Chia or Flax: Which Seeds Are Better For You?

All this talk about chia and flax seeds makes you think, “Which seeds are better for me?”  Let’s break it down and figure out which seed is right for you. 

Chia Seed Benefits:


  • Loaded with antioxidants
  • Almost all the carbs in them are fiber
  • High in protein
  • High in Omega-3 fatty acids (more than salmon)
  • Can cause major improvements in Type 2 diabetes 

Flax Seed Benefits:


  • High in fiber
  • High in Omega-3 fatty acids
  • Lignans (estrogen and antioxidants)
  • Recent studies have shown that flaxseed may have a protective effect againt breast cancer, prostate cancer and colon cancer.

If you are looking for more fiber in your diet: Chia wins.  An ounce gives you 10.6 grams of fiber versus 7.6 grams for flax.  The fiber in flax is mostly soluble fiber, which research has shown an association between daily flax consumption and lower cholesterol.

If you would like to add more omega-3 fatty acids in your diet: Flax wins. Flax contains 11.8 grams per serving, but chia has 8.6 grams. 

If you need more protein in your diet: It’s a tie. Chia and flax have about the same amount per ounce. 

If are in need of more calcium in our diet: Chia wins. Chia seeds have more than double than flax seeds. 

As for minerals such as phosphorous and copper, Chia wins in the phosphorus department. This mineral is essential for the formation of bones and teeth. Copper is important for red blood cell formation and flax beats chia in this area. 

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