Most health-minded people know that omega-3 fatty acids are important for health, and may even know of a few good sources. Salmon and flaxseeds are two such sources, but are not equal. It takes an understanding of the different types of these omega-3 fatty acids to ensure you get their wide range of benefits.
Different Sources of Omega-3s
There are two kinds of omega-3 fatty acids. The very-long-chain forms that are derived from fish like salmon are eicosapentaenoic acid, or EPA, and decosahexaenoic acid, or DHA. Plant-based forms, such as flaxseeds, deliver a short-chain variety called alpha-linolenic acid, also known as ALA. Only EPA and DHA provide the health benefits, but the body can convert ALA into those forms. However, this requires the involvement of an enzyme that may or may not be readily available in all people, and diabetes, saturated fat intake and alcohol intake can all disrupt the conversion. It is difficult to quantify how much conversion happens, but you certainly need to consume more ALA to equal the benefits of DHA and EPA.
Benefits of Omega-3s
Omega-3 fatty acids boast an impressive array of protective effects; among the most widely discussed is the impact of omega-3s on brain function. DHA in particular is widely considered to be the most important fat in the brain, which helps explain its role in improving symptoms of depression, bipolar disorder, and age-related cognitive decline. Omega-3s protect your heart by increasing "good" HDL cholesterol and lowering the "bad" LDL cholesterol, reducing blood pressure and protecting against stroke, heart disease and diabetes. They have also been shown to reduce joint inflammation, thereby improving arthritis symptoms. Bones benefit from omega-3s because they may increase calcium levels in the body and strengthen bones.
Omega-3s in Salmon
The benefits of omega-3 fatty acids are observed when a person consumes 2 g per day. A 4-oz. portion of salmon has exactly that, which is more than most people would otherwise consume in several days. In general, healthy adults do not need to supplement, and should just eat fish rich in omega-3s twice a week. When choosing your salmon, seek out wild-caught salmon from Alaska, Washington, Oregon and California. This kind is not only the most sustainable choice, but also has fewer chemicals and contaminants than farmed salmon. Use your senses to pick a good filet -- it should be smooth, with a rich color and a fresh smell.
Omega-3s in Flaxseed Oil
Flaxseeds are about the size of sesame seeds and are dark, smooth and shiny. They are not digestible in their whole form, so to extract the health benefits they need to be ground or processed into oil. If your goal is to maximize your intake of omega-3s, flaxseed oil is a better choice, since the ALA omega-3 fatty acid is more concentrated in the oil than in ground meal. The oil is highly perishable, and should be kept in opaque bottles that have been kept refrigerated. It should not be used in cooking, as heat will break down all the volatile compounds. Instead, drizzle it on foods after cooking, incorporate it into a salad dressing or sneak it into a smoothie. It has a sweet, nutty flavor that can complement many different foods. One tablespoon has 7 g of ALA, though much of that will be lost in the conversion to the other forms of omega-3 fatty acids.
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