Chia seed vs Flaxseed: Which is more nutritious for you?

Health benefits of chia seeds and flaxseeds: Incorporating a variety of nutrient-rich foods into your diet, including both chia seeds and flaxseeds, can amplify your overall nutritional intake (Image: Canva)

Chia seeds and flaxseeds stand out for their exceptional nutritional profiles, igniting a perpetual debate about which reigns supreme in the realm of superfoods. Packed with essential nutrients and boasting versatile uses, these tiny yet powerful seeds have garnered immense popularity. But which one of these have more benefits?

Let's look at this nutritional showdown between chia seeds and flaxseeds to discern their individual merits and help you make an informed choice:

Nutritional composition:

Chia seeds, derived from the Salvia hispanica plant, pack a powerful nutritional punch. About 28 gm of these tiny marvels contains approximately 138 calories, 4 gm of protein, 9 gm of fat (mostly omega-3 fatty acids), 12 gm of carbohydrates, and a whopping 10 grams of fibre. They also contain calcium, phosphorus, magnesium, and manganese in good amounts.

Flaxseeds, derived from the Linum usitatissimum plant, share a nutritional resemblance to chia seeds. In 28 gm of serving, flaxseeds offer approximately 150 calories, 5.2 gm of protein, 12 gm of fat (predominantly omega-3 fatty acids), 8 gm of carbohydrates, and 7.6 gm of fibre. Vitamin B1, manganese, magnesium, and phosphorus are also present.

Health benefits:

Abundant in omega-3 fatty acids, chia seeds are revered for promoting heart health by reducing inflammation and supporting healthy cholesterol levels. With an impressive fibre content, chia seeds aid digestion, prevent constipation, and foster a healthy gut microbiome.

They also boast antioxidants that combat oxidative stress and contribute to cellular health.

Similar to chia seeds, flaxseeds are lauded for their omega-3 content, benefiting heart health and reducing the risk of cardiovascular diseases. The fibre content in flaxseeds aids in regular bowel movements and may alleviate digestive issues like constipation. Some studies suggest that lignans in flaxseeds may have a role in hormonal balance, particularly in women.

Versatility in consumption:

Chia seeds absorb liquid, forming a gel-like consistency, making them ideal for creating hydrating beverages or puddings. These seeds can also be sprinkled over cereals, salads, yoghurts, or incorporated into baked goods for an added nutritional boost.

Grinding flaxseeds, on the other hand, enhances their digestibility and allows easier incorporation into smoothies, yoghurts, or as an egg substitute in baking. Adding ground flaxseeds to soups, casseroles, or oatmeal infuses dishes with their nutritional benefits.

Considerations and precautions:

Chia seeds can absorb large amounts of water, potentially causing discomfort if consumed without adequate hydration.

Some people may find it challenging to digest whole flaxseeds; grinding them can aid in absorption and prevent gastrointestinal issues.

Which one is better?

Both chia seeds and flaxseeds showcase remarkable nutritional profiles, offering a spectrum of health benefits. Choosing between the two might boil down to personal preferences and specific health goals.

Chia Seeds might be preferable if:

• You value their hydration abilities and gel-like texture in foods.
• You seek a slightly higher fibre content per serving.

• You prefer their nuttier taste profile.
• You're looking for potential hormonal balance support.