In recent months, I’ve seen chia seeds appear as a 'new' source of omega-3 fats. Last week, I read an advertising blog stating that chia seeds 'win' as a source of omega-3s. The blog left me concerned over some mistruths that were stated as fact. That is one more reason to know who is writing a blog, and their qualifications (my bio is posted here).
Omega-3 fats in chia seed are plant-source omega-3s. And while plant-source omega-3 has some health benefits, we know from research that the plant-source is not a substitute for the omega-3s in fish and better fish oil products. The omega-3s are different.
Chia seeds are more like flax seeds. To get the nutritional value (including omega-3) from flax seeds, the seeds must be finely ground and consumed immediately, or kept chilled and away from light. I have yet to see these recommendations for consuming chia seeds.
When people consume whole flax seeds, they do not get the nutrients from inside the seed, unless they chew each seed thoroughly. If people eat chia seeds whole, do they get any omega-3 from the seed, or does it pass through the body undigested?
The blog also stated that the nutritional value in fish oil is diminished because it is a processed food. This is completely untrue. Let me clarify.
Better companies sell fish oil that is refined and purified to increase its nutritional value, not diminish it. Purification does remove other fats that exist in fish (fats that we already get enough of, or we don’t want more of, like saturated fat). When companies concentrate the fish oil (like PharmaOmega), then there is much more nutritional value in the fish oil capsules.
It is true that poor quality (e.g. inexpensive) fish oil generally contain little omega-3 and more fats we don’t need; that is one reason the price is low. Inexpensive fish oil is often oxidized, and does not function in the body as well as high quality fish oil. You wouldn’t eat bad fish, so why take bad fish oil. I do not recommend poor quality fish oil, and there is evidence that it may do more harm than good.
The idea that nutritional value of fish oil is diminished because it is a processed food is false. They could have rightly written that eating fish provides calories and other nutrients, such as protein and B-vitamins, but that is not what was written in the blog.
You can rely on this blog to be truthful and research and science-based.
Bottom line: Consume high quality fish oil, eat some fish and enjoy your day.
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Flax seeds and chia seeds are great sources for Omega 3. The benefit of flax seed and the benefit of chia seeds are many. Both flax seed and chia seeds contain fiber, Omega-3 and lignans. This helps lower cholesterol and can also benefit people at risk for diabetes by regulating blood sugar, by slowing down the body's absorption of sugar. Flax seed and chia seeds are also both great sources for antioxidants.
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