Chia Seeds or Flax Seeds

Both chia and flax seeds are rich in dietary fiber: one ounce of flax seeds contains 5.6 grams while the same amount of chia seeds contains 10.7 grams.

Flax seeds and chia seeds are nutrient rich. They are both concentrated sources of the omega-3 fatty acid, alpha-linolenic acid (ALA). According to the U.S. Department of Agriculture's SR19 Nutrient Database, one ounce of flax seeds contains about 4.7 grams of ALA while one ounce of chia seeds contains about 5 grams.

Like all seeds, both chia and flax contain significant amounts of minerals and a variety of vitamins. Both chia and flax contain an ample quantity of protein in relation to their size.

Researchers have analyzed more closely the nutritional profile of flax seeds than the profile of chia seeds. For this reason, we know that flax seeds are concentrated sources of lignan phytonutrients, which have antioxidant and other properties. There have been some animal studies showing potential benefits of flax seeds (or lignans obtained from flax seeds) for the health of the prostate gland and some human studies showing possible benefits for the cardiovascular system. However, the extent of these benefits in humans remains a matter of controversy and debate. (It's the extent of the benefits that remains unclear in these studies-not the nature of the flax seeds as a beneficial food). Although there has been less research with chia seeds than with flax seeds, one might expect potential benefits (and perhaps some controversy) with respect to these seeds as well.