Chia Seeds vs Fish Oil – Which Should You Be Taking?
Chia seeds are tiny black seeds that grow inside the fruit of the chia plant. They’re loaded with nutrients.
They’re used in many different ways, including healthy snacks, an ingredient in baked goods, and smoothies.
Several types of chia seeds are available, including white, red, and black. The color of the source indicates its nutritional value.
White chia seeds contain the most nutrition, red chia seeds, and then black chia seeds. Find out more here about Hemp Hearts Vs Chia Seeds.
If you’re looking for a quick way to add some extra nutrition to your diet, consider adding chia seeds to your next meal.
What Are Fish Oil?
Fish oil is a natural supplement derived from fish. Most found in flaxseed oil, fish oil contains omega-3 fatty acids, which help improve cardiovascular health, and support brain development.
People who eat oily fish have lower rates of heart disease than those who don’t. Omega-3s also help prevent cancer and boost immune function.
Omega-3s are also used in the baby formula because they’re essential nutrients for babies’ brains. They’re necessary during pregnancy when the mother’s body produces fewer fats.
But there’s no need to wait until you’re pregnant to take fish oil supplements. Studies show that taking them daily may improve memory and cognitive performance in healthy adults.
And since fish oil is safe, inexpensive, and unavailable, it makes sense to add this nutrient to your diet.
Which is Healthier: Chia Seeds vs Fish Oil?
Both chia seeds and fish oil are healthy foods, but which is healthier? To find out, we need to compare the benefits of each food against its drawbacks.
Benefits of chia seeds:
1. Omega-3 Fatty Acids – Chia seeds contain omega-3 content fatty acid ALA, which is converted to DHA and EPA in the body. These fats help lower triglycerides, reduce inflammation, and improve heart function.
2. Fiber – Chia seeds contain soluble dietary fiber, which helps lower LDL (“bad”) cholesterol.
3. Protein – Chia seeds contain 10% protein, which provides energy and muscle building.
4. Calcium – Chia seeds contain 2% calcium, strengthening bones and teeth.
5. Magnesium – Chia seeds contain 1% magnesium, which improves bone density and reduces the risk of osteoporosis.
6. Iron – Chia seeds contain 0.7% iron, boosting red blood cell production.
7. Zinc – Chia seeds contain 4% zinc, promoting growth and development.
8. Copper – Chia seeds contain 5% copper, which aids in wound healing and skin regeneration.
Benefits of fish oil:
Fish oil contains; omega-3 dosage fatty acids and EPA/DHA (eicosapentaenoic acid and docosahexaenoic acid), which are essential nutrients for cardiovascular health. However, fish oil may cause allergic reactions in some individuals.
Other benefits include:
- Improves mood
- Supports healthy joints
- Promotes healthy skin
- Reduces risk of cancer
- Lowers triglycerides
- May lower blood pressure
Fish oil is a liquid extracted from fish that contains omega-3 fatty acids and other nutrients. Both chia seeds and fish oil are healthy foods, but which one is healthier?
We made an in-depth comparison of these two oils, Chia Seeds vs Fish Oil. Take a look.
Is Omega-3 in Chia Seeds The Same As In Fish Oil?
Omega-3 in chia seeds (and seeds in general) is not the same quality as the healthy omega-3 status found in fish oil. The difference lies in how the body metabolizes the fatty acid mol within chia seeds.
While the liver processes fish oil, the intestines metabolize omega 3 in chia seeds.
Fish oil contains polyunsaturated fats. Chia seeds contain monounsaturated fats. So, when we compare the two, we’d expect the results to be similar. But there’s more to consider.
Omega-3 fatty acids are essential because our bodies can’t produce them. We must get them through direct food sources. And, since they’re not made, we need to supplement them.
There are three main types of omega-3 fatty acids:
1. Alpha-linolenic acid (ALA)
2. Eicosapentaenoic acid (EPA)
3. Docosahexaenoic acid (DHA).
ALA is found in plant foods like walnuts, flaxseeds, and chia seeds. EPA and DHA are found in oily fish like salmon, tuna, trout, and cod.
When comparing the benefits of omega-3 from fish oil vs. those from chia seeds, we should look at whether the amount of omega-3 in each product is the same.
Best Sources of Omega-3 Fatty Acids
Omega-3 fatty acids are essential nutrients in fish oil, flaxseed oil, chia seeds, and leafy greens. They’re essential because they help reduce inflammation and improve brain function.
They’re also great for heart health, joint health, and healthy skin. And like any food, too much can be bad for you. So, when shopping for plant efficient sources of omega-3 fatty acids, keep these tips in mind:
1. Choose foods rich in omega-3 fatty acids. The major source of omega-3 fatty acid is fish oil, which comes from oily fish like salmon, sardines, herring, mackerel, trout, and tuna.
2. Choose foods that contain alpha-linolenic acid (ALA). ALA is the primary form of omega-3 fatty in plants. You find ALA in flaxseeds, walnuts, soybeans, and some vegetable oils.
3. Avoid trans fat. Trans fat is a type of saturated fat that occurs in meat and dairy products but is produced during hydrogenation. Trans fat raises LDL cholesterol and lowers HDL cholesterol, making it unhealthy.
4. Be wary of added sugars. Foods made with refined white flour, and sugary drinks are loaded with added sugars. These types of foods are often packed with calories and empty of nutrition.
5. Eat plenty of fruits and vegetables. Fruits and veggies are packed with fiber and amounts of vitamins. Fiber helps lower cholesterol, and vitamin C improves immune system function.
It also has;
- Vitamin K
- Vitamin A
- Vitamin E
- Vitamin B12
- Vitamin B6
- source of Vitamin D
6. Stick to whole grains. Whole grains are better than processed grains because they provide more nutritional value.
7. Drink water. Water keeps you hydrated and helps flush toxins out of your body.
8. Don’t overdo it. Too many servings of omega-6 fatty acids can lead to excessive amounts of omega-3s in your blood. It may cause side effects such as headaches, muscle aches, and nausea.
9. Keep track of what you eat. Write down everything you eat and drink every day. Then, compare your intake of omega-3 fatty to the recommended daily allowance (RDA), which varies by age group.
10. Get regular physical activity. Exercise boosts metabolism and burns calories, helping you lose weight. Besides, exercise increases circulation, which delivers oxygen and nutrients to cells throughout your body.
Chia seeds are much healthier than fish oil, but if you want to take advantage of both types of supplements, it would be better to use them first.
But, if you want to avoid taking too many supplements at once, it would be best to start by using fish oil.
Hey'all I'm Amy, a born foodie and diagnosed with celiac disease 7 years ago. I refused to cave into tasteless, boring gulten free food and create my own!
On my blog you'll find info & cool facts along with recipes, all on gluten free foods!