CHIA SEEDS OR FLAXSEEDS?

WHICH IS BEST FOR YOUR SKIN?

Flaxseed has been known for it’s health benefits for a lot longer than Chia – and Flaxseed has also been studied much more. On the other hand – Chia has been reported as having more Omega 3, Calcium and Fibre. So let’s have a closer look to compare the 2.

PROTEIN

Chia - One ounce of chia seeds contain 4.4 grams of vegetarian protein – this is almost as high as meat, and higher than eggs! Chia seeds are complete protein – which is extremely rare for plant based foods.
Flax – The same amount of flaxseeds have even more protein – 5.1 grams per ounce. Flaxseed proteins are not complete. Combining with another plant based protein would be necessary to get a complete protein.

OMEGA 3

Chia – One ounce of chia seeds has around 5 grams
Flax – One ounce of flaxseed has about 4.7grams 

DIETARY FIBER

Chia – One ounce of chia seeds contain approx 10.6grams
Flax – One ounce of flaxseed contains around 7.6 grams
Things are not all down for Flaxseed though... in the vitamin department – flaxseed really takes over! See the chart below:

FLAXSEED V  CHIA

	FLAXSEED	CHIA
CALORIES	150	137
FIBRE	7.6	10.6
VITAMINS		N/A
C	0.2	N/A
E	0.1 mg	N/A
K	1.2 mcg	N/A
THIAMIN	0.5 mg	N/A
NIACIN	0.9 mg	N/A
B6	0.1 mg	N/A
FOLATE	24.4 mcg	N/A
CHOLINE	22.0 mg	N/A
PANTOTHENIC ACID	0.3 mg	N/A
BETAINE	0.9 mg	N/A
MINERALS
CALCIUM	71.4 mg	177 mg
IRON	1.6 mg	n/a
MAGNESIUM	110 mg	n/a
PHOSPHORUS	180 mg	265 mg
POTASSIUM	228 mg	44.8 mg
SODIUM	8.4 mg	5.3 mg
ZINC	1.2 mg	1.0 mg
COPPER	0.3 mg	0.1 mg
MANGANESE	0.7 mg	0.6 mg
SELENIUM	7.1 mcg	n/a

CONCLUSION:

Both flaxseed and chia seed have AMAZING health benefits! If possible, both should be included in the diet to get maximum benefit. I recommend most clients who are interested in great skin health to have 1 - 2 teaspoons of flax/chia oil per day. 

To gain the dietary fibre benefits – ground flaxseed and whole chia seeds can be included in cereal, smoothies and salads. 

For people with dry/dehydrated skin - they will generally notice a great improvement at around one month after beginning to take the oil as a supplement. Once the difference is noticed, you will not know how you lived without it!

For more advice, see your skin specialist.

Paula