Both varieties have much to offer regarding their nutrients, health benefits, and culinary versatility.
Fiber is a critical nutrient that supports heart health,digestive health, and blood sugar regulation.
Absorption
Chia seeds and flaxseed are both sold in whole and ground form.
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Research has found that both seeds are better absorbed when consumed ground.
Ground seeds may also be more easily digested than whole seeds for some people.
Chia Seeds and Flaxseed Differences
Both chia seeds and flaxseed have lots of unique characteristics to offer.
Let’s highlight some of their key differences and how they may relate to your health goals.
Chia seeds and flaxseed are highly nutritious but vary in the amounts of certain nutrients and compounds.
First, their micronutrient composition varies slightly.
Chia seeds are a better source of calcium than flaxseed.
You will find fiber in both chia seeds and flaxseed.
However, chia seeds contain slightly more fiber per serving.
There are 8 g of fiber in flax and 10 grams of fiber in chia seeds per 1-ounce serving.
The lignans in flaxseed have unique antioxidant properties and may have potential anticancer effects.
Lignans have also been associated with potential hormonal benefits, particularly in people assigned female at birth.
They may help balance hormones and alleviate symptoms related to hormonal fluctuations.
While chia seeds also contain soluble fiber, their mucilage content is not as pronounced as that of flaxseed.
Furthermore, chia seeds can absorb water and hold it, contributing to hydration.
This property may influence the way nutrients are released and absorbed.
Flaxseed, while providing hydration through water absorption, does not have quite the same degree of gel-forming ability.
Is It OK to Eat Chia Seeds and Flaxseed Together?
If you like both chia seeds and flaxseed, you might consider eating them in combination.
Keep in mind that both are sources of fiber, providing 8 to 10 g per ounce.
Verdict: Which Seed Is Healthier?
Plus, neither requires much preparation to consume; you’re able to add them to foods raw.
They provide protein, fiber, and alpha-linolenic acid.
Experiment with both and see what works best for your likes, goals, and ease of use.
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