Here’s how to choose between chia, flax, and hemp seeds based on your nutritional requirements

Have chia seeds for better bowel movement and calcium.

Chia (soaked) – Has the most amount of soluble fiber amongst the three of them — 3.7g per 10g. Thus, if you want better bowel movements, more bulk, and better peristalsis then opt to add 2 tsp chia daily to your meal plan. It’s also richer in calcium compared to the others with 7g calcium per 10g.

Deepti Lokeshappa, Senior Consultant, Nutritionist, and Dietitian, Motherhood Hospital, Indiranagar, Bengaluru concurred and said that “soaked chia seeds should be taken by people to improve bowel movements and calcium content”.

Soaked chia seeds should be taken for people to improve bowel movements and calcium content (Pic source: Pixabay)

Choose flaxseeds for better gut health.

Flaxseeds (ground or soaked) – should be your choice if gut health is your focus. “Grounded or soaked flaxseeds should be taken to improve gut health as it contains polyphenol – lignan, which aids better gut microbiome diversity and phytoestrogens,” Lokeshappa told indianexpress.com.

Flaxseeds should be taken to improve gut health. (Pic source: Pixabay)

Choose hemp seed for high quality vegetarian protein.

Hemp seeds (roasted) – should be the choice for most vegetarians to add better quality and quantity protein to their day. With 3.3g protein per 10g, it’s as good as one egg. Also rich in iron (1.3mg/10g) and zinc (1mg/10g), it makes for a fabulous addition to anyone’s diet.

“Roasted hemp seed should be the ideal choice for vegetarians for better quality and quantity of protein,” said Lokeshappa.

Hemp seed should be the ideal choice for vegetarians for better quality and quantity of protein. (Pic source: Pixabay)

You can also have them all.

“Well frankly, I’d do two teaspoons of each two days a week, thus getting a variety basket of health benefits! Simple,” Makhija said.

Chia, flax, and hemp seeds are versatile in nature and can be added to a variety of foods like smoothies, yoghurt, oatmeal, salads, rice dishes, or baked goods for that extra crunch. “However, while incorporating these seeds into the diet, moderation is crucial because they have high calories,” Lokeshappa pointed out.

Nutritional values and do’s and don’ts of chia, flax, and hemp seeds

Ushakiran Sisodia, Registered Dietician and Clinical Nutritionist Diet and Nutrition, Nanavati Max Super Speciality Hospital shared a comprehensive nutritional profile with do’s and don’ts of all the three seeds. They are:

Chia seeds vs flax seeds vs hemp seeds (Inputs by Ushakiran Sisodia, designed by Abhishek Mitra)