Chia Seeds vs Flax Seeds: Which Is Better for You?

Chia and flax seeds are the two most nutritious foods that nature has to offer. Although tiny, they have huge health benefits with both seeds being supported by contemporary studies.

In this article, we will explore the chia seeds and flax seeds benefits, compare the two seeds, and help you choose which of them may be more beneficial to your health objectives.

What Are Chia Seeds?

Chia seeds are derived from the Salvia hispanica plant, which is in the mint family and a native to Central and South America.

Ancient civilisations, including the Aztecs, harnessed these seeds to increase stamina and energy.

Important nutrients within Chia seeds are omega-3s, fibre, protein, calcium, magnesium and antioxidants.

You can choose from black chia seeds, or white chia seeds with both having slightly different flavours. Overall, they both have a mild, nutty flavour and, when soaked, absorb liquid to create a jelly-type substance/consistency.

There have been studies and experiments that show that this strange substance contributes to digestion and hydration.

They're incredibly versatile in the kitchen, with people often using them to thicken smoothies, create chia puddings, adding texture to baked goods, or even as a vegan egg replacer.

Many people also combine chia seeds with other nutrient-rich staples like sunflower seeds for an extra nutritional boost

What Are Flax Seeds?

Flax seeds (also known as linseeds) come from Linum usitatissimum, a plant that has been farmed since ancient times.

They’ve served as food, fiber and medicine for many years and have a naturally mild, nutty flavour and crispy texture. Flax seeds have become a pantry staple for anyone looking to support digestion, heart health and boost your natural energy.

Ground flax seeds are the best to eat, as they can be easily absorbed by the body and preserve their full nutrients.

Flax seeds also pair well with other nutrient-rich staples like pumpkin seeds or black sesame seeds for added texture and healthy fats.

Nutritional Comparison: Chia Seeds vs Flax Seeds Benefits

Both seeds are good sources of nutrients, though they vary a bit:

Based on these numbers, chia seeds win as a fiber and calcium source; flax seeds provide more omega-3s and antioxidant lignans, while also having slightly more calories per serve.

To explore other nutrient-rich options, browse our full collection of organic seeds.

Cardiovascular Benefits

When looking at the benefits of these seeds for heart health, both offer impressive advantages.

Flax seeds: Flaxseed consumption was shown to result in a decrease in inflammatory markers, including CRP and IL-6, according to a 2024 the meta-analysis of 54 randomized controlled trials.

Chia seeds: One study found that they could increase HDL (“good”) cholesterol and decrease LDL (“bad”) cholesterol, as well as triglycerides. For instance, a 2021 review noted positive effects on lipid profiles from consuming chia seeds.

Both seeds are full of omega-3s (great for heart health), as well as fiber and anti-inflammatory compounds, making either a great choice to add to your pantry.

Weight Management

With the addition of fiber, protein and healthy fats, both seeds can be helpful for weight management.

Chia seeds: Bloat in liquid, making you feel full longer, and suppressing appetite.

Flax seeds: In 2024, a review of studies concluded that supplementing with flaxseed may yield modest but statistically significant decreases in body weight (~0.63 kg), BMI and waist circumference.

When comparing the two seeds in terms of their weight benefits, there were measurable weight-related effects of flaxseeds, with chia seeds also promoting fullness and helping prevent calorie consumption.

Digestive Health Support

Both seeds are said to help your digestive system and health. 

Chia seeds are very gut‐friendly due to their gel‐forming nature, which helps slow digestion and encourages a feeling of fullness, in addition to promoting regularity.

Flax seeds on the other hand contain both soluble and insoluble fiber, promoting bowel movements. They help feed good gut bacteria and play a role in helping to prevent constipation.

So in terms of digestive health, there’s a plus on each side: chia seeds may keep you full longer; flaxseeds might help with constipation.

Skin, Hair and Beauty Benefits

While you consume both seeds, they also have benefits that go beyond the digestive system, with both having various skin, hair and beauty benefits.

Chia seeds have omega-3s and antioxidant properties which help hydrate skin, defend against oxidative stress and improve skin health.

Flax seeds, with their lignans and fiber, contribute to hormonal balance, which can mean healthier looking skin, a nourished scalp and stronger hair.

For the health of your skin, both seeds are good, but flax may be a little more beneficial for hormones and skin/hair.

Antioxidant & Anti-Inflammatory Effects

Both seeds also come with a variety of antioxidant and anti-inflammatory benefits. 

Flaxseeds, as mentioned before, lower IL-6 and CRP in meta-analyses - both markers of inflammation that are associated with chronic disease.

Chia seeds contain a few antioxidant phytochemicals (quercetin, kaempferol and chlorogenic acid) beneficial for fighting off free radicals and oxidative stress.

So both offer anti-inflammatory support; flax is perhaps a little bit more researched for markers of inflammation.

How to Use Chia and Flax Seeds?

Chia seeds:

• Dissolve 1-2 tablespoons in water or milk to form a paste.
• Toss into smoothies, yogurt, oatmeal or puddings, especially white chia seeds.
• Scatter on salads, cereal or desserts.

Flax seeds:

• Whole flax seeds may be crushed to increase absorption.
• Stir ground flax into baked goods, pancakes or waffles; mix it into soups and smoothies.
• You may keep whole seeds or ground seeds in the fridge in an airtight container (to prevent rancidity).

Rare Organics Tip: You probably don’t want to eat a ton of high‐fiber seeds without drinking enough water, because you can get bloated or potentially have difficulty digesting.

Overall Benefits of These Seeds

When it comes to choosing chia seeds vs flax seeds, the reality is you don’t have to pick only one. Both seeds deliver impressive nutrition and health benefits - but each with its own special strengths.

• If you are going for more fiber and calcium, chia seeds may become your standby.
• If increased omega-3s, antioxidant lignans and hormone/anti-inflammatory support is what you’re looking for, then flax seeds are better.

For overall wellness, it’s best to enjoy the benefits of both seeds.

Use one or both in and on your food regularly. A tablespoon or two a day (properly soaked or ground) can help with your heart, digestion, skin glow, weight control and longevity.

As always, these seeds should be consumed in the context of a healthy diet, along with regular physical activity and proper hydration.