Omega-3 Content: Quality & Quantity

5g of ALA Omega-3 in 25g of seed!

Of all Omega-3 fatty acid sources, Chia (Salvia hispanica L.) has the larger concentration of alpha-linolenic fatty acid known to date:  63.2%.  25 g. of Chia seeds contain 5.2 g of ALA-type Omega-3 fatty acid. The world’s offer of Omega-3 is extremely scarce.

What are Chia’s advantages over other Omega-3 sources?
Chia can be compared to fish oil, canola (colza) oil, flax oil and grain, or algae oil:

Source: Ricardo Ayerza (h)

Clearly, Chia has a competitive edge over alternative Omega-3 sources.

Some comments:

Fish oil
• Not all fish oils are beneficial: the U.S. Food & Drug Administration (FDA) has identified only the Menhaden species as a good Omega-3 source.
• It contains cholesterol.

The marine environment is polluted: fishes concentrate toxic substances that may be hazardous to human health.

Flax
• Contains potentially dangerous substances (increase in risk of cardiac conditions and myocardial infarction).
• Not recommended for pregnancy and breast-feeding periods.
• Consumption is banned in some countries (France).

Flax, algae and fish oil
• They give off a ‘fishy smell’ when deteriorating.

There are other products with Omega-3 content, such as:
• Fatty fishes (herring, mackerel, tuna, sardine, salmon), shellfish.
• Tofu.
• Dry fruits (nuts, almonds).

The disadvantage of these products is their very low Omega-3 level, which requires consumption of large quantities, which in turn can cause other types of problems (excess of calories) in some cases.  In addition, their low Omega-3 content is incompatible with the required balance between Omega-3 and Omega-6.

What are Omega-3s?
Omega-3s are essential fatty acids that our body needs for proper functioning, just as it needs vitamins and minerals

They are called "essential" in the biochemical sense: our body does not produce them; therefore, they must be incorporated through the food we eat. The interest in Omega-3s was sparkled by research results on Eskimos and other groups living in the Mediterranean shore, which showed extremely low rates of cardiovascular accidents. These groups consume large amounts of fatty fishes. The Japanese also showed infrequently lower rates of cardiac infarcts.

Omega-3 fatty acids are a fundamental part of the cell membrane, and are from a metabolic point of view the starting point for synthesis of many hormone-like action substances, which act by maximizing or inhibiting bodily processes.

Daily Omega-3 Requirements
Recommendations from international health organizations on Omega-3 and Omega-6 fatty acids consumption coincide in that the desirable ratio should fall within their limits in human milk (n-6:n-3 approx. 5:1)

The required amount of Omega-3 fatty acids depends on individual life cycles and on each person’s physiological or pathological (illness) state, which may require augmented intake of fatty acids. On average, it is estimated that 1% and 4% of the total energy requirements should come from Omega-3 and Omega-6 fatty acids, respectively.

Recommended Intake of Omega-3 Polyunsaturated Fatty Acids