Flax v’s Chia, Who Wins?
Both flaxseed and chia seeds are considered superfoods based on their concentrated sources of nutrients that help increase human health. With both offering Omega 3’s, fibre, lignans, antioxidants, calcium, protein, vitamin and minerals, which one wins in each of these categories?
Omega 3 Fatty Acids
Flaxseeds are number one plant-based food for Omega 3 fatty acids, with one ounce containing 6000mg of ALA, a common Omega 3. Chia seeds, in comparison, has 4900mg of ALA.
Fibre
Flaxseeds contain 8g in one ounce, as compared to chia seeds’ 11g for same amount.
Lignans
Lignans are an antioxidant and flaxseeds contain higher amounts than chia seeds.
Calcium
Calcium is vital for bone health and strength. In the case of calcium, chia is the winner.
Protein
Both are good sources, but flax wins with 8g per ounce v’s 6g with chia.
Vitamins and Minerals
Both are rich in vitamins and minerals, but chia comes in slightly on top. However, if you are looking to increase your iron levels choose flax, but if you need calcium, choose chia.
So, in summary, either seed is excellent and can be added to soups, cereal, smoothies and salads etc.
Personally, I like chia seeds as they are considered a complete protein (contains all 9 essential amino acids) which is important to me being vegan. It also makes a great pudding (see recipe below) and when mixed with water or milk it swells and gives a feeling of fullness.
Ingredients
- 1 cup of almond/soy milk
- 1/3 cup of chia seeds
- 2 tsp of Cocoa powder or cinnamon
- 1 tsp maple syrup (optional)
- 1 tsp stevia (optional)
Directions
- Place all ingredients into jar with lid
- Shake to mix contents
- Place in fridge overnight or for several hours
Enjoy 🙂
