds. Hot tip: pair chia seeds with a very good supply of vitamin C—like strawberries or citrus—to maximise your iron absorption. That mentioned, in the event you’re aiming for hormone balance particularly, flax is the way in which to go.