Flax seeds vs chia seeds: is there a winner?

Seeds are foods that have recently been introduced into many dietary guidelines and have revolutionized nutrition. In the context of a balanced diet they are able to positively affect the functioning of the body.

We are going to show you what are the differences between the two most famous seeds today: chia seeds and flax seeds. Both can be used in almost the same situations. However, a combination is always possible to achieve a higher supply of nutrients.

Noticeable differences between flax and chia seeds

With the naked eye you can find certain differences between flax seeds and chia seeds. The former are larger and somewhat less dark. While those of chia have a black color, those of linen are rather brown. The flavor also varies, although in both cases we are talking about insipid foods that stand out from an organoleptic point of view due to their texture.

Furthermore, it should be noted that chia seeds are capable of swelling in contact with water; something that linen ones can't do. This increases its culinary versatility, since it is possible to prepare puddings with them or shakes. Flax seeds, however, are more appropriate to add to dairy, such as yogurt or kefir.

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What is its nutritional contribution?

Flax seeds stand out for their high caloric intake. They are capable of providing 534 kilocalories for every 100 grams of product. Within the macronutrients, fats predominate, and their proteins are also notable.

They are low in sugar and have a significant fiber value. As far as micronutrients are concerned, they are capable of providing calcium, iron and magnesium in significant quantities, as well as a small dose of vitamin C, not very representative.

On the other hand, chia seeds are foods with fewer calories: 486 kilocalories per 100 grams of product. They also stand out for containing a large amount of lipids, almost all of the unsaturated type.

The proteins found inside, in the same way that it happens with those of the flax seeds, are of low biological value. Even so, it is possible to find 17 grams of them for every 100 grams of food. Its fiber contribution is also significant, greater than in the previous case. Finally, we must add vitamin A and vitamin C.

The seeds appeared in recent nutrition to revolutionize dietary guidelines. Their properties make them ideal for frequent incorporation.

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Main benefits of flax seeds and chia seeds

Regular consumption of seeds provides several health benefits. We present them to you.

Better cardiovascular function

The first of the benefits is the reduction of cardiovascular risk, caused by the fatty acid content of the omega 3 series. This is evidenced by a study published in The Cochrane Database of Systematic Reviews.

Reduction of constipation

On the other hand, it should be noted that regular fiber intake is able to improve the functioning of the digestive system. It has been shown to reduce constipation and even the incidence of some types of tumors, such as colorectal ones. Additionally, it can increase satiety, leading to less cravings for food.

More efficient cellular oxygenation process

We have to mention that the iron content can positively impact the ability to carry oxygen through the blood. There is evidence that a regular intake of this mineral decreases the incidence of anemia. However, absorption is higher when administered with a dose of vitamin C.

Chia seeds have a higher nutritional density than flax seeds, although the incorporation of both can be done together.

How to include them in the diet?

The best option to include the seeds in the diet is through the preparation of smoothies or salads. They can also be added to yogurts or bowls, thus enriching the recipes.

In the particular case of chia seeds, it is possible to prepare puddings with them in a very simple way. So an attractive texture is generated with a flavor that will depend on the rest of the ingredients that make up the elaboration. There are even those who make chia water with various ingredients that are high in antioxidants and consume it on an empty stomach.

They go well with nuts when they are put into yogurt or kefir. In this way, a very complete end result is obtained from a nutritional point of view. The protein intake will be significant, in the same way as the micronutrient content.

Flax seeds and chia seeds: beneficial foods

Flax seeds and chia seeds are beneficial for health. If we had to choose one, we would stick with chia. First of all, due to its lower caloric intake and its higher micronutrient content. Second, your greatest culinary possibilities.

Anyway, the most appropriate is to combine them and eat them regularly to take advantage of all the positive effects that they are capable of generating. Keep in mind that they should be in the context of a healthy diet.