Chia versus flaxseed!
- Dietitian.Lauren Hmede
- Feb 6, 2019
- 3 min read
Chia seeds and flaxseed both have beenfits on health, per serving chia seeds nutrients may overweigh flaxseed. So let us first start by knowing nutrition facts of both chia and flaxseed.
Chia seeds versus flax seeds nutrition:
Both types of seeds contains omega-3:ALL, protein adn fiber.
Considering chia seeds, they contain the higher amount of fiber and are especially rich in soluble fiber which lower cholesterol and promote satiety. In addition they are easy to digest and can be consumed both ground or whole. Moreover they are rich in manganese and phosphorus.
Flaxseeds pack in more omega-3 fatty acids per serving which has anti-inflammatory properties. Flaxseeds are also high in lignans which is an anti-oxidant that fgith cancer and heart disease. They need to be ground before consumption.
Two tablespoon of chiaseeds has:
137 calories
12.3 grams carbohydrate
s4.4 grams protein8.6 grams fat
10.6 grams fiber0.6 milligram manganese (30 percent DV)
265 milligrams phosphorus (27 percent DV)
177 milligrams calcium (18 percent DV)
1 milligram zinc (7 percent DV)
0.1 milligram copper (3 percent DV)
44.8 milligrams potassium (1 percent DV)
Two tablespoon of flaxseed:
110 calories
6 grams carbohydrates
4 grams protein8.5 grams fat
6 grams fiber
0.6 milligram manganese (30 percent DV)
0.4 milligram thiamine/vitamin B1 (22 percent)
80 milligrams magnesium (20 percent DV)
132 milligrams phosphorus (14 percent DV)
0.2 milligram copper (12 percent DV)
5 milligrams selenium (8 percent DV)
Uses for Chia Seeds vs Flax Seeds"
Both types are rich in antioxidants, vitamins and minerals, omega-3 fatty acids, dietary fiber and protein. They both support healthy skin, promote digestive health and boost cardiovascular health.
Flax seeds are the richest dietary source of lignans that help to promote hormonal balance and reduce the risk of cardiovascular disease, osteoporosis and maybe even hormone associated cancer like breast cancer. In adition, they are good source of thiamine, which helps the body to utilize the macronutrients found in the seeds and turn them into useable energy. Thiamine also supports cognitive health, and getting enough may help to prevent neurodegenerative disease.
Chia seeds, on the other hand, contain more calcium and phosphorus per serving. Calcium is known for its ability to improve blood pressure and support bone health while phosphorus is needed to maintain energy levels, and it promotes detoxification.
Chia Seeds Or Flax Seeds for Constipation?
Both chia seeds and flax seeds are beneficial for digestion and help to relieve constipation. Both form a gel when they are combined with liquid during digestion. This blocks the fiber in the seeds from releasing sugars and breaking down fully. This helps to bulk up stool and flush water from your digestive tract. The fiber in both chia seeds and flax seeds also act as prebotics that help to stimulate the growth of friendly bacteria in your gut.
Chia seeds contain more fiber ounce for ounce, so it relieves better the constipation.
Chia Seeds vs Flax Seeds for Bodybuilding:
Chia seeds in particular are often used by athelete for carbs loading to help maximize the storage of glycogen in the muscles and liver.
Chia seeds and flax seeds both contain protein that can help to build muscle mass and increase strength. It may be especially helpful to consume chia seeds and flax seeds after a workout to support the repair of muscle tissues, help in building new muscle and speed up recovery time between workouts.
How to Eat Chia Seeds and Flax Seeds
You can add both types of seeds to your homemade baked goods, like breads, waffles, muffins and cookies. You can also add them to your daily breakfast bowl, smoothie or yogurt parfait.
Chia Seeds vs Flax Seeds in Smoothies
Both chia seeds and flax seeds are great additions to any smoothie. They will boost the nutritional value and make the smoothie more filling because of their fiber content.
Should You Eat Chia Seeds and Flax Seeds Together?
Eating chia seeds and flax seeds together will supply a range of nutrients. To incorporate the seeds into your daily regime, start by eating one tablespoon of each type of seed daily. If you aren’t used to eating this much dietary fiber, start with a half tablespoon of each first so your digestive system can adjust.
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