Chia Seeds vs. Flaxseeds: Which Is Healthier?

Chia seeds and flaxseeds may be tiny, but they pack mighty health benefits. These seeds can be sprinkled on and incorporated into a variety of foods and recipes to add vitamins, minerals, and healthy fats. But is one seed better than the other? The fact is that both chia and flaxseeds are incredibly similar healthwise. That’s good news because you might as well keep a bag of each around to give the foods you eat a boost of nutrients.
What’s the Difference Between Chia Seeds and Flaxseeds? Difference If you’re wondering what distinguishes chia and flax from each other, here’s a quick primer. Chia Seeds These tiny round black seeds come from the plant Salvia hispanica .e60dc2a1-f33c-4a05-9b50-8e3e8e597629238faa70-387a-410f-ae70-815824f7dce3 “They’re definitely a powerhouse ingredient and pack a lot of nutrients in a small package,” says Maddie Pasquariello, RD , who is based in New York City. Chia seeds have omega-3 fatty acids , polyunsaturated fatty acids, fiber, protein, vitamins, minerals, and a variety of antioxidants .e60dc2a1-f33c-4a05-9b50-8e3e8e597629bc39897e-46e0-4524-8ef7-d589fd05569f What’s more, chia are “rich in prebiotic fiber that feeds healthy bacteria in the gut,” says Kaytee Hadley, RDN , a gut health dietitian and the founder of Holistic Health and Wellness in Richmond, Virginia. Flaxseeds Flaxseeds are a bit bigger than chia seeds. They are brown, and the whole seeds have an oval shape. “Flaxseeds are high in unsaturated fats — the heart-healthy kind — including omega-3 fatty acids,” Pasquariello says. These seeds are also known for being rich in lignans, a type of polyphenol. These compounds can have anti-inflammatory and antioxidant effects on the body, Hadley says. According to one review, lignans may support healthy blood pressure and cholesterol levels to reduce the risk of heart disease , cancer, and obesity.e60dc2a1-f33c-4a05-9b50-8e3e8e597629274f08b0-2173-45c1-805a-ee17a410135c Both dietitians recommend consuming ground flaxseeds, since the body absorbs them better in this form. You can purchase whole flax and grind the seeds yourself, or buy ground flaxseeds. Store either in the freezer to prevent the oils from spoiling and to retain freshness.
Nutrition Facts: Chia vs. Flaxseed Nutrition Here’s a closer look at the nutrients in chia seeds and flaxseeds , according to the U.S. Department of Agriculture:e60dc2a1-f33c-4a05-9b50-8e3e8e597629dcdbf0a5-cfae-457a-a8d5-34dac812cf44e60dc2a1-f33c-4a05-9b50-8e3e8e5976298c807518-f8d0-4778-8a19-1be1fe5b7d63
In addition, chia seeds are a good source of magnesium and offer some calcium, with 17 percent of the daily value per ounce. Note, however, that 1 ounce may be more than you consume in a sitting. Often, chia and flax are eaten sprinkled on something, so your portion size needs to be taken into account. As for which one is better for you? It’s a draw. “Chia and flax are pretty similar from a nutritional perspective, so which one you choose will depend on the recipe or dish, and your preferences, lifestyle, and taste,” says Pasquariello. While chia have more carbs and fiber, she says, “these differences are super negligible when it comes to the full picture of someone’s diet.” Hadley agrees: “Chia and flax seeds are different but equally healthy, in my opinion, because each one has unique nutrients and benefits. I would encourage most people to eat both flax and chia seeds because having more diversity in your diet ensures that you’re getting different nutritional benefits.”
Tips on Adding Chia Seeds or Flaxseeds to Your Healthy Diet Tips If you’re looking to add a dose of protein, fiber , and healthy fats to your diet, chia seeds and flaxseeds are an excellent option. Here are some ideas for adding these powerful seeds to your snacks and meals: Sprinkle chia seeds on top of yogurt, oatmeal, and smoothies or smoothie bowls, says Hadley. Make chia pudding by soaking the seeds in your milk of choice (cow’s or plant-based) and blending with fruit, says Hadley. Transform chia into jam by adding it to fruit and cooking it with a sweetener such as honey, says Pasquariello. Whip up a “flax egg” as an egg replacement in recipes by mixing ground flaxseed with water, suggests Hadley. Add flaxseeds to breakfast items , as their neutral taste blends well into baked oats, energy bites, pancakes, granola bars, and quick breads, says Pasquariello. Start slow , since both chia and flax are rich in fiber. You’ll want to incorporate them gradually into your diet, as adding too much too soon can cause digestive distress. Also, be sure to drink more water as you increase your fiber consumption to reduce the risk of gastrointestinal issues. Use about a teaspoon per day for a few weeks and increase from there, advises Pasquariello.
The Takeaway Chia seeds and flaxseeds are small nutrient-rich powerhouses that provide protein, healthy fats, and fiber. Because they’re both very similar nutrient-wise, you don’t have to choose one over the other. Instead, add small amounts of both to your diet to reap their health benefits.