Chia Seeds vs Flax Seeds: Which Superfood Is Better for You?

Seeds

are among the best foods that do wonders for your overall health and well-being. According to experts, eating a balanced and nutrient-rich diet includes the addition of super seeds like chia and flaxseeds—both of which are not just delicious but easy to add to your daily meals. However, which one is a better choice than the other? Read on to know.

Comparing chia seeds with flax seeds

Chia seeds are very small and black in colour, while flaxseeds are brownish-gold seeds that are slightly larger in size. Chia seeds have a bland taste, whereas flax seeds have a slightly nuttier flavour. Both chia and flaxseed are a powerhouse of beneficial nutrients like fibre, protein, healthy fats, and antioxidants.

Nutrition

Both chia and flax seeds are loaded with a wide variety of nutrients, which include carbs, fibre, protein, fats, magnesium, phosphorus, copper, iron, zinc, and calcium. While both contain a good amount of protein and omega-3 fatty acids, flax seeds have slightly more. Flax seeds also have significantly more copper and thiamine. Chia seeds have slightly fewer calories and more fibre. They also have nearly 2.5 times more of the bone-strengthening mineral calcium, as well as slightly more iron and phosphorus.

Cancer-healing properties

Both chia and flax seeds protect you against cancer in several ways, since they are rich in fibre, which is linked to a lower risk of certain types of cancer. Studies say a diet high in dietary fibre reduces the risk of the following cancers:

• Esophageal
• Gastric
• Colon
• Rectal
• Breast
• Endometrial
• Ovarian
• Renal cell
• Prostate
• Pancreatic

While both are also loaded with antioxidants, which reduce the levels of free radicals in your body, flaxseeds have the upper hand since they are a better source of lignans, a specific type of cancer-fighting antioxidant. According to experts, eating flax seeds regularly has anticancer effects against certain cancers, including breast cancer and acute myeloid leukemia (AML). Both chia and flax seeds provide multiple antioxidants with cancer-fighting properties.

Improve digestion

For great digestion, it is important to eat both chia and flaxseeds, as they are high in fibre content and can relieve constipation and diarrhoea. While soluble fibre may slow digestion, insoluble fibre adds bulk to your stool and may speed up the passage of food through your gut. Insoluble fibre in both flax and chia seeds can act as a mild laxative, which may help reduce constipation.

How to choose between chia and flax seeds?

According to experts, choosing the seeds of your choice – chia or flaxseed – ultimately depends on your nutritional needs and dietary preferences:

• If you want a complete plant-based protein, chia seeds are better
• To boost your intake of antioxidants, flaxseeds have the edge.
• Even though both have enough fibre for your needs, chia seeds offer a slight advantage in this area
• If you have a gluten sensitivity or celiac disease, both chia seeds and flaxseed are naturally gluten-free.