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Flax seeds vs. hemp seeds: what you need to know

September 22, 2023 · Hemp

Both flax seeds and hemp seeds are considered very powerful and healthy foods. In this article, we will go over the differences and similarities comparing flax seeds vs. hemp seeds. Let’s begin! Flax seeds or linseeds originally come from the Mediterranean region and have been consumed for thousands of years by ancient civilisations like the Egyptians. These seeds are praised for their versatility and different health benefits. The seeds come from the flax plant and contain a high amount of healthy fats, fiber and lignans which contribute to overall health. 

As for hemp seeds, this power food comes from the hemp plant, scientifically known as Cannabis sativa. Hemp seeds can be used in a variety of ways and dishes and are celebrated for their varied and complete nutritional profile. Hemp seeds are packed with healthy fats, including omega-3 and omega-6 fatty acids, high protein content, vitamins and minerals like zinc and iron among others. 

Uses of flax seeds and hemp seeds

Flax and hemp seeds both have incredible nutritional value with diverse uses. We will review some of the differences and learn which one is the right one for you: flax seeds vs. hemp seeds. Hemp seeds are a protein-packed food that is a great addition to any diet but especially if you are highly active. The protein in the seeds can help you build muscle. In addition, hemp seeds also contain omega-3 fatty acids, minerals and vitamins. 

Meanwhile, flax seeds are higher in fiber, being very beneficial for gut health and great digestion. They also carry a high amount of omega-3s and are very often ground into flaxseed meal which is used in yogurts, smoothies and baked treats! The seeds can also be pressed into oil, which makes it a great addition to your salad dressings.  

Health benefits of hemp seeds vs. flax seeds

When it comes to comparing flax seeds vs. hemp seeds, you should know that they both have health benefits that can help you reach your nutritional goals. Hemp seeds are a great protein option if you follow a vegan or vegetarian diet, also due to their amino acid content. The omega-3 and omega-6 acids in hemp seeds can also help you maintain and support heart health and reduce inflammatory markers. 

Flax seeds also have a high content of omega-3 fatty acids, specifically those known as alpha-linoleic acid, which is also critical in maintaining cardiovascular health and reducing inflammation. In addition, some studies suggest that a substance present in flax seeds called lignans can have a hormone-balancing effect.

Can you eat hemp seeds and flax seeds together?

Yes! You absolutely can combine these two as they can help you boost your everyday preparations. Combining the high protein contents of hemp seeds with the fiber present in flax seeds plus the healthy fats, vitamins and minerals, you can boost any meal! Add them to your breakfast smoothie, sprinkle them on your yogurt or over your salad to add texture and flavor and enjoy the health benefits of these nutrition powerhouses!

What has more omega-3 flax or hemp?

If you compare flax seeds vs. hemp seeds, you will learn that flax seeds contain more omega-3s called alpha-linolenic acids (ALA) which have a great impact on heart health and reduce inflammation. However, hemp seeds also offer a good amount of omega-3 fatty acids which can be beneficial for overall health.  If you are looking to increase your healthy fats intake, flax seeds have a slightly higher amount than hemp seeds which offer a broader spectrum of nutrients. 

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