both chia and flax seeds are good sources of omega 3s. And they tast so much better than fish oil in a gelatin capsule. They are packed full of good nutrition.
I found this on chiaforhealth.com:
Chia seeds and oil naturally contain more than 60% Omega-3 fatty acid, this is the highest percentage of Omega-3 of any commercially available source. The body converts Omega-3 from chia into EPA and DHA. Chia has no odor, doesn’t go rancid, easy to store, easy to use, has very little flavor/taste and is not contaminated with pesticides, chemicals or heavy metals.
Percent of Omega-3 per same size serving
Name: Genus species % Omega-3
Chia Salvia hispanica 62.3
Flax Linum usitatissimum 54.6
Hemp Cannabis sativa 19.9
Borago officinalis 0.5
Evening Primrose Oenothera biennis 0.4
High in Protein Chia seed is a complete source of dietary protein, providing all the essential amino acids. Compared to other seeds and grains, chia seed provides the highest source of protein, between 19 to 23 percent protein by weight. One of the unique qualities of the chia seed is its ability to absorb more than nine times its volume in water or other liquid. This ability can prolong hydration and retain electrolytes in body fluids, especially during exertion or exercise. Normal fluid retention ensures electrolyte dispersion across cell membranes, maintains fluid balances, and aids normal cellular function.
Source of Fiber
Chia seed produces a thick mucilage in water, absorbing up to 30 times its weight in water. This soluble fiber cleans the intestines by binging and transporting debris from the intestinal walls so that it can be eliminated efficiently and regularly. A daily dose of chia seed provides an excellent fiber source and most people notice a different in less than a week.
Energy/Antioxidants and no Gluten
Chia contains the usual Vitamin C, ferulates and Vitamin E but the real secret is the Cinnamic acids that guard the omega-3 oils from oxidation. This is why chia is a stable product for years! With no gluten, virtually no sodium, nor reported allergic reactions, grown without pesticides or toxicants. Chia has a high energy to weight ratio (more than wheat, corn, rice or oats) that makes it a favorite choice of long distance runners and other athletics .
Fruits and vegetables are good, healthy, fresh sources of fatty acids that our body can recognize. If you don't eat cooked foods, oils, you don't have to worry about your 3:6:9 ratios being out of whack and trying to compensate for it.
I use Salba Oil (like white chia seeds) and an EFA blend that includes different nut oils. I make sure I get plenty of olive, hemp, and other oils as well. MSM plus vitamin C has been a huge help for my arthritis/inflammation.
I've found I can't absorb flax, but feel a difference with salba and hemp. It's what convinced me to drop the fish oil.
DHA (not omega-3s) are the real reason fish oil supplements are popular. While some people's bodies can successfully convert omega-3 fatty acids to DHA, some people cannot. In addition to the Deva brand mentioned above, Nutru also has an algae-based DHA supplement. Here's one source, but there are others: http://veganstore.com/index.html?stocknumber=642