Table of ContentsView AllTable of ContentsSimilaritiesDifferencesWhich Is Healthier?
Table of ContentsView All
View All
Table of Contents
Similarities
Differences
Which Is Healthier?
Chia seedsand flaxseed have become more trendy in recent years, but it’s not just because of how cute they are.Flaxseedis tan and pear-shaped, and chia seeds are tiny black, brown, and white with a marbled appearance up close. Both varieties have much to offer regarding their nutrients, health benefits, and culinary versatility.
This article examines the similarities and differences between chia seeds and flaxseed so you can determine how to best incorporate them into your lifestyle.
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Chia and Flaxseed Similarities
Despite their visual differences, chia and flaxseed have plenty of similar features that make them equally beneficial to your diet.
Compounds and Nutrients
Seeds in general are an excellent addition to just about anyone’s diet. Chia seeds and flaxseed are both sources of the following nutrients:
Both chia and flaxseed are good sources ofmagnesiumandphosphorus, 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 only found in plant foods. Fiber is a critical nutrient that supports heart health,digestive health, and blood sugar regulation.
Surveys have found that most people don’t get enough fiber in their regular diet, and adding chia and flaxseed is an easy way to boost your intake.
They’re also both rich in ALA, an omega-3 precursor known for benefits like reducing inflammation, improving cholesterol levels, and supporting overall cardiovascular function.
Absorption
Chia seeds and flaxseed are both sold in whole and ground form. Research has found that both seeds are better absorbed when consumed ground. Ground seeds may also be more easily digested than whole seeds for some people.
Additionally, both chia seeds and ground flaxseed can be used as eggless binding agents in baked goods or homemade pudding. Gently mix 1 tablespoon of seeds with 2 tablespoons of water, and allow it to sit for five minutes to make the equivalent of one egg in a baking recipe.
Should You Grind Your Chia Seeds for Better Absorption?
Chia Seeds and Flaxseed Differences
Both chia seeds and flaxseed have lots of unique characteristics to offer. Let’s highlight some of their key differences and how they may relate to your health goals.
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 will 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, flaxseed contains certain antioxidant compounds calledlignans, which have been studied for their benefits to heart disease, menopausal symptoms,osteoporosis(progressive bone thinning), andbreast cancer.
You will find fiber in both chia seeds and flaxseed. However, chia seeds contain 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 contain a mixture of bothsoluble and insoluble fiber, flaxseed is higher in mucilage, a soluble type of fiber. Mucilage has been associated with benefits for satiety (the satisfied feeling of being full), bowel regularity, heart health, supporting healthy blood fats, blood sugar regulation, and immune function.
Flaxseed for Constipation
The lignans in flaxseed have unique antioxidant properties and may have potential anticancer effects. Lignans have also been associated with potential hormonal benefits, particularly in people assigned female at birth. They may help balance hormones and alleviate symptoms related to hormonal fluctuations.
Flaxseed contains mucilage, a gel-forming soluble fiber that can help with the absorption of nutrients and contribute to digestive health. While chia seeds also contain soluble fiber, their mucilage content is not as pronounced as that of flaxseed.
Furthermore, chia seeds can absorb water and hold it, contributing to hydration. This property may influence the way nutrients are released and absorbed. Flaxseed, while providing hydration through water absorption, does not have quite the same degree of gel-forming ability.
Soluble vs. Insoluble Fiber: Benefits and Differences
Is It OK to Eat Chia Seeds and Flaxseed Together?If you like both chia seeds and flaxseed, you might consider eating them in combination. You could sprinkle them on yogurt, oatmeal, or waffles, or add them to smoothies for extra nutrition. Keep in mind that both are sources of fiber, providing 8 to 10 g per ounce.If you’re not used to consuming that much fiber at once, try a smaller serving and be sure to stay hydrated to help prevent digestive upset.
Is It OK to Eat Chia Seeds and Flaxseed Together?
If you like both chia seeds and flaxseed, you might consider eating them in combination. You could sprinkle them on yogurt, oatmeal, or waffles, or add them to smoothies for extra nutrition. Keep in mind that both are sources of fiber, providing 8 to 10 g per ounce.If you’re not used to consuming that much fiber at once, try a smaller serving and be sure to stay hydrated to help prevent digestive upset.
If you like both chia seeds and flaxseed, you might consider eating them in combination. You could sprinkle them on yogurt, oatmeal, or waffles, or add them to smoothies for extra nutrition. Keep in mind that both are sources of fiber, providing 8 to 10 g per ounce.
If you’re not used to consuming that much fiber at once, try a smaller serving and be sure to stay hydrated to help prevent digestive upset.
Verdict: Which Seed Is Healthier?
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 care for one of them, you can reap similar benefits from the other one in your diet.
Plus, neither requires much preparation to consume; you can add them to foods raw. The choice between them may depend on personal preferences, specific health goals, accessibility, and how they fit into your overall dietary 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. While they have slight variations 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.
What Are the Benefits of Drinking Chia Seed Water?
13 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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