Hemp vs. Flax seeds: Which is better?

When it comes to superfoods, hemp seeds and flax seeds often top the list. Both are nutrient-packed, versatile and have a range of health benefits. But if you’re wondering which one is better for your diet and lifestyle, let’s dive into a detailed comparison of hemp seeds and flax seeds.
Nutritional profile
Hemp seeds
Protein: Hemp seeds are a complete protein, providing all nine of the essential amino acids. It provides about 9.5 grams of protein in 3 tablespoons.
Healthy Fats: The seeds have ideal amounts of omega-3 and omega-6 fatty acids, 3:1. These support the health of your heart and brain.
Vitamins and Minerals: Hemp seeds contain magnesium, zinc, and iron.
Flax seeds
Protein: Flax seeds provide about 5 grams of protein per 3 tablespoons, thus being a good plant-based source of protein.
Healthy Fats: Flax seeds are rich in alpha-linolenic acid (ALA), an omega-3 fatty acid that has anti-inflammatory effects.
Vitamins and Minerals: They are rich in manganese, thiamine, and copper.
Fiber content
Hemp Seeds: They have moderate amounts of fiber, most of which is located in the shell. Shelled hemp seeds, or hemp hearts, contain less fiber.
Flax Seeds: They have a higher fiber content than hemp seeds and provide both soluble and insoluble fiber, which assists in digestion and promotes gut health.
Health benefits
Hemp seeds
Promotes Muscle Building: Hemp seeds have high-quality protein, making them excellent sources for muscle repair and bodybuilding.
Balances Skin Conditions: Omega-6 fatty acid gamma-linolenic acid in hemp reduces skin inflammation and may also help prevent eczema.
Balances Heart Condition: It contains a well-balanced fatty acid group that aids in maintaining cardiovascular health.
Flax seeds
Helps in Proper Digestion: With very high fiber intake, it induces normal bowel movements as well as the maintenance of a good gut microbiome.
Inhibits Inflammation: Flax seeds provide anti-inflammatory effects of omega-3 fatty acids to deal with arthritis.
Hormonal balance: Flax seeds contain lignans, plant compounds with estrogen-like properties that support hormonal balance.
Culinary use
Hemp Seeds: They have a mild nutty flavor and can be sprinkled over salads, added to smoothies, or mixed into baked goods.
Flax Seeds: With a slightly earthy flavor, flaxseeds are often ground to make them easier to digest and are added to oatmeal or yogurt, or used as an egg replacement in vegan recipes.
Which is better for you?
The answer depends on your health objectives:
If it's about Protein: Hemp seeds have the edge because they contain more complete protein per serving.
If it's about Fiber: Flax seeds score higher because of their higher fiber level.
For Omega-3s: Both are good, but flax seeds have a higher concentration of ALA.
For Hormonal Balance: Flax seeds are better because they contain lignans.
For Skin Health: Hemp seeds are better because they contain GLA.
Both hemp and flax seeds are nutrient powerhouses that can enrich your diet. If you want a higher protein level and want your skin to look fabulous, then hemp seed is your best choice. Flax seeds, however, are the best if you want to enhance digestion and hormonal levels. Introducing both seeds in your meals can ensure that you do not miss any extraordinary features from the two.