:max_bytes(150000):strip_icc()/VWH-Flaxseeds-vs-Hemp-Seeds-template-2-376ea1b14b634f11b2e3c2d8876430e8.jpg?w=780&resize=780,470&ssl=1 "Which one offers more omega-3 for heart health?")
Main to remember
- Linen seeds are one of the best vegetable sources in omega-3, which are good for heart health.
- Flax seeds can help reduce LDL cholesterol and reduce inflammation.
- Hemp seeds are a higher choice for proteins.
Linen and hemp seeds are tiny seeds that have a lot of nutrition. They are full of healthy fats, proteins, fibers and plant compounds that can help improve overall health. However, flax seeds have a clear advantage for heart health due to their omega-3 content.
Which one has more omega-3 in heart health?
Linen seeds are one of the best vegetable sources of alpha-linolenic acid (ALA), a type of omega-3. About 50 to 60% of flax seeds come from ALA, which gives them a large omega-6 balance to Omega-3.
Studies show that consumption of flax seeds can help reduce “bad” LDL cholesterol, reduce inflammation and protect your heart.
Hemp seeds also have ALA, but less – more than 15 to 26% of their fat. They always offer a healthy balance and compounds of proteins, fibers and plants that can support the health of heart and blood vessels.
How does nutrition compare?
Here is a quick glance at how flax seeds and hemp seeds break:
| Flax seeds compared to hemp seeds | ||
|---|---|---|
| Nutrients | Flax seeds | Hemp |
| Portion | 1 tablespoon | 1 tablespoon |
| Calories | 37 | 57 |
| Fat (grams) | 3 | 5 |
| Protein (grams) | 1 | 3 |
| Carbohydrates (grams) | 2 | 1 |
| Fiber (grams | 2 | 0.5 |
Aside from their omega-3 content, linen seeds are rich in soluble fibers, which helps your digestion, maintains stable blood sugar and can reduce cholesterol. They are also rich in Lignans, plant compounds that act like antioxidants and can support heart and hormonal health.
Hemp seeds are a higher protein choice. They contain the nine essential amino acids, making it a complete protein, of quality similar to eggs.
They are also rich in minerals such as magnesium, iron and zinc, and provide vitamins E, D and A. Hemp seeds are less fibrous than flax seeds but always add nutrients supported by the intestine.
Do they offer other health benefits?
1. Anti-age and anti-aging properties
Linen seeds are remarkable for their Lignans, which can help reduce the risk of certain cancers, especially hormone types. Their fibers and omega-3 also support health and intestinal health.
Hemp seeds provide antioxidants and reduce inflammation, but research on cancer prevention is stronger for flax.
2. Protein health and muscle
Hemp seeds are filled with complete and easy to digest protein. They can help support muscles repair and growth, making it a solid choice for anyone according to a plant -based diet.
Linen seeds also provide proteins, but in smaller quantities and without all essential amino acids.
3. Intestinal health
The soluble fibers of linen seeds feed on healthy intestinal bacteria, supports regular stools and help regulate blood sugar and cholesterol.
Hemp seeds can also help intestinal health, supporting the intestinal barrier and reducing inflammation, but they are lower in fiber.
How to add flax seeds and hemp seeds to your diet
Both seeds are easy to add to your diet:
- Flax seeds: Use linen seeds for the best absorption. Sprinkle them on the gruel, yogurt or smoothies, mix in muffins or pancake dough, or stir a small amount in soups and stews. Whole linen seeds are good for the crunch in granola, but can go through non-divine.
- Hemp seeds: These have a light hazelnut flavor and can be consumed raw. Add them to salads, smoothies, yogurt, grain bowls or avocado toast. They can also be mixed in sauces or homemade energy bars.
:max_bytes(150000):strip_icc()/MorganPearsonHeadshot-f4e60d46bf1841febdcce502314aa6d6.JPG)
:max_bytes(150000):strip_icc()/hlt-walking-shoes-test-nike-motiva-kimberly-souza-01-e58466dc781949ccbdadd9357f5e4822.jpeg?w=390&resize=390,220&ssl=1 "First 15 Amazon Prime Day offers on the walking shoes we tested")
