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In reviewing the health benefits of Chia and Flax seeds I know there are often different
questions that are raised in order to aid in the comparison. Rather than relying on bro-science
and anecdotal evidence I thought it would be important to really research this in order to
inform those in the forums. Each reference would be listed in case anyone wants to do any
follow up research for their own personal information.
Chia Seeds (Salvia hispanica):
Chia seeds are a natural plant supplement that does not need to be ground or altered in order
for the body to get its full natural benefits. Due to the soft shell of the chia seed the full benefits
since the shell is easily digestible. To illustrate the benefits of chia seeds a list compiled by
Livestrong will be utilized in order to give a rough overview (Murphy, 2011).
The top ten health benefits of chia seeds:
1. Inflammation: “new study explores health benefits with chia Dr. David Nieman, Direct of
Human Performance Research Lab at the Appalachian State University in North Carolina,
stated ‘chia seeds are the best plant source for omega-3 fatty acids.”
2. Blood Sugar: China controls blood sugar and prevents the onset of diabetes as covered
in the reference to the 2007 article later in the document
3. Digestion: ‘28% more fiber than flaxseed puts chia seed in the lead for proper digestion
and also takes care of 20% of the daily requirement of fiber. Chia provides slow
digestion, keeping insulin requirements low.’
4. Cardiovascular Benefits: ‘Chia’s omega-3s, especially the alpha-linoleic acid, reduces the
plaque buildup associated with heart problems. (NOTE: this is also true of flaxseed)
5. Nutrition: There is as much calcium in 3oz of chia as there is in 2 cups of Milk, and as
much Iron in 4 cups of spinach as there is in 3oz. of Chia.
6. Energy Booster: There is a surge of energy and strength with chia, and it is credited to
the synergy of its potent properties. It was historically used by Aztec runners who would
use chia seeds as a means to keep hydrated on long runs to pass notes during battles,
sometimes up to 100 miles a day.
7. Weight Control: while there are no clinical trials indicating that chia seeds reduce weight,
the fact that it aids in reducing hunger pains resulting when too much insulin has been
release when blood sugar drops aids this claim.
8. Sleep Aid: Chia seeds contain tryptophan, an amino acid that promotes sleep. The
healing effects originate from serotonin, a neurotransmitter needed for tryptophan
formation.
9. Lowers Cholesterol: With chia’s fiber counter, linoleic acid and long chain triglycerides
that scrub away artery plaque, chia lowers bad LDL cholesterol and raises good HDL
levels.
10. Prevents Cancer: Chia’s antioxidants play a crucial role in cancer prevention, it holds
protease inhibitors that destroy cancer cells and repair DNA damage. (NOTE: Also a
benefit of taking flax seeds.)
Chia seeds offer omega-3 heart and liver benefits
Note: rather than paraphrasing the article, certain components will be quoted directly from the
text the reference will be supplied if others wish to read further.
Consumption of chia seeds as a source of alpha-liolenic acid (ALA) may bring about
redistribution associated with heart and liver protection, according to a new research in rats.
The study, published in The Journal of Nutritional Biochemistry, reports that rats fed chia seed
supplements were protected from heart and liver problems associated with a high-fat diet,
including improved insulin sensitivity and glucose tolerance, reduced visceral adiposity,
decreased liver fat, and lower cardiac and hepatic inflammation and fibrosis.
The research, from the University of Queensland, Australia, revealed that the chia seeds
brought about lipid redistribution in the rats, with lipids trafficked away from the visceral fat
and the liver…
(Gray, 2011)
Chia Seeds and Diabetes
In December 2010, P.J. Skerrett, a senior editor of Harvard Health wrote an editorial on the
health benefits of Chia Seeds. Skerrett referenced a 2007 study published by the National
Center for Biotechnology Information that by stating “some preliminary research indicates that
chia seeds could—I stress the ‘could’—help people with diabetes control their blood sugar and
protect their hearts. Studies in animals show that a chia-rich diet lowers harmful LDL
cholesterol and triglycerides while increasing beneficial HDL cholesterol. And a white-seeded
variant of chia, called Salba helped diabetic volunteers control their blood sugar, as well as their
blood pressure and new markers of cardiac risk, such as the C-reactive protein.” (Skerrett, 2010)
P.J. Skerret who earned a B.A. in biology from Northwestern University and an M.A. in biology
from Washington University in St. Louis explained in a manner that everyone could relate to
easier. For a more technical explanation the 2007 study concluded that “Long-term
supplementation with Salba (chia seeds) attenuated a major cardiovascular risk factor (SBP) and
emerging factors (hs-CRP and vWF) safely beyond conventional therapy, while maintaining
good glycemic and lipid control in people with well-controlled type 2 diabetes” (Vuksan, et al.,
2007).
Flax Seeds
According to research it is important to ground flax seeds in order to get the most nutritional
value from the seeds themselves. “Most nutrition experts recommend ground flaxseed
because your body is better able to digest it. Whole flaxseed may pass through your intestine
undigested, which means you won’t get all the health benefits.” (Zeratsky, 2010)
“Flaxseed is high in fiber, omega-3 fatty acids and phytochemicals called lignans. Flaxseed is
commonly used as a laxative (to improve digestive health or to relieve constipation). Both
flaxseed and flaxseed oil have been used to reduce total blood cholesterol and low density
lipoprotein (LDL or ‘bad’) cholesterol levels and, as a result, may help reduce the risk of heart
disease. Although flaxseed oil also contains omega-3 fatty acids, it does’t have the beneficial
fiber that the seeds have.” (Zeratsky, 2010)
Flaxseed whole or crushed can be mixed with water or juice and taken by the mouth. It can be
found in ground form, but it is recommended to buy in whole seed form which lasts longer. The
whole seeds can then be kept in the freezer or refrigerator, and taken out at times and ground
in a coffee grinder or other food processor to get the beneficial effects.
Health Benefits of Flaxseeds
According to a Iowa State University publication, there are numerous health benefits to
flaxseeds. (Iowa State University, 2000):
“Flax is being studied for both its anti-cancer and heart-protective properties. OF the major
seed oils, flax seed oil contains the most alpha-linolenic acid, an omega-3 fatty acid. (According
a medical study in the year 2000) Consuming flax seed reduces total and LDL-cholesterol as well
as platelet aggregation.
The fiber-rich seeds are also a source of lignans which interact with intestinal tract bacteria to
form two estrogen-like compounds that may help prevent estrogen-dependent cancers. There
are no epidemiological data and relatively few animal studies to support this theory. However,
in rodents, flax seed decreases tumors of the colon, mammary gland, and lung. In one study, 10
grams (about 1 Tablespoon) of flax seed per day elicited several hormonal changes associated
with reduced breast cancer risk.” (Iowa State University, 2000)
Nutritional Comparison (Avera.org)
Omega-3 Fats (ALA) per ounce (2 Tbsp.)
Chia: 5g/Flax: 4.7g
Fiber per ounce:
Chia: 9.8g/Flax: 5.6g
Price per lb.:
Chia: $10-13/Flax: $3-5
Essential Minerals per ounce
Calcium - Chia: 179mg/Flax: 53mg
Phosphorus – Chia: 244mg/Flax: 132 mg
Iron – Chia: 2.19 mg/Flax: 1.2mg
Potassium – Chia: 115mg/Flax: 167mg
Magnesium – 95 mg/Flax: 81mg
Bibliography
Avera.org. (n.d.). Superfood Showdown: Chia vs Flax. Retrieved from Avera.org:
http://www.avera.org/pdf/heart-hospital/chia-vs-flax.pdf
Gray, N. (2011, July 26). Chia seeds may offer omega-3 heart and liver benefits: study. Retrieved from
NUTRA ingredients: http://www.nutraingredients.com/Research/Chia-seeds-may-offer-omega3-heart-and-liver-benefits-Study
Iowa State University. (2000, September). What you need to know about... the Health Benefits of
Functional Foods. Retrieved from Iowa State University:
http://www.extension.iastate.edu/Publications/PM1798.pdf
Murphy, C. (2011, August 11). Top Ten Health Benefits of Chia Seeds. Retrieved from Livestrong:
http://www.livestrong.com/article/444471-top-ten-health-benefits-of-chia-seeds/
Skerrett, P. (2010, December 17). A Chia Pet for diabetes? Retrieved from Harvard Medical Publication:
Harvard Medical School: http://www.health.harvard.edu/blog/a-chia-pet-for-diabetes20101217923
Vuksan, V. P., Whitham, D., Sievenpiper, J., Jenkins, A., Rogovik, A., Bazinet, R., . . . Hanna, A. (2007,
August 8). Supplementation of Conventional Therapy With the Novel Grain Salba (Salvia
hispanica L.) Improves Major and Emerging Cardiovascular Risk Factors in Type 2 Diabetes:
Results of a randomized controlled trial. Retrieved from Americans Diabetes Association:
Diabetes Care: http://care.diabetesjournals.org/content/30/11/2804.long
Zeratsky, K. (2010, January 19). Does ground flaxseed have more health benefits than whole flaxseed?
Retrieved from Mayo Clinic: http://www.mayoclinic.com/health/flaxseed/AN01258