Fat is often portrayed as a something to be avoided completely. However, fat is an essential nutrient and must be obtained from dietary sources. Fat is necessary to absorb fat-soluble nutrients, serves as a fundamental component of cell membranes, helps protect vital organs and is an efficient source of energy. The truth about fat is that it matters more what type of fat you consume than how much you are consuming. Two healthful sources of fat include flax meal and fish oil.
Essential Fatty Acids
Essential fatty acids, or EFAs, are divided into three categories: omega-3, omega-6 and omega-9. Omega-3 EFAs include alpha-linolenic acid, eicosapentaenoic acid, and docosahexaenoic acid. These EFAs are found in some plant foods, like flax seed, walnuts and chia seed, and marine life, especially oily fish, oysters and krill. Plant sources of omega-3 EFAs provide mostly alpha-linolenic acid, while marine sources contain eicosapentaenoic acid and docosahexaenoic acid.
Flax Meal
Flax seed has been consumed and revered as a health food for hundreds of years. The seeds cultivated from the flax plant are rich in beneficial oils. A high content of lignans -- a plant polyphenol that has antioxidant and estrogen-like properties -- absent in fish oil, adds to the health benefits of flax. When comparing costs of flax meal versus fish oil, flax is generally cheaper. Another advantage of flax over fish oil, is that some fish oils cause fishy burps, while this side-effect is absent with flax meal. Flax contains soluble and insoluble fiber, as well as high-quality protein. Flax meal is more nutritious than the oil alone because it contains the vitamins, minerals, fiber, lignans and protein. An efficient way to use flax meal is to sprinkle it on top of yogurt and cereal.
Fish Oil
The numerous benefits of fish oil, including reduced cardiovascular disease risk and decreased inflammation, are well known.These results are largely due to the eicosapentaenoic acid and docosahexaenoic acid content derived from the tissues of oily fish. This is a significant advanatage when compared to flax meal, as conversion within the body from alpha-linolenic acid to eicosapentaenoic acid and docosahexaenoic acid is inefficient. One controversy surrounding fish oil compared to flax meal is that fish may be contaminated with heavy metals, like mercury. To avoid this contamination a high-quality pharmaceutical supplement must be carefully chosen. Because you must consume more flax meal to equal the same benefits as smaller quantities of fish oil, fish oil is a much more efficient source of omega-3 EFAs. Add fish oil to your diet by eating fish or by taking a dietary supplement. The most common fish used to manufacture fish oil supplements are tuna, salmon, cod and mackerel. The oil is often combined with vitamin E to avoid rancidity.
Dosing
Flax meal is best taken with food for maximum absorption. It should be ground completely and taken with lots of water. The typical adult dosage is 1 tbsp. two to three times daily. Flax should be refrigerated to avoid spoilage. Fish oil supplements vary in potency, but you should aim for 300 to 600 mg of both EPA and DHA daily in your supplement. Take your supplement with foods that contain fat to increase absorption. As an alternative, eat oily fish twice daily.
References
- “American Journal of Clinical Nutrition”; Achieving optimal essential fatty acid status in vegetarians: current knowledge and practical implications; Brenda C Davis and Penny M Kris-Etherton; 2003
- AskDrSears.com: “Flax Seeds and Flax Oil”
- University of Maryland Medical Center: “Flaxseed”
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