Let’s Compare Super Seeds: Chia vs. Hemp vs. Flax

Now that you are familiar with the emerging chia seeds and hemp heartsfrom my past blogs, we are ready to ‘dig in’ and compare these super seeds to the famous flax seed. Today, we will compare chia seeds to hemp hearts and flax seeds. We will discuss what these seeds have in common as well as their distinguishing characteristics.

What do Chia, Hemp and Flax have in Common?

• Plant based, vegetarian, vegan protein sources
• ‘Complete protein’ – all your essential amino acids
• Gluten free * Contain heart healthy polyunsaturated fats (omega 3 & 6), which support immune function and brain functioning, and are cholesterol lowering and anti-inflammatory
• All are a source of both protein and fibre

Super SeedNutritional Comparison:

Chia Seeds:

• Chia seeds win for highest fibre content! In fact, the fibre is mostly the soluble or the cholesterol lowering kind which helps to fill us up until our next meal, adds bulk to stool and helps to control blood sugars.
• Contains 18% of your daily calcium requirement.
• Can be easily digested without a need to grind the seeds (unlike flax seeds).
• Contains the most phosphorus with 27% of daily requirements.

Hemp Hearts:

• Hemp wins for themost proteinper serving!
• Contains3Xmoreomega-6than omega 3’s (Note:Omega 3fatty acids from fatty fish (ie., EPA & DHA) are associated with the heart health benefits).
• Containsironandzinc, which are important for body functions.

Flax Seeds:

• Rich source oflignans, a phytochemical which reduces cancer risk by acting as an antioxidant.
• Least expensiveto buy compared to hemp hearts and chia seeds.
• Highest source of the plant-basedOmega-3 fatty acid(ALA) per serving.Note:ALA fatty acids convert in small amounts to the EPA and DHA form of Omega-3’s that are important for heart health and brain functioning.
• Mustgrind flaxseeds in order to reap health benefits.
• Can be a substitute for1 medium egg: 1 medium egg = 1 tablespoon ground flax seed + 3 tablespoons water

Bottom Line:

Aim to eat a more ‘plant-based’ diet that includes super seeds like chia, hemp and flax for alternative protein sources, added vitamins and minerals along with phytochemicals. If you are looking for afibre boost, your richest source would be thechia seeds. If you are looking for aproteinalternative, yourhemp heartsare a great option and reach for that flax to get some moreomega 3’s. So be adventurous and start adding some seeds to your yogurts, cereals, salads or when cooking or baking!

Enjoy your super seeds 😉