So which is better Chia or Flax?

Sandhya Gugnani

Nutrient comparison: Chia vs Flax

Nutritional Value	CHIA SEEDS  ( 2 tbsp dried)	FLAXSEEDS  (2 tbsp grounded)
Energy	69 Kcal	75 Kcal
Fat	4.4 g	6 g
Protein	2.3 g	2.6 g
Carbohydrate	6 g	4 g
Fibre (* 25-30g/day)	20% of RDA*	15% of RDA*
Calcium (1000 mg/day)	9% of RDA	4% of RDA
Potassium ( 4700mg/day)	2% of RDA	3% of RDA
Vitamin B1 ( 1-2 mg/day)	6% of RDA	15% of RDA
PUFA	3 g	4 g
Selenium ( 55mcg/ day)	11% of RDA	5% of RDA

While selecting the seed your individual needs matter the most.

• People trying to loose weight chooses Chia for its ability to form gel when mixed with liquid, which has a higher satiety value & makes you feel full.
• It also regulates blood sugar.
• Unlike Flaxseeds, Chia seeds are rich in calcium which is good for strengthening bones.
• They are also rich in selenium which is an antioxidant which helps to fight cancer & heart disease.
• Chia seeds are more expensive as compared to flaxseeds.

• Whereas flaxseeds high in Omega 3 & brain boosting vitamins are good for brain , skin, arteries & preventing inflammation.
• Flaxseeds are rich in lignans which is a kind of antioxidant known as phytochemicals. Lignans helps to reduce cholesterol, improves skin & hair and also reduce menopause symptoms.
• Flaxseeds to be consumed in a ground form to get maximum nutritional benefits.
• Since you can see that they both have benefits that makes them necessary & useful especially for a vegan’s diet.

(Sandhya Gugnani is an expert Nutritionist. Visit her at: www.yournutritionandhealth.com)