Chia Seeds vs. Flax Seeds for Over 50 Health

Seeds as a Nutrition Powerhouse

In the world of healthy nutrition, you hear a lot about seeds, especially chia, and flax. Although they both offer health benefits, they can be different in what they bring to the table. 

If you are trying to eat better, it’s essential that you understand what these nutritional powerhouses have to offer. What problems do they solve, and what nutrients do they provide? 

We’ll walk you through the basics and unravel some secrets behind these distinct seed options. 

Chia Seeds

What Are Chia Seeds? 

Called Salvia hispanica, chia seeds originate in Central America. They were once a staple food of the Aztecs. Surprisingly, they are members of the mint family, even though they have a nutty flavor.

These plant seeds are a great source of omega-3 fatty acids. So, you can add them to your list of heart-healthy foods, such as seafood and oatmeal. They also make a practical meat substitute for those who choose a vegetarian or vegan diet. 

According to the Academy of Nutrition and Dietetics, chia seeds are rich in:

• Fiber

• Protein

• Iron

• Calcium

• Magnesium 

• Zinc

They are excellent addition to a healthy diet plan that can lower your risk of heart disease. 

How to Use Chia Seeds

There are a variety of ways you can use chia seeds. You can sprinkle chia seeds on almost any food for a mild, nutty flavor. They have a somewhat neutral taste, so they work on savory and sweet recipes. Sprinkle them whole on salads, yogurt, or cereal. 

When you soak chia seeds, they become gelatinous, so you can mix them into drinks, baked goods, soups, or hot cereal like oatmeal. You can even make a tasty pudding. Find the recipe here! Just mix some chia seeds with milk and let them sit. You can add fresh fruit to your chia pudding for a fantastic-tasting, healthy breakfast or sweet treat.

Flax Seeds

What Are Flax Seeds? 

Flax or Linum usitatissimum or linseed is a versatile plant used in many industries, including textiles, art, and fashion. In the culinary world, the plant's seeds get all the attention. 

Flax seeds are a nutritionally dense food. They are rich in protein, fiber, and omega-3 fatty acids. These seeds are also good sources of:

• Thiamine

• Copper

• Molybdenum

• Magnesium

• Phosphorus

According to the Agricultural Research Service, just one hundred grams of ground flaxseed contains:

• 41 grams of fat

• 28 grams of fiber

• 20 grams of protein. 

Even though there are a lot of carbs in these seeds, it’s mostly fiber. Flax seeds are a superfood that can lower your risk of heart disease, high cholesterol, insulin resistance, and type 2 diabetes. They can also promote weight loss. Their high fiber content and density help suppress hunger and stave off cravings. 

How to Use Flax Seeds

Flax seeds work best when ground. If you buy them whole, prepare them with a coffee, spice grinder, or food processor.

You can then sprinkle it on salads, in yogurt, or oatmeal. They also work well in baked goods such as muffins or cakes. This is a great way to sneak in extra fiber!

Are Chia Seeds or Flax Seeds Better?

The truth is you can’t go wrong adding either chia or flax seeds to your diet. You can even do both if you want to go extra healthy.They both will help lower blood sugar and blood pressure. They are great for bone health, too!

Each contains a significant amount of essential fatty acids for heart health and to lower cholesterol levels. Their omega-3 fatty acids have anti inflammatory properties, as well. 

We love using both chia and flax seeds everyday. Let’s look at the nutritional differences between chia seeds and flax seeds and which can aid in your health goals!

Chia Seeds vs. Flax Seeds for Weight Loss

Either option is an effective nutrition source for weight loss. If you have to choose just one, flax seed might be better. Flax seed is around 33 percent soluble fiber. Chia seeds are closer to 7 to 15 percent.

A high soluble fiber content will help you feel fuller and eat less naturally. Soluble fiber can also trigger hormones that help control hunger. If your goal is weight loss, the more soluble fiber in your diet, the better. 

Chai Seeds vs. Flax Seed - Protein Content

You’ll get about the same amount of protein in both flax and chia seeds. A one-ounce portion of each gives you five grams of protein.

Nutritionally, these two seeds are very balanced, but in different ways. Chia seeds contain fewer calories. Flax seeds, though, have more copper and potassium. Either one are good options for adding more protein to your diet, however. 

Chia Seeds vs. Flax Seeds - Constipation Relief

Both chia and flax seeds contain soluble and insoluble fiber. Fiber is what stimulates the digestive tract to keep everything moving. That means either one is effective for constipation relief. Ounce per ounce, though, you’ll get more overall fiber (soluble and insoluble) from chia seeds. 

Discover More Delicious Recipes and Nutrition Advice with Mighty Health

Find more great nutritional information on our Mighty Health website. We are the premier all-in-one exercise, nutrition, and daily health program for those over 50. Download the app today to get matched with your very own health coach who can help set you up with an exercise and healthy eating program just for you!