Which Is Better for Omega-3s and Magnesium?
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Chia seeds and flax seeds may be tiny, but they pack an impressive amount of nutrients: fiber, healthy fats like omega-3, and even minerals like magnesium. Both seeds have been linked to health benefits, such as improved blood sugar and lower cholesterol.
Both chia and flax seeds are good sources of healthy fats, including alpha-linolenic acid (ALA), a type of omega-3 found in some plant foods. One ounce of flax seeds provides about 6.4 grams of ALA, while the same serving of chia seeds provides 5 grams.
ALA has anti-inflammatory effects, and increasing dietary intake of ALA is associated with a lower risk of heart disease, including coronary heart disease, the most common heart disease in the United States.
Flax and chia seeds also provide protective plant compounds, like lignans. These compounds have anti-inflammatory, cholesterol-lowering, and anti-atherosclerotic properties, meaning they help prevent plaque buildup on artery walls. Chia seeds contain polyphenols like caffeic acid, ferulic acid, rosmarinic acid and flavonoids, which protect against cell damage.
One ounce of flaxseed provides 111 milligrams of magnesium, or about 26 percent of the recommended daily value. Chia seeds aren’t far behind: One ounce of them contains 95 milligrams of magnesium.
Magnesium is a powerful nutrient for the human body. It is necessary for more than 300 different chemical reactions necessary to sustain life, including:
- Maintain nerve and muscle function
- Support a healthy immune system
- Keeping your heart rate stable
- Helping bones stay strong
- Stabilize and adjust blood sugar
Here’s a closer look at how a one-ounce serving of chia seeds and flax seeds compare in terms of macro and micronutrients.
| Chia Seeds | Flax seeds | |
| Calories | 138 | 150 |
| Protein | 4.7 grams (g) | 5g |
| Crabs | 11.9g | 8g |
| Fiber | 9.8g | 8g |
| Fat | 8.7g | 12g |
| Iron | 2.2 milligrams (mg), or 12% of the daily value (DV) | 1.6 mg, or 9% of the DV |
| Calcium | 179 mg, or 14% of the DV | 57 mg, or 4.5% of the DV |
| Copper | 0.26 mg, or 29% of the DV | 0.35 mg, or 39% of the DV |
| Magnesium | 95 mg, or 23% of the DV | 111 mg, or 26% of the DV |
| Manganese | 0.77 mg, or 33.5% of the DV | 0.69 mg, or 30% of the DV |
| Thiamine | 0.18 mg, or 15% of the DV | 0.46 mg, or 38% of the DV |
| Selenium | 15.6 micrograms (mcg), or 28% of the DV | 7.2 mcg, or 13% of the DV |
| Zinc | 1.3 mg, or 12% of the DV | 1.2 mg, or 11% of the DV |
Chia seeds contain more fiber than flax seeds. They provide 9.8 grams of fiber per ounce, while flaxseed provides 8 grams. However, chia seeds and flax seeds are made up of different types of fiber.
- Flax seeds: 40% fiber by weight: 25% soluble fiber and 75% insoluble fiber
- Chia seeds: 30 to 40% fiber by weight: 85 to 93% insoluble fiber, 7 to 15% soluble fiber
Soluble fiber dissolves in water and can be fermented or broken down by bacteria in your digestive tract. This helps draw water into the poop, keeping it soft and easy to pass. Soluble fiber also reduces cholesterol by blocking its absorption in the digestive tract and helping the body get rid of it.
Insoluble fiber does not dissolve and ferment well by gut bacteria. Insoluble fiber promotes comfortable, regular bowel movements by adding bulk to your stools.
Chia seeds and flax seeds can be added to both sweet and savory recipes, but there is one key difference to consider first:
- The chia seeds absorb the liquid and form a gel-like texture. This makes them ideal for thickening smoothies, sauces and puddings.
- Flaxseeds are best eaten ground. Whole flaxseeds can be harder on the digestive system because they can pass whole.
You can easily add chia seeds and flax seeds to meals to increase fiber and overall nutritional value by:
- Mix them with yogurt and oatmeal.
- Add them to smoothies and protein shakes.
- Use them in baked goods like bread, muffins and crackers.
- Mix chia seeds with milk or nut milk and let the concoction thicken into chia pudding.
- Use chia seeds to thicken sauces and salad dressings.
- Add chia and flax seeds to homemade granola and energy balls.
- Make chia seed jam by mixing chia seeds with cooked fruit.
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