Let’s compare the super seeds.
There’s a few things our three favourite seed have in common. All contain some protein, dietary fibre, omega 3 ALAs and healthy fats to give you morning smoothie or bowl of porridge a nutritional edge. What’s important is that all three deliver this plant-based punch in different ways.
Let’s break it down.
- Best source of protein > a complete amino acid profile for muscle repair + high in edestin. Edestin is a globular protein in a highly digestible state
- Rare source of GLA > an anti-inflammatory omega 6, best known for its role in providing nutritional support for women with PMS (premenstrual syndrome). Research also suggests it supports joint and heart health, as well as healthy skin, hair and nails for both men and women
- High in magnesium > 50% of RDI for men and 64% of RDI for women per serve
- High in zinc > 21% of RDI for men and 37% of RDI for women per serve
- Omega 3 to 6 ratio of 1:3
- Naturally rich in Gamma and Alpha Tocopherol potent forms of Vitamin E that works to preserve the integrity of omega oils
- High in fibre with 13g of soluble and insoluble fibre per serve
- Great source of omega 3 in a 3:1 ratio to omega 6
- A source of calcium with more calcium per serve than milk!
- A good source of phosphorus, which is essential for bone health, filtering waste out of the body and overall vitality
- When it comes to fibre, chia seeds take the cake with whole seeds providing 50% fibre. They’re particularly high in soluble fibre which is why you’ll see chia expand in coconut milk or water like a tapioca pudding
- Another great source of 3 in a 4:1 ratio to omega 6
- Flax is high in a type of fibre called lignans and a material called mucilage, which expand in water. This adds bulk to your stool and can help prevent or treat constipation - we love these gut-lovin’ qualities of flax. A high intake of lignans has been linked to a reduced risk of cancer, including breast and colon, although more research is needed
- A good source of manganese which helps the body form connective tissue, bones, blood clotting factors, and sex hormones. It also plays a role in fat and carbohydrate metabolism, calcium absorption and blood sugar regulation.
- A good source of vitamin B1 essential for the breakdown of fats and proteins in the body
- Seeds need to be ground to get the nutritional benefit - whole flaxseeds will pass through your digestive tract undigested
Hemp, flax and chia seeds each have a unique nutritional profile, so there’s every reason to mix it up and enjoy them all in your diet. We include one to two tablespoons of one or more types of seeds in our diet every day.
*When we’re speaking to the protein and fibre content here, it mirrors our Hemple High Fibre hemp seed protein which is a whole seed protein