While chia seeds and flax seeds contain different nutrients, both may offer health benefits. Chia seeds are higher in fiber while flax seeds contain more antioxidants.
Over the last couple of years, certain seeds have come to be seen as superfoods. Chia and flax seeds are two well-known examples.
Both are incredibly rich in nutrients, and both have been linked to health benefits such as a healthier heart, lower blood sugar levels, and protection against certain types of cancers (1Trusted Source, 2Trusted Source).
But many people wonder which of the two seeds is actually the healthiest. This article looks at the science-based evidence.
Chia seeds are little oval-shaped seeds originating from the Salvia hispanica plant, more commonly known as the chia plant. They are sometimes called salba seeds, are usually bought whole, and come in black and white varieties.
Chia seeds are native to Mexico and Guatemala and were likely used as a staple food in ancient Aztec and Mayan diets (2Trusted Source).
In comparison, flax seeds are flatter and slightly bigger than chia seeds. Also known as linseeds, they are generally brown or golden, can be bought whole or ground, and are thought to originate from the Middle East.
Chia seeds taste pretty bland, whereas flax seeds have a slightly nuttier flavor. However, both types of seeds are easy to incorporate into a variety of dishes.
Nutrition comparison
Both chia and flax seeds are rich in a variety of nutrients.
This table compares the two, listing the amounts of major nutrients per 1-ounce (28-gram) portion, or around 4 tablespoons
Both seeds contain a good amount of protein and omega-3 fats. An ounce of flax contains 6,388 mg of omega-3s, while the same amount of chia seeds contains 4,915 mg (6, 7).
Flax seeds also have significantly more copper and potassium.
Chia seeds have slightly fewer calories and more fiber. They also have 2.5 times more of the bone-strengthening mineral calcium, as well as slightly more iron and phosphorus.
Both may lower the risk of heart disease
Both chia and flax seeds contain good amounts of alpha-linolenic acid (ALA), a type of plant-based omega-3 fat.
ALA is considered essential because it’s a type of fat your body cannot produce. This means you can only get it through your diet.
Interestingly, several studies have linked ALA to a lower risk of heart disease (8Trusted Source).
Several studies have also looked at the benefits of flax or chia seeds on blood pressure and cholesterol levels, two risk factors for heart disease.
Eating about 1 ounce (35 grams) of chia seeds or chia flour per day may lower blood pressure by 3–6 mm Hg in people with diabetes and by up to 11 mm Hg in those with high blood pressure (9Trusted Source).
Similarly, a study in 2013 found that eating about 1 ounce (about 30 grams) of flax seeds per day may help reduce blood pressure by 7–10 mm Hg in the general population and by as much as 15 mm Hg in those with high blood pressure (10Trusted Source).
Other older studies have shown that flax seed-enriched diets reduced levels of LDL (bad) cholesterol by up to 18% and triglyceride levels by up to 11% (11Trusted Source, 12).
Only a handful of studies have examined the effect of chia seeds on blood cholesterol levels, and most have failed to report any cholesterol-lowering benefits (13Trusted Source, 14Trusted Source).
That said, chia seeds contain just slightly less ALA than flax seeds, so it’s possible that they have similar heart-protective effects. More studies may simply be needed to confirm this effect.
It’s worth noting that, because of their high omega-3 content, both flax and chia may reduce blood clotting and thin the blood. People who take blood thinners should consult a healthcare professional before adding large amounts of these seeds to their diets (2Trusted Source, 11Trusted Source, 15, 16).
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