Is Chia Seed Oil Better Than Chia Seed?

Chia seeds are promoted a a superfood due to their high concentration of important nutrients such as protein, fiber and omega-3 fatty acids. Chia seed oil is extracted from chia seeds and contains omega-3 fatty acids without the protein or fiber. If you're only looking for some omega-3 fatty acids in your diet, chia oil is the way to go, but you'd be missing out on the high amounts of fiber and complete protein.

About Chia Seeds

Chia, or Salvia hispanica, is a plant in the mint family grown primarily for its edible seeds. The small grey or white seeds are coated in a gel that swells when exposed to water. According to Memorial Sloan-Kettering Cancer Center, clinical trials showed that chia seeds reduced markers of heart risk in patients with Type 2 diabetes. As of 2011, no clinical trials have investigated chia seed oil. One ounce of dried chia seeds contains 8.7 g of fat, 10.7 g of fiber and 4.4 g of protein.

Omega-3 Fatty Acids

Omega-3 fatty acids are essential nutrients that your body cannot produce itself. Omega-3 fatty acids are lacking in the modern diet. A low intake of omega-3 fatty acids prevents the body from controlling inflammation, a process the body uses to repair damage and fight infections. Omega-3 fatty acids are also necessary for normal function of the brain, heart and blood vessels. Chia seeds contain high amounts of the omega-3 fatty acid alpha-linoleic acid, ALA.

Fiber and Protein

Though protein is not normally lacking in the modern diet, chia seeds offer a complete protein source for vegetarians and vegans. As noted by Christopher McDougall in his 2009 book "Born to Run," the Tarahumara tribe of Northern Mexico rely on chia seeds as a protein source in their plant-based diet.

Fiber is indigestible plant material that is important for intestinal health and waste removal. Many modern diets are lacking in fiber. The Mayo Clinic recommends that women eat 25 g of fiber daily and men eat 38 g daily. The nearly 11 g of fiber in 1 oz. of chia seeds, but not chia oil, can be a significant portion of your daily fiber intake.

Using Chia Oil in Foods

Add chia oil to foods as you would flax seed oil or other seed oils. Combine chia oil with vinegar, salt, pepper and herbs for a delicious and healthy vinaigrette for greens or salads. Drizzle chia oil on freshly cooked vegetables. Omega-3 fatty acids may be degraded when heated on high heat or for a long time, so use chia oil in uncooked or finished dishes.

Eating Chia Seeds

Chia seeds can be ground and mixed into baked goods, used to thicken soups and added to salads. The Tarahumara tribe and other people in Mexico mix chia seeds with water, lime juice and a small amount of sugar to make a refreshing drink called chia fresca. A small amount of water can be added to chia seeds to make a chia gel packed with nutrients.