If there is one question that is asked to us quite often here at Florida Herb House it would be for us to declare whether Flax Seeds or Chia Seeds are better for you. We sell quite a bit of both seeds and to be totally honest, we have not really taken the time to unveil the good and bad of each seed – but now we will. In recent times we have seen many health experts write off the Flax Seed to make way for the new sheriff in town; The Chia! But we are not ready to fall on that bandwagon yet. Dedicated to our customers and eager to dig a little deeper on the subject, we set out to find the answer.
To begin with, both of our Flax and Chia seeds are organic grown and chemical free. They are harvested according to strict organic standards and without the use of fertilizers and other harmful chemicals. That’s a big plus for each! Additionally, both seeds are gluten free and Non GMO (i.e., Genetically Modified Organism) which puts them side by side so far. But what seed is more of a superseed? Well, lets start with the basics. We took an ounce of each seed and here is what we found.
Calories – The Chia Seed wins with only 137 calories per ounce compared to a slightly higher 150 calories per ounce for the Flax Seed. CHIA WINS!
Protein - The Flax Seed edges out the Chia for total protein weighing in at 5.1 grams per ounce compared to 4.4 grams in the Chia. FLAX WINS!
Fiber – Chia takes first place for fiber with 10.6 grams. The Flax Seed weighed in at 7.6 grams. CHIA WINS!
Okay, so far the Chia Seed is winning 2-1 over Mr. Flax. We did not use the “Total Fat” calories to rank these seeds because one of the most beneficial ingredients in both is the abundance of EFA’s (Essential Fatty Acids), also known as Omega 3′s and Omega 6′s. Since these are healthy fats we feel the total fat calories would be somewhat skewed by declaring one a winner in this category. Next up, the big one; The Omega round!
"Omega-3 fatty acids are considered essential fatty acids: They are necessary for human health but the body can’ t make them — you have to get them through food. Omega-3 fatty acids can be found in fish, such as salmon, tuna, and halibut, other seafood including algae and krill, some plants, and nut oils. Also known as polyunsaturated fatty acids (PUFAs), omega-3 fatty acids play a crucial role in brain function, as well as normal growth and development. They have also become popular because they may reduce the risk of heart disease. The American Heart Association recommends eating fish (particularly fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon) at least 2 times a week." – University of Maryland Medical Center
Omega 3 Essential Fatty Acids – The Flax Seed dominates this one with a whopping 6388 mg’s per ounce while the Chia measures in at 4915 mg’s per ounce. FLAX WINS!
Omega 6 Fatty Acids – Once again the Flax Seed edges out the Chia with 1655 mg’s versus 1620 mg. FLAX WINS!
Next is a very important category; Omega 3 : 6 Ratio. Since the typical American diet contains way too many Omega 6′s and not enough Omega 3′s, a ratio of more Omega 3′s over the Omega 6′s is very favorable in any food.
Omega 3 : 6 Ratio – While the Chia Seed does nicely in this category yielding about a 3:1 ratio, the Flax Seed delivery a 4:1 ratio. FLAX WINS!
Well, it seems Flax has taken the lead with the score now 4-2. Let’s go to the last round and see who will take home the blue ribbon.
Calcium – Chia wins this one with 177 mg’s of Calcium per ounce versus 71.4 mg’s for the Flax Seed. CHIA WINS!
Sodium – Chia also wins this one with a lower sodium content of 5.3 mg’s versus 8.4 mg’s for the Flax Seed. CHIA WINS!
Magnesium – An ounce of Flax Seed contains 110 mg’s of magnesium while the Chia Seed weighs in with 0. FLAX WINS!
Potassium – Flax takes this one also with 228 mg’s versus 44.8 mg’s for the Chia. FLAX WINS!
Vitamins – Both the Chia and Flax have a similar vitamin profile with such vitamins as A, B’s, C, E, D and K, so we rank this as a tie. TIE!
Amino Acids – Chia wins this one with a more complete amino acid profile than the Flax Seed. CHIA WINS!
The winner – Mr. Flax! Flax takes this one 6-5 in a close heated battle. Now we can see clearly where each seed has it’s own benefits. Flax seeds provide an abundance of healthy fatty acids and more anti-inflammatory compounds than the Chia Seed. The Flax Seed also serves up a richer mineral profile and more protein than it’s close competitor. The Chia Seed on the other hand is lower in calories and salt, and higher in fiber. The Chia Seed has an impressive Calcium content and has a better overall amino acid profile. Hopefully now we all have a little better understanding on what each seed can do for us. We love them both and that's why we are excited to now offer ChiaX to all our fabulous health conscious customers!
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