Chia Seeds vs. Flax Seeds: the 411 on the super seeds

Both chia seeds and flax seeds top the list of super foods. They’re both easy to add to salads, smoothies, yogurt, and hot or cold cereal…even baked goods, for a nutritional punch.  But is one better than the other? Let’s compare.

*The Omega 3 fatty acids found in both these seeds are in the form of alpha-linolenic acid, or ALA. The body converts this form of fatty acid into the Omega-3 EPA and DHA fatty acids. Only a portion of the ALA fatty acid is converted to Omega 3.

Chia Seed Advantages:

• Besides being a complete protein, chia seeds are a wonderful source of calcium, manganese, magnesium, potassium, and phosphorus, and are a rich source of antioxidants that protect our cells from damage that speeds up aging and leads to disease.
• Chia can be eaten whole or ground while flax seeds must be ground because the whole seeds are much more difficult to digest. However, you can buy flax seeds already ground to save time.
• Chia has a very mild, neutral flavor. You can add it to foods without changing the food’s original flavor. Flax seeds have a more pronounced nutty flavor.
• Soak 1 T. chia seeds in 3 T. water for 15-30 minutes and they form a gel that can be used in place of eggs in baking. I do this all the time due to sensitivity to eggs. (I prefer to grind my seeds first.)

Flax Seed Advantages:

• Flax seeds are an excellent source of lignans (a phytonutrient), omega-3 fatty acids, calcium, phosphorous, potassium, magnesium, folate, and soluble fiber.
• Flax seed is typically used to improve digestive health, relieve constipation, and may also help lower low-density lipoprotein (LDL, or “bad”) cholesterol levels.
• Studies have also shown that flax seed consumption may have a positive effect on blood pressure as well as play a role in preventing or slowing certain types of cancers.
• Finally, just like with chia, I have also used flax seeds mixed with water as a replacement for eggs in baking, though I do prefer chia seed for this purpose. (1 T. ground flax seeds + 3 T. water = 1 egg)

Depending on what source you check out, either seed could win out. To me, it looks like a wash. Use both! Each have their own nutritional benefits and are an easy addition to your healthy diet where variety is key.