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So which is better Chia or Flax?

While selecting the seed your individual needs matter the most.

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)

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