It is interesting to watch the debates between the advocates of flax seed oil and those who favor omega 3 fish oil. There are a lot of good points made on both sides but I think most of these arguments have nothing to do with the real benefits.
There does not have to be a competition here. Both have worthwhile benefits that the other does not. The best way to get all the benefits is by treating these two oils as complimentary and not confrontational. To begin with, omega 3 fish oil has two essential fatty acids called DHA and EPA. The omega 3 in flax seed oil is called ALA. Essential means that our bodies can not create them. They have to gotten by through the diet and only the diet.
There are over 12,000 research studies extolling the health benefits of DHA and EPA. It is difficult to keep track of all the government and private organizations that recommend this dynamic duo. They would include the European Food Safety Authority (EFSA), the American FDA, the American Heart Association and countless other agencies and groups from around the world.
Here is the problem with ALA from flax seed oil. It is a middleman. Our bodies have to initially change it to DHA and EPA for it to be useful. A number of people believe if they use flax seed oil in cooking, their benefits will be grater. Not correct.
High temperatures destroys any nutrient value quickly. This next point is important. As we age, the body looses its capability to change ALA into DHA or EPA. To give you an idea, a good rule of thumb is that a typical adult would need ten to forty grams of flax seed oil to generate only 0.2 grams of DHA.
Put another way, trying to get fish oil omega 3 benefits from flax seed oil is making life difficult. If you are too old or your health is bad, it may not occur at all.
Is there a reason for using flax seed oil?
Yes, but for the right reasons. Flax's most powerful health ingredients are fiber and lignan. Research has shown that lignan has strong anti cancer properties. In particular, the most promising results seems to be in inhibiting the start of estrogen stimulated breast cancer.
The soluble and insoluble fiber helps the gastrointestinal tract. It also is very complimentary with fish oil in lowering cholesterol levels.
What if I use both of them?
Both products have uses that the other can not provide. I personally use ground up seeds, not flax seed oil. I add them to soups or even dressings. Taking an ALA or a three-six-nine supplement will not get you the lignan or the fiber. Also, I do not have to worry about potential negative side effects from an overdose.
A recent study from Harvard placed DHA/EPA - not ALA deficiencies as the number six killer in the US. Tobacco, high cholesterol and obesity were 1-2-3. Since most of us do not want to eat seafood every night, the only way to get enough marine omega 3s is by supplement. Unfortunately, the shelves are full of mediocre ones. The oil can be oxidized [stale] and laced with pollutants and/or chemical additives.
Only consider a quality product. Go to the suppliers web site. The difference between the excellent and everybody else is disclosure. It is not difficult to back up claims of purity or potency. Some companies will even publish an independent laboratory analysis of what is actually in the capsules. Remember, this is an unregulated market.
Summing up, use both. Use ground powder instead of flax seed oil. It is easy to find. Get your omega 3s from a good fish oil supplement. My website can help in this area.
Author Resource:
Get my free five-part mini course on the benefits of omega 3, including critical information on why you should take omega3 fish oil .
To sign up for the course and get more tips on the importance of omega 3, visit my website: http://www.omega-3-guide.com/
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