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Omega-3 Fatty Acids: Fish Oil VS Flax Oil.

4/13/2013

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The Quick Facts:

  • Both are polyunsaturated fatty acids
  • They are ‘essential fatty acids’ which means humans need to consume them through their diet because the body can’t make it.
  • Important Omega-3’s include
    • alpha-linoleic acid (ALA)
    • eicosapentaenoic acid (EPA)
    • docosahexaenoic acid (DHA)
  • Omega-3’s help reduce inflammation in the entire body.
  • EPA and DHA are extremely beneficial in preventing cardiovascular disease in humans (reduces triglycerides, heart rate, blood pressure and atherosclerosis).
  • ALA can be converted to EPA and DHA within the body, but not very efficiently (5% or so). ALA itself doesn’t have the same cardiovascular effects unless it is converted to EPA or DHA.
 

Fish oil

  • A great source of EPA and DHA.
  • Fish oil is typically made from salmon, herring, mackerel, anchovies and sardines (richest sources) – consuming the whole fish works well too!
  • The fish don’t make the omega-3 themselves, they get it from their diet of algae (we can’t make it ourselves either!)
  • Very beneficial in improving your cardiovascular profile and preventing cardiovascular disease among so many other things!
Flaxseed oil

  • A vegetarian source of ALA
  • Contains one of the highest levels of ALA among vegetable oils (roughly 50-60%) - compared to hemp oil, olive oil, soybean oil, etc. [Chia seed oil contains slightly more ALA than flax oil].
  • ALA can be converted to EPA and DHA in the body, but not very efficiently. Supplementation will elevate your total omega-3’s in the body, but it will take significantly more flax oil than fish oil to get adequate EPA and DHA levels.
Bottom Line:

If you are looking to include healthy omega-3 fats in your diet, high quality fish or flax oil are great. If you are looking to decrease your cardiovascular risk, stick to fish oil for maximum benefit.

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