Chia seeds, also known as salvia hispanica, are a rich source of omega-3 fatty acids in the form of alpha-linolenic acid, or ALA. The seeds offer multiple antioxidants and have a long shelf life. Fish oil is another rich source of omega-3 fatty acids, but in the forms of eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA. Although ALA and DHA and EPA have similar properties, most of the research connecting omega-3s with health benefits centers around DHA and EPA – so fish oil is still considered a superior source of these essential fatty acids.
About Chia
Long before chia seeds had a claim to fame for sprouting hair on clay pets and people, they were used by Aztec warriors for energy and hydration. Chia seeds offer antioxidants and 11 grams of fiber per ounce. Each ounce also provides 18 percent of the daily value for calcium, based on a 2,000-calorie diet, and 4 grams of protein. Chia are also a source of phosphorus, manganese and zinc. One ounce of the seeds provides 4,915 milligrams of omega-3 fatty acids in the form of ALA. While flax seeds must be ground before consumption in order for you to benefit from their nutrients, chia seeds do not have to be ground. If you grind them, it might lessen the seediness of their texture. Chia seeds are also valuable because they form a gel when they are mixed with liquid. This gel can help you feel full and mitigate surges in blood sugar.
About Fish Oil
Fish oil comes from fatty fish, such as salmon, mackerel and herring. You consume it from whole fish or from enteric-coated capsules. One 3.5-ounce portion of fatty fish provides about 1 gram of omega-3 fatty acids. The supplements vary in their omega-3 content and may be fortified with other vitamins. You may take fish oil to improve brain health, ward off depression, reduce heart disease risk, lessen inflammation due to arthritis or autoimmune conditions, treat dry eyes and macular degeneration and to normalize cholesterol levels.
Omega-3 Fatty Acids
Both fish oil and chia seeds earn a healthy reputation largely due to their omega-3 fatty acid content. Omega-3 fatty acids cannot be produced by your body, so you must obtain them from your diet. Not all omega-3 fatty acids are the same, however. The ALA in chia seeds is the same type found in other plant sources of omega-3s – including flax seeds and walnuts. To benefit from ALA, your body must first convert it to EPA and DHA. Some people do not efficiently make this conversion, particularly those with diabetes or schizophrenia. Scientific evidence supports the use of fish oil for heart disease and lowering triglycerides, but is less conclusive when it comes to ALA sources of omega-3s. One study, published in “Diabetes Care” in November 2007, found that 12 weeks of taking chia-seed supplements did decrease cardiovascular risk in a small group of people with type 2 diabetes. Although fish oil may help reduce macular degeneration, consuming ALA, as found in chia, may actually increase your risk of developing this serious eye condition. Although inconclusive, links between decreased incidences of prostate cancer and fish oil consumption exist. The University of Maryland Medical Center notes that ALA may actually increase the risk of developing prostate cancer, so if you are at risk of this disease, check with your doctor before consuming chia seeds.
Recommendations
The evidence supporting fish oil supplementation is stronger than the evidence supporting chia seeds when it comes to positive health effects. The American Heart Association recommends you consume fatty fish twice per week to obtain adequate amounts of omega-3 fatty acids in the form of EPA and DHA. In addition, you should strive to consume ALA sources of omega-3s, including chia seeds, but no dosage recommendations exist from American sources. The World Health Organization offers more specific recommendations of 0.3 to 0.5 grams of EPA and DHA daily and 0.8 to 1.1 grams of ALA daily. Before adding fish oil or chia to your diet, consult your physician to make sure it is right for you.
References
- University of Maryland Medical Center: Alpha-Linolenic Acid
- University of Maryland Medical Center: Omega-3 Fatty Acids
- Diabetes Care; Supplementation of Conventional Therapy With the Novel Grain Salba (Salvia hispanica L.) Improves Major and Emerging Cardiovascular Risk Factors in Type 2 Diabetes: Results of a Randomized Controlled Trial; V. Vuksan, et al.
- MedlinePlus: Fish Oil
- MayoClinic.com: Omega-3 Fatty Acids, Fish Oil, Alpha-Linolenic Acid
- USDA Nutrient Database: Seeds, Chia Seeds, Dried
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