Chia Seeds Vs Sabja Seeds Benefits: Super Seeds Compared

Super seeds like chia and sabja (basil) are the way to a healthy life. Earlier considered non-conventional seeds, their rich nutritional profile has now developed interest among people. Sabja seed properties are well-documented in Ayurvedic texts and have been used in Ayurvedic treatment for over 1000 years. Though, chia seeds are not mentioned in any Ayurvedic texts the benefits of promoting energy, digestion, and overall vitality aligns well with the Ayurvedic goals of achieving health with balanced nutrition. Since both chia seeds and sabja seeds have comparable nutritional profiles, the article will explore the chia seeds vs sabja seeds benefits for better consumer understanding.

Contents hide

2 Health Benefits of Both Chia Seeds and Sabja Seeds

2.1 1.) Manages Blood Sugar

2.2 2.) Effective in Weight Loss

2.3 3.) Keeps Body Hydrated

2.4 4.) Manages Diabetes

3 Chia Seeds Vs Sabja Seeds Which is Best/Better – Chia Seeds Vs Sabja Seeds Benefits

3.1 Chia Seeds Vs Sabja Seeds Benefits – A Comparative Analysis

3.2 Key Takeaways of Chia Seeds Vs Sabja Seeds Benefits

4 Takeaway Message

4.1 Readings & References

Image courtesy: flickr.com, Wikimedia.org

What are Chia Seeds and Sabja Seeds?

Due to their rich nutritional properties and amazing health benefits, chia seeds and sabja seeds (basil seeds) are also known as super seeds, wonder foods, new gold, super nutrients, or seeds of the 21st century.

Let us know a little bit about these wonder seeds before comparing them for their benefits.

What are Chia Seeds?

The botanical name of chia seeds is Salvia hispanica L.

These tiny, edible seeds are derived from the Salvia hispanica plant.

The plant belongs to the mint family and is native to places like Mexico and South America.

The name “chia” comes from an Aztec word which means “oily” since they are a good source of Omega-3 fatty acids, a type of healthy fats.

They are oval-shaped, gray in color and have black and white spots on them.

When chia seeds are soaked in water they absorb 12 times their weight and form a gel-like coating.

This unique property makes them popular to use as an ingredient in smoothies, pudding, and other recipes.

Image courtesy: needpix.com

Chia Seeds Nutritional Value

The nutritional value of chia seeds, as derived from Wikipedia is as follows:

Water Content: Dried chia seeds are very low in water (6%).
Carbohydrates: 42%
Protein: 16%
Fat: 31%
Calories: 486 calories per 100 grams
Vitamin B1 (Thiamin): 52% of Daily Value (DV)
Vitamin B3 (Niacin): 55% of DV
Vitamin B2 (Riboflavin): 13% of DV
Folate: 12% of DV
High levels of minerals like calcium, iron, magnesium, manganese, phosphorous, and zinc (20% or more of DV)

Chia seed oil is rich in healthy fats, particularly unsaturated fats.

It contains Alpha-linolenic acid (ALA) which is an important Omega-3 fatty acid.

17-26% of total fat is Linoleic acid which is an Omega-6 fatty acid.

It is low in saturated fats which makes it heart-friendly.

Chia Seeds Health Benefits

Let us take a quick look at the health benefits of chia seeds:

1.) Richness of Nutrition

High in Omega-3 fatty acids, dietary fiber, protein, and calcium gives an impressive nutritional advantage to the chia seeds.

It provides 34 g of dietary fiber (136% of DV) and 63% of calcium needs per 100 g.

This makes chia seeds an essential part of your healthy diet.

Image courtesy: needpix.com

2.) Chia Seeds Benefits for Heart Health

Chia seeds are effective in preventing heart disease, dementia, and vascular problems.

Omega-3 fatty acids in seeds help control LDL and reduce triglycerides and inflammation.

3.) Improves Digestive Health

Chia seeds are when soaked in water forms a jelly-like substance.

This helps in digestion and prevents constipation.

A strong digestion system also absorbs the nutrients from food properly.

4.) Chia Seeds Benefits in Weight Loss

The long-chain unsaturated fats in chia seeds help weight regulation.

Chia seeds help in weight loss by giving a feeling of fullness and reducing the desire of constant eating.

5.) Antioxidant Benefits

The antioxidant properties of chia seeds help in fighting against oxidative stress and reduce the damage caused by free radicals.

This reduces the risk of many chronic diseases.

6.) Chia Seeds Benefits for Bones

Calcium-rich chia seeds are essential for bone health.

This makes them ideal for skeletal and dental support.

What are Sabja Seeds?

Image courtesy: flickr.com

Sabja seeds have been traditionally used in Ayurvedic and Chinese system of medicines.

The botanical name of sabja seeds is Ocimum basilicum.

They are also commonly known as basil seeds, falooda seeds, tukmaria seeds, and sweet basil seeds.

Sabja seeds come from the sweet basil plant.

They are oval-shaped and black in color.

Sabja seeds are mostly grown in India, China, and Mexico.

They are often confused with the chia seeds but they have higher fiber content and lesser Omega-3 fatty acids.

Sabja Seeds Nutritional Value

Let us look at the nutritional information of sabja seeds and see where they fare well or low in comparison to chia seeds:

Protein is 9.40 g per 100 g and is lower than chia seeds.
Fat content is higher than chia seeds (33.10 g/100 g)
Dietary fiber in sabja seeds is higher than chia seeds.
Higher in calcium (636 mg/100 g) and potassium (481 mg/100 g).
Magnesium at 31.55 mg/100 g is lower than chia seeds.
Iron is 2.27 mg/100 g is lower than chia seeds.
Sabja seeds has an edge over chia seeds when it comes to Vitamin A, E, and C.
Vitamin B1: 640 µg/100 g
Vitamin B2: 380 µg/100 g
Vitamin B-3: 72 µg/100 g (lower than chia seeds).
Folate: 68 µg/100 g (lower than chia seeds)

Sabja seeds have higher proportions of saturated, monounsaturated, and polyunsaturated fatty acids.

It also has higher alpha-linolenic acid.

The total phenolic and flavonoid content in sabja seeds is higher than in chia seeds.

The antioxidant potential of sabja seeds is higher than that of chia seeds.

Sabja Seeds Health Benefits

Sabja seeds have been a traditional medicine for stomach, vomiting, and urinary problems.

It has shown antioxidant, anti-inflammatory, anticancer, antiviral, and antimicrobial properties.

Let us take a quick look at the health benefits of sabja seeds:

1.) Aids in Heart Health

Studies on sabja seeds have demonstrated their efficacy in decreasing harmful fats like cholesterol and triglycerides in the blood of high-risk people.

Omega-3 fatty acids in sabja seeds help lower LDL cholesterol and triglycerides.

It promotes heart health by preventing atherosclerosis, a condition of the buildup of fats, cholesterol, and other substances in and on the artery walls causing a blocked blood flow.

2.) Helps in Weight Loss

In over a 45 days treatment, sabja seeds were found effective in managing the weight.

Image courtesy: Wikimedia.org

3.) Antioxidant Benefits

The powerful antioxidant property in sabja seeds help in detoxifying the body by removing the harmful substances.

They also play a vital role in reducing the oxidative stress.

4.) Good for Digestion

When sabja seeds are soaked in the water they form a jelly like substance.

This helps in relieving constipation and making digestion better.

5.) Good for Diabetics

In a study on diabetic and normal rats, sabja seeds have shown to reduce blood glucose levels.

6.) Anti-inflammatory Properties

The anti-inflammatory effects of sabja seeds contribute to the overall health by reducing the risk of chronic diseases.

Chia seeds vs Sabja Seeds Nutrition

The comparative nutritional information of chia seeds vs sabja seeds is tabulated below:

Also Read – Benefits of Amla Murabba for Female: Wonders of Wonder Fruit

Health Benefits of Both Chia Seeds and Sabja Seeds

Before proceeding to do a comparative analysis of benefits of chia seeds and sabja seeds to see which is best or better, it will be a good idea to learn some of the combined benefits of both wonder seeds.

1.) Manages Blood Sugar

Both seeds form gel when soaked in the water.

The gel slows down the digestion, leading to a gradual release of glucose in the blood.

This helps in better management of blood sugar levels and provide long-lasting energy.

2.) Effective in Weight Loss

The gel forming ability of both chia seeds and sabja seeds gives the feeling of fullness and slows down the digestion.

This prevents the constant urge of eating and helps in weight loss.

Also Read: Best Dry Fruits for Weight Gain in 2025

3.) Keeps Body Hydrated

Both seeds can be a good option to be included during summer or after exercise, since their gel-like texture help retain moisture in the body and keep you hydrated.

Image courtesy: Wikimedia.org, freerangestock.com

4.) Manages Diabetes

By slowing down the digestion, both seeds can prevent the spikes in the blood sugar levels.

Both chia seeds and sabja seeds are excellent for managing Type 2 diabetes and its complications.

Chia Seeds Vs Sabja Seeds Which is Best/Better – Chia Seeds Vs Sabja Seeds Benefits

The comparable nutritional profile, bioactive compounds, and phytochemistry of chia and sabja seeds make it difficult for consumers to choose between them.

However, both have immense benefits to offer to health and can cater to different needs.

Having explored the individual and combined benefits of chia seeds and sabja seeds, it is easier to compare chia seeds vs sabja seeds.

Chia Seeds Vs Sabja Seeds Benefits – A Comparative Analysis

Key Takeaways of Chia Seeds Vs Sabja Seeds Benefits

Choose Chia seeds if you want your diet to be nutrient-dense and fiber-rich and want to get the benefits of stronger bones, good digestion, and heart health.
Incorporate sabja seeds in your diet to reduce weight and cholesterol along with a traditional remedy for digestive problems.

Also Read: Giloy Juice Benefits You Must Reap

Takeaway Message

Chia seeds and sabja seeds are a powerhouse of nutrition and bioactive compounds.

Consuming them can help you get rid of many diseases such as obesity, cardiovascular diseases, diabetes, cancer, etc.

Important bioactive compounds found in both seeds include polyphenols, carotenoids, phytoestrogens, sterols, stanols, vitamins, dietary fiber, fatty acids, probiotics, prebiotics, and bioactive peptides.

Understanding chia seeds vs sabja seeds benefits can help address specific health concerns more effectively.

With the overlapping unique benefits of chia and sabja seeds, it is better to incorporate both seeds to get great health.

Disclaimer: The views expressed in this article should not be considered as a substitute for a physician’s advice. Please consult your treating physician for more details.