Flax Seeds And Chia Seeds: Is There A Big Winner?

When we plan to consume seeds, it is best to combine several different types to ensure we are getting full nutrients. Discover their benefits.

Seeds are foods that have recently been introduced into different dietary standards and have revolutionized nutrition. As part of a balanced diet, they are able to have a positive impact on the functioning of the body.

Here we will show you the differences between the two most famous seeds of the moment: flax seeds and chia seeds. Both can be used almost in the same situations. Nevertheless, it is always possible to combine them to have a higher nutrient supply.

The noticeable differences between flax seeds and chia seeds

At a glance, one can find some differences between flax seeds and chia seeds. The former are larger and a little less dark. Chia seeds are black in color while flax seeds are more brown.

The taste also changes, although in both cases we are talking about tasteless foods that stand out from an organoleptic point of view, due to their texture.

In addition, it should be noted that  chia seeds are able to swell on contact with water,  something that flax seeds cannot do. This increases their culinary versatility because it is possible to prepare  puddings  or milkshakes with it. Flax seeds, however, are more suitable when it comes to adding them to dairy products, such as yogurt or kefir.

What is their nutritional contribution?

Flax seeds stand out for their high caloric intake. They are capable of providing 534 kilocalories per 100 grams of product. Among their macronutrients, fats are the most numerous, as well as their proteins.

They consist of few sugars and have a significant value in terms of fibers. Regarding their micronutrients, they are able to provide calcium, iron and magnesium in significant amounts, as well as a small dose of vitamin C, but not very representative.

For their part, chia seeds are foods that have fewer calories: 486 kilocalories for every 100 grams of product. They stand out for their large amount of lipids, almost all of the unsaturated type.

The proteins they contain, just like in flax seeds, have low biological value. However, it is possible to find 17 grams for every 100 grams of food. Their fiber intake is also significant  and more important than in the previous case. Finally, we must add their intake of vitamin A and vitamin C.

The main benefits of flax seeds and chia seeds

Regular consumption of seeds brings several health benefits. Here they are.

Better cardiovascular function

The first of the benefits is the reduction of cardiovascular risk,  caused by their content of fatty acids of the omega-3 series. This is what a study published in The Cochrane Database of Systematic Reviews claims .

A reduction in constipation

In addition, it should be emphasized that  the regular intake of fiber is able to improve the functioning of the digestive system. They have been shown to reduce constipation and even the incidence of certain types of tumors, such as colorectal tumors. They can also increase satiety, which leads to lower anxiety about food.

A more efficient cellular oxygenation process

We must also mention that the iron content  can have a positive impact on the ability to carry oxygen through the blood. Evidence reports that regular ingestion of this mineral decreases the incidence of anemia. However, absorption is greater when administered with a dose of vitamin C.

How to include them in the diet?

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

In the particular case of chia seeds, it is possible to prepare  puddings  very simply by incorporating them into it. This allows you to have a nice texture with a flavor that will depend on the rest of the ingredients. Some people even make chia water with several ingredients that have high antioxidant content and consume it on an empty stomach.

They combine well with dried fruits when put in yogurt or kefir. Thanks to this, we obtain a very complete final result from a nutritional point of view. The protein intake will also be significant, as well as the micronutrient content.

Flax seeds and chia seeds: beneficial foods

Flax seeds and chia seeds are very beneficial for the health. If we had to choose just one, we would choose chia seeds. Why ? First, because of their lower caloric intake and their greater micronutrient content. And, secondly, for their more varied culinary possibilities.

Anyway,  the most suitable is to combine them and ingest them in the usual way  to take advantage of all the positive effects that they are capable of generating. Keep in mind that you should consume them as part of a healthy diet.