Fish oil and flax seed oil provide good sources of omega-3 fatty acids. There is a wealth of information about the health benefits of omega-3 fatty acids. People have turned to fish oil capsules as a way to supplement their diet with omega-3 fatty acids. Recent findings by the National Institute of Health, as well as a study published in the "American Journal of Clinical Nutrition" provides new evidence about plant-based foods, such as flax seed oil that might be a healthier alternative.
Polyunsaturated Fatty Acids
Fats can be saturated, monounsaturated or polyunsaturated. The "2005 Dietary Guidelines for Americans" recommends that most of your fats come from unsaturated fatty acids. Omega-3 and omega-6 fatty acids are both polyunsaturated fats and are important members of this fatty acid group.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential because they must come from your diet. Three important members of the omega-3 fatty acid family are alpha-linolenic acid, ALA; eicosapentaenoic acid, EPA; and docosahexaenoic acid, DHA. You get high amounts of ALA by eating flaxseed and using flaxseed oil. The only food sources that provide EPA and DHA are oily fish, organ meats or taking fish oil supplements. Your body can produce EPA and DHA by converting ALA from foods that you eat, such as flaxseed oil, into EPA and DHA. Further research is required to determine how much flaxseed oil you need to consume to obtain levels of EPA and DHA for optimal health benefits, according to a clinical study by Gwendolyn Barcelo´-Coblijn's published in "The American Journal of Clinical Nutrition."
Omega-6 Fatty Acids
Omega-6 fatty acids are also essential and must come from your diet. The main member of the omega-6 fatty acid family is linolenic acid, LA. and comes from foods like meat, vegetable oils, and processed foods made with vegetable oils. Your body converts LA into arachidonic acid, AA, which is also a fatty acid. Omega-3 and omega-6 fatty acids are essential for your body to produce hormones, heart health, fight inflammation, and other biological functions to maintain good health. Recent findings from the National Institute of Health, NIH, state that Americans are getting more omega-6 fatty acids in their diet than omega-3 fatty acids. This causes an imbalance between omega-3 and omega-6 fatty acids. Researchers have yet to determine the proper ratio between these two fatty acids, but they do know that most people need to consume more omega-3 fatty acids and fewer omega-6 fatty acids.
Fish Oil
You can get heart health benefits from EPA and DHA omega-3 fatty acids by eating more oily fish such as salmon, sardine, trout, anchovy and mackerel. Or you can take fish oil supplements such as cod liver oil. White fish only contain oil in the liver. However, there are concerns about contaminants like mercury in fish, and the amount of fish available is limited, according to the research by Gwendolyn Barcelo´-Coblijn's and colleagues. Also noted was that the body absorbs more of the EPA and DHA from fish than from fish oil capsules. That is why researchers have been looking at plant-based sources that contain high amounts of omega-3 fatty acids.
Flaxseed Oil
The National Institute of Health report and the research conducted by Gwendolyn Barcelo´-Coblijn's and colleagues show that flaxseed oil provides high amounts of omega-3 fatty acids. The 12-week clinical study conducted by Gwendolyn Barcelo´-Coblijn's and colleagues provide early evidence that 2.4 to 3.6 g of flaxseed oil per day provide sufficient amounts of ALA and levels of EPA and DHA to meet dietary needs. Their study also shows that eating plant based foods such as nuts, seeds, leafy green vegetables, canola oil, soy oil and especially flax seed oil regularly provides proper amounts of omega-3 fatty acids for the body's dietary needs. Further research is required to determine the optimal amounts of these foods to convert ALA to EPA and DHA for heart health benefits.
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