{"id":6301,"date":"2025-01-20T11:02:24","date_gmt":"2025-01-20T09:02:24","guid":{"rendered":"https:\/\/foliush-igor.com\/konoplya-chy-lon-yakyj-superfud-krashhyj-dlya-vashogo-raczionu\/"},"modified":"2025-01-20T12:20:56","modified_gmt":"2025-01-20T10:20:56","slug":"hemp-or-flax-which-superfood-is-better-for-your-diet","status":"publish","type":"post","link":"https:\/\/foliush-igor.com\/en\/hemp-or-flax-which-superfood-is-better-for-your-diet\/","title":{"rendered":"Hemp or flax: which superfood is better for your diet?"},"content":{"rendered":"

Hemp seeds and flax seeds are considered popular superfoods due to their high content of healthy fats, protein, and various micronutrients. Flax ( <\/span>Linum usitatissimum<\/span><\/em>) has long been used as a natural remedy for constipation due to its high fibre content. Hemp seeds come from the <\/span>Cannabis sativa<\/span><\/em> plant and do not contain tetrahydrocannabinol (THC), the component responsible for marijuana’s psychoactive effects.<\/span><\/p>\n

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by @freepik<\/figcaption><\/figure>\n

Both types of seeds are often included in various nutrition plans (DASH, Mediterranean diet, vegetarianism) because of their high nutrient content and heart-health benefits. Scientists believe that nuts and seeds can support cardiovascular health through a combination of healthy fats, vitamins, minerals, and phytosterols.<\/span><\/p>\n

In this article, we’ll <\/span>examine the chemical composition of<\/span><\/a> hemp and flax seeds, their benefits for the body, and how and when they are best consumed.<\/span><\/p>\n

Comparison of nutritional value<\/h3>\n

Below are the nutritional values of three tablespoons of hemp seeds and ground flax seeds.<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Nutritional value<\/strong><\/th>\nHemp seeds (3 tbsp)<\/strong><\/th>\nGround flax seeds (3 tbsp)<\/strong><\/th>\n<\/tr>\n<\/thead>\n
Calories<\/strong><\/td>\n166<\/td>\n165<\/td>\n<\/tr>\n
Protein<\/strong><\/td>\n9,48 \u0433<\/td>\n5,64 \u0433<\/td>\n<\/tr>\n
Total fat<\/strong><\/td>\n14,6 \u0433<\/td>\n13,05 \u0433<\/td>\n<\/tr>\n
Monounsaturated fats<\/strong><\/td>\n1,62 \u0433<\/td>\n2,328 \u0433<\/td>\n<\/tr>\n
Polyunsaturated fats<\/strong><\/td>\n11,4 \u0433<\/td>\n8,88 \u0433<\/td>\n<\/tr>\n
Carbohydrates<\/strong><\/td>\n2,6 \u0433<\/td>\n8,94 \u0433<\/td>\n<\/tr>\n
Fibre<\/strong><\/td>\n1.2 g (4% of the daily value)<\/td>\n8.43 g (30% of the DV)<\/td>\n<\/tr>\n
Iron<\/strong><\/td>\n2.38 mg (13% of the dietary value)<\/td>\n1.77 mg (10% of the dietary value)<\/td>\n<\/tr>\n
Magnesium<\/strong><\/td>\n210 mg (50% of the DV)<\/td>\n121.2 mg (29% of the DM)<\/td>\n<\/tr>\n
Phosphorus<\/strong><\/td>\n495 mg (40% of the DM)<\/td>\n198.3 mg (16% of the DV)<\/td>\n<\/tr>\n
Zinc<\/strong><\/td>\n2.97 mg (27% of the RDA)<\/td>\n1,341 mg (12% of the DN)<\/td>\n<\/tr>\n
Manganese<\/strong><\/td>\n2.28 mg (99% of the LEL)<\/td>\n0.765 mg (33% of the DV)<\/td>\n<\/tr>\n
Thiamine (vitamin B1)<\/strong><\/td>\n0.384 mg (32% of the DV)<\/td>\n0.507 mg (42% of the DV)<\/td>\n<\/tr>\n
Vitamin B6<\/strong><\/td>\n0.18 mg (11% of the DV)<\/td>\n0.147 mg (9% of the LOD)<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Analysis.<\/span><\/strong><\/p>\n

    \n
  • Hemp seeds are higher in protein (about 9.48 g per 3 tbsp) and lower in carbohydrates.<\/span><\/li>\n
  • Flaxseeds are high in fibre (8.43 g per 3 tbsp), about a third of most people’s daily requirements.<\/span><\/li>\n
  • Both seeds contain healthy fats, a wide range of minerals, and B vitamins. Hemp seeds are rich in magnesium and phosphorus and contain almost 100% of the daily manganese requirement.<\/span><\/li>\n<\/ul>\n
    \"\"
    by @freepik<\/figcaption><\/figure>\n

    Benefits of eating hemp seeds<\/span><\/h3>\n
      \n
    1. Rich in healthy fats and plant compounds<\/span><\/strong>. Hemp seeds contain polyphenols and terpenoids that can help reduce inflammation and protect cells from damage.<\/span><\/li>\n
    2. Hemp seeds have a high protein content<\/span><\/strong>. At around 9.48 g per three tablespoons, they are a valuable source of protein for vegetarians and vegans.<\/span><\/li>\n
    3. Various forms<\/span><\/strong>. Hemp can be found in the form of flour (gluten-free) added to pasta, as well as in the form of hemp milk, a healthy alternative to cow’s milk.<\/span><\/li>\n<\/ol>\n

      Possible risks<\/span><\/h4>\n
        \n
      • THC contamination<\/span><\/strong>. Some batches of seeds may contain higher levels of tetrahydrocannabinol, which is not allowed by law. Choose products from trusted manufacturers.<\/span><\/li>\n
      • Allergic reactions<\/span><\/strong>. Skin rashes or respiratory problems (e.g., asthma) may occur in rare cases.<\/span><\/li>\n<\/ul>\n

        Benefits of eating flax seeds<\/span><\/h3>\n
          \n
        1. A source of fibre<\/span><\/strong>. Just three tablespoons provide up to 30% of the daily fibre requirement. It is essential for normal bowel function and heart health.<\/span><\/li>\n
        2. Omega-3 fats<\/span><\/strong>. Up to 70% of the fat in flax consists of alpha-linolenic acid (ALA), which is good for the heart.<\/span><\/li>\n
        3. Blood sugar control<\/span><\/strong>. Some studies suggest that flaxseed may help people with prediabetes and type 2 diabetes improve their sugar and insulin levels.<\/span><\/li>\n
        4. Reducing the risk of cardiovascular disease<\/span><\/strong>.<\/span> Flaxseed consumption can help lower triglycerides and inflammatory markers in coronary heart disease.<\/span><\/li>\n
        5. Flax can help with weight loss<\/span><\/strong>. There is evidence that it can have a positive effect on body weight by reducing body mass index (BMI) and waist size.<\/span><\/li>\n<\/ol>\n
          \"\"
          by @freepik<\/figcaption><\/figure>\n

          Possible risks<\/span><\/h4>\n
            \n
          • Raw or unripe seeds<\/span><\/strong>. Such flaxseeds may contain toxic compounds, so it is better not to consume them.<\/span><\/li>\n
          • Effect on pregnancy<\/span><\/strong>. Some evidence suggests a possible link between the use of flaxseed oil in the second or third trimester of pregnancy and an increased risk of preterm birth.<\/span><\/li>\n
          • Digestive problems<\/span><\/strong>. The high fibre content can cause discomfort if you do not drink enough water. In rare cases, it can lead to intestinal obstruction.<\/span><\/li>\n
          • Allergies<\/span><\/strong>. Flax can cause itching, rashes or even anaphylaxis in people with individual intolerance.<\/span><\/li>\n<\/ul>\n

            Taste and uses<\/span><\/h3>\n
              \n
            • Hemp seeds<\/span><\/strong> are usually sold hulled. They are cream-coloured, delicate, and have a pleasant nutty aftertaste.<\/span><\/li>\n
            • Flax seeds<\/span><\/strong> can be brown or golden. Whole seeds are complex, so they are ground more often to help the body absorb more nutrients.<\/span><\/li>\n<\/ul>\n

              Use in cooking<\/span><\/strong><\/p>\n

                \n
              • Add to cereals, muesli, salads and yoghurts.<\/span><\/li>\n
              • Mix with fruit and milk in smoothies.<\/span><\/li>\n
              • Add to baked goods (bread, pancakes, muffins).<\/span><\/li>\n
              • Use as a garnish for soups and stews.<\/span><\/li>\n
              • Make homemade granola or energy bars.<\/span><\/li>\n<\/ul>\n

                Flaxseed “egg”<\/span><\/strong><\/p>\n

                Ground flaxseed can replace eggs in baking: mix 1 tbsp of flaxseed with 3 tbsp of water, let it thicken, and then add it to the dough.<\/span><\/p>\n

                Storage<\/span><\/strong><\/p>\n

                To ensure the seeds retain their properties, keep them in an airtight, calm, dark container. You can put the seeds in the fridge or freezer for maximum quality preservation.<\/span><\/p>\n

                Which is healthier?<\/span><\/h3>\n

                Both types of seeds are incredibly healthy but have different benefits:<\/span><\/p>\n

                  \n
                • Hemp seeds<\/span><\/strong> are ideal for those who want to increase their vegetable protein intake and get an extra dose of magnesium, phosphorus and manganese.<\/span><\/li>\n
                • Flaxseeds<\/span><\/strong> are excellent for maintaining healthy digestion, lowering cholesterol and getting enough omega-3 fats and fibre.<\/span><\/li>\n<\/ul>\n

                  In general, including flax and hemp in your diet is a great way to enrich your diet with healthy fats, proteins, vitamins, and minerals. However, you should consult a specialist before making significant changes to your diet, taking into account possible allergies or individual restrictions (especially during pregnancy or in case of serious illnesses).<\/span><\/p>\n

                  Bottom line.<\/span><\/h3>\n

                  Both hemp seeds and flaxseeds are valuable nutrients for heart health, digestion and overall well-being. If you need to enrich your diet with protein, choose hemp, and if you want to focus on fibre and omega-3s, prefer flax. However, there’s no need to limit yourself to one: both seeds can be easily added to everyday meals and provide a wide range of health benefits.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

                  Hemp seeds and flax seeds are considered popular superfoods due to their high content of healthy fats, protein, and various micronutrients. Flax ( Linum usitatissimum) has long been used as a natural remedy for constipation due to its high fibre content. Hemp seeds come from the Cannabis sativa plant and do not contain tetrahydrocannabinol (THC), […]<\/p>\n","protected":false},"author":2,"featured_media":6258,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[151],"tags":[],"class_list":{"0":"post-6301","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-blog-en"},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/foliush-igor.com\/en\/wp-json\/wp\/v2\/posts\/6301","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/foliush-igor.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/foliush-igor.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/foliush-igor.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/foliush-igor.com\/en\/wp-json\/wp\/v2\/comments?post=6301"}],"version-history":[{"count":0,"href":"https:\/\/foliush-igor.com\/en\/wp-json\/wp\/v2\/posts\/6301\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/foliush-igor.com\/en\/wp-json\/wp\/v2\/media\/6258"}],"wp:attachment":[{"href":"https:\/\/foliush-igor.com\/en\/wp-json\/wp\/v2\/media?parent=6301"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/foliush-igor.com\/en\/wp-json\/wp\/v2\/categories?post=6301"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/foliush-igor.com\/en\/wp-json\/wp\/v2\/tags?post=6301"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}