Both chia seeds and flax seeds top the list of superfoods. They are both easy to add to your salads or smoothies for a nutritional punch. But is one better than the other? Let’s compare.
| Chia Seeds/2 Tbsp. | Flax Seeds/2 Tbsp | |
| Calories | 122 | 80 |
| Protein | 4g | 3g |
| Complete Protein? | Yes | No |
| Fiber | 6.9g | 4g |
| Omega 3 (EFA) | 5,000mg | 2,700mg |
| Taste | Faintly nutty/ Earthy | Whole grain/Nutty |
| Storage | Keep for two years | Spoil quickly |
| Versatility | Don’t need to grind | Must grind |
| Gluten | Gluten-free | Gluten-free |
Both are good sources of fiber as well as calcium, phosphorus, iron, magnesium -13% RDA; zinc, magnesium, copper, 15% RDA
Both contain more antioxidants and lignans (great for hormonal health) than blueberries.
Depending on what source you check out, either could win. If you had to choose based on the above comparison, it looks like chia seeds win, but not by a landslide. Use both. Each has many nutritional benefits and are an easy addition to your healthy diet where variety is key.
Flax seed should be ground before eaten to access the nutrients inside – you can use flax seed in coconut or plain organic yogurt with some raw honey, smoothies, and healthy baked goods. Keep the whole seeds in a glass jar in the freezer and grind them in a coffee grinder as needed.
Chia seeds are a great addition to smoothies and chia pudding is a fabulous breakfast – very filling.
As both seeds contain a high amount of fiber, make sure you are drinking enough water with them if there aren’t any liquids included in the recipe – otherwise, they may draw water from your body resulting in dehydration. I’ve included a tasty chia pudding recipe down below as a preview for my upcoming summer detox.
Speaking of detoxes, it’s not too late to register for my Spring Renewal Detox; we’re only on Prep Day #1. We don’t start the actual detox until Sunday, April 2nd; join us! You can register at https://worthynutrition.com/spring-renewal-detox/
Chocolate Chia Pudding
Serves 1
1 cup dairy-free milk
1 tablespoon honey or stevia to taste
⅓ cup chia seeds
1 teaspoon cinnamon
2 tablespoons raw cacao powder
1 tablespoon unsweetened, shredded coconut
MIX THE INGREDIENTS: Mix the dairy-free milk and honey (or stevia) until dissolved. Next add chia seeds, cinnamon, and raw cacao powder. Allow the mixture to set for about 8 to 10 minutes. When the pudding is thick, top it with shredded coconut and serve. You can also serve warm by heating the milk first (without bringing to a boil); then add the rest of the ingredients.
