As the public begins to wake up to the benefits of omega 3s, a number of common questions remain unanswered for many. Many individuals, aware that both flax oil and fish oil contain omega 3s, want to know which product stands out as the best choice and how they should incorporate them into their daily routines.
Omega 3s
A sub-group of fats, omega 3s deliver a range of benefits in the body. Udo Erasmus, an expert on lipid biochemistry and the author of "Fats that Heal, Fats that Kill," explains that these compounds help to make up the membrane of all cells in the body and play a major role in countering inflammation, insulin resistance and even the development of cancer. Unfortunately, his estimates that around 99 percent of the American population require significantly more omega 3s than they currently get.
Flax Oil Benefits
Flax oil represents the richest plant source of omega 3s. 80 percent of the oil comes in the form of alpha linolenic acid, also known as ALA. This means a serving of the oil, either added into a smoothie or used a salad dressing, provides a high dose of omega 3s. However, ALA does not have significant biological activity itself and must undergo conversion inside the body into the long-chain acids eicosapentanoic acid and decosahexanoic acid. Erasmus estimates that between one sixth and one third of ALA converts into these active omega 3s, also known as EPA and DHA respectively. Despite having to undergo conversion, Erasmus prefers to use flaxseed oil on the basis of taste and purity; organically grown seeds represent a source of omega 3s without additional toxins.
Fish Oil Benefits
Many nutritionists refer to fish oil as a more potent source of omega 3s, as it contains both EPA and DHA pre-formed. Charles Poliquin, the Canadian strength coach and an advisor to 16 Olympic medal-winning athletes, prefers this form of omega 3 to help maintain the health of his athletes and take care of any inflammation in the joints. Using fish oils bypasses concerns over the rate of conversion that may worry users of flaxseed oil. However, some fish oils may contain contaminants from the oceans in which the animal swum; these toxins include mercury and polychloride biphenols. Reputable manufacturers screen for any such adulterations in their products.
Considerations
Flax seed oil stands out as a better choice for those who wish to use the oil as a salad dressing or add it into smoothies on the basis of its mild, nutty flavour. The availability of organically-grown products also means that you can source omega 3s without any concerns over environmental contaminants. Those concerned with the rate of conversion they will get when consuming ALA, which includes the elderly and those with cardiovascular concerns, may wish to look for fish oils instead to reliably enhance their omega 3 status.
References
- Polquin: Charles Polquin; Fish Oil
- "Fats that Heal, Fats that Kill"; Udo Erasmus PhD; 1986.
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