Omega-3 fatty acids may provide a number of health benefits, including lower cardiovascular disease risk. However, the benefits depend in part on the type of omega-3 fatty acids consumed. The fats found in flaxseed are different from those found in fish.
Types
Alpha-linolenic acid is an essential fatty acid, since the body cannot produce it. It must be eaten as part of the diet. Flaxseeds, as well as walnuts and other plant-based sources of omega-3 fats, contain this type of fatty acid. The other two types of omega-3 fatty acids are docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA. These are found in fatty fish, such as salmon, halibut, tuna and herring. However, the body can produce these two omega-3 fatty acids from alpha-linolenic acid, according to the George Mateljan Foundation.
Function
Omega-3 fatty acids are essential for cell membrane formation, brain function and growth. They help to keep cell membranes fluid, lessen inflammation and keep the blood from clotting too much. EPA is essential for heart health, and DHA is used by the brain, according to the George Mateljan Foundation.
Benefits
Omega-3 fats may help to lower the risk of high cholesterol, heart disease, high blood pressure and osteoporosis, as well as improving symptoms of depression and rheumatoid arthritis, according to the University of Maryland Medical Center.
Considerations
Although DHA and EPA can be made from the body using alpha-linolenic acid, the conversion is very inefficient, and many people do not have enough of the enzymes necessary to convert sufficient alpha-linolenic acid to supply the DHA and EPA the body needs, according to the George Mateljan Foundation.
Supplements do not provide as many benefits as getting omega-3 fatty acids through food, according to the Mayo Clinic.
Expert Insight
Consuming fish at least twice a week can provide these fats in the amounts needed, according to the Mayo Clinic. Just focus on consuming types of fish that have low levels of mercury, such as salmon, and limit fish consumption to 12 ounces or less per week.
Check with a physician before taking omega-3 supplements, since they can interact with medications, including those for blood thinning, diabetes and cholesterol, according to the University of Maryland Medical Center.
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