Chia, Flax Seed OR…?
Today’s topic has been on my mind for a while now. How easy is it to add little seeds to your diet?! I know I pop them into smoothies all the time! They often pack a punch for such little guys. The question that nags at me… which one should I be using? There’s Chia, Flax, Hemp, Jack Fruit… I could list them all day. For now I’ve decided to compare the two heavy hitters (and best known) in seed world, Chia and Flax. So which is worth it’s weight in nutrients??
Well the answer isn’t black and white (like different varieties of chia seeds - see what I did there?). The answer is, it depends… That’s right. Annoying huh? If you’re like me, you prefer a clear answer. This one or that one… But when it comes to healthy foods, there isn’t always a one size fits all answer.
What does it depend on then? It depends on what you need to get out of the seed itself, nutritionally speaking. Let’s say you are big on getting those Omega-3s (which have a plethora of health benefits including reduction of inflammation and lowering of triglyceride levels), then Flax would be your victor, knocking out Chia when rivaling head to head over Omega-3 content. Alternatively, Chia would rule the ring if you are looking to add more calcium to your diet. Chia has over twice as much of your daily value of calcium (18% per 3 Tbsp serving) when compared to Flax.
OK, so now you’re probably thinking, “geez I still don’t know which to use!” Below is a chart of some major nutrients and how the two compare. As you can see, Flax takes the lead in thiamine and potassium while Chia beats out Flax in fiber and iron content. This will hopefully help you to decide. (Not that using BOTH isn’t an option as well…)
Which ever you decide… Make sure you do your research on the brand you’re buying and as always, check the label on the package before purchasing! Below are my personal go-tos.
Carrington FLAX SEED OR TO-GO FLAX SEED
Carrington CHIA SEED
Pro Tip:
I prefer the go-paks to the large bag. It’s a perfectly portioned amount. You can use this in salad dressings, smoothies and sauces made at home OR take these out to dinner and add it to your meal at restaurants.
Notable Sources:
https://www.healthline.com/nutrition/chia-vs-flax#TOC_TITLE_HDR_3