Flax seed and fish oil are supplements you can use to improve your health. Both flax seed and fish oil contain omega-3 fatty acids, which have been shown to have health benefits, such as reduced risk for heart disease and arthritis. Although flax seed and fish oil both contain omega-3 fatty acids, there are differences in the types of omega-3 fats they contain.
Types of Omega-3 Fatty Acids
Three types of omega-3 fatty acids are found in the foods and supplements that you eat. The Harvard School of Public Health lists them as eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA). All three are considered essential dietary fats that your body must get through diet for proper body function. The main difference is where they come from. EPA and DHA are marine omega-3s and are found in fish and fish oil, while ALA is found in plant forms, such as flax seed and walnuts.
Benefits
Omega-3 fatty acids are used for a variety of functions and are essential to good health. They are used in all of your cell membranes, in growth and development of cells and tissues, and they are important in nervous system function. The University of Maryland Medical Center adds that omega-3 fatty acids reduce inflammation and may lower your risk of developing chronic illness. All three forms have been found to have these benefits, but EPA and DHA seem to offer more benefits for certain conditions, such as prostate cancer in men. ALA actually increased the risk of prostate cancer in men, according to the Harvard School of Public Health. It further adds that EPA and DHA from fish oil sources have a wider range of health benefits than ALA from flaxvseed, and it recommends eating fish sources of omega-3 fats at least two times per week.
Sources
ALA is the most common omega-3 found in Western diets, according to the Harvard School of Public Health. ALA is found in flax seed, flax seed oil, vegetable oils and in nuts and seeds, such as walnuts and pumpkins. EPA and DHA are found in both saltwater and freshwater fish, but saltwater fish seem to have higher amounts. Fatty fish, such as salmon, tuna and halibut, are good sources of EPA and DHA.
Considerations
Consuming flax seed oil is a good way to get essential omega-3 fatty acids if you do not eat fish or take fish oil capsules. Both flax seed and fish oil sources contain omega-3 fats that are healthy for your body, but fish oil sources appear to have more health benefits. ALA forms are more common, and more research is needed to determine if they increase the risk of certain conditions, such as prostate cancer, according to the Harvard School of Public Health.
References
- MedlinePlus; Dietary Fats; Feb. 28, 2011
- University of Maryland Medical Center; Omega-3 Fatty Acids; Steven D. Ehrlich, N.M.D.; June 25, 2009
- University of Maryland Medical Center; Alpha-Linolenic Acid; Steven D. Ehrlich, N.M.D.; March 14, 2009
- Harvard School of Public Health: Omega-3 Fatty Acids - An Essential Contribution
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