Fish oil or linseed Oil? , Fish and flaxseed oil are good sources of essential fatty acids, but how do we decide which is best for us? There is no easy and valid answer for everyone, but below in this article we will list the benefits of both sources of essential fatty acids to help you decide which will be more suitable for your body.
The benefits of both types of oil Both fish and flaxseed oils contain essential fatty acids (ESAs). Our body needs them, but the body itself cannot synthesize them, so we must take them in addition through food. Essential fatty acids support the reproductive, immune, nervous and cardiovascular systems. Omega-3 and omega-6 acids are the two main groups of ESAs. Our body needs them to produce and “repair” cell membranes, as well as for the synthesis of prostaglandins – chemicals similar to hormones that can be found in every cell of our body.
An ESAs deficit should not be allowed. In its presence, premature aging, stress, susceptibility to disease and infection are observed. In general, your body loses weight physically.
Attention! Alcohol consumption or poor nutrition can impair or block the effectiveness of essential fatty acids. Diets, mainly in Western countries and the United States, are characterized by a high intake of omega-6 fatty acids, mainly vegetable oils (corn, sesame, sunflower, etc.). The intake of omega-6 is very high compared to the intake of healthy omega-6 fatty acids. 3 fats.
When omega-6s are in excess, they can provoke inflammation and slow blood flow in the body, while omega-3s will reduce and prevent inflammation, as well as improve blood circulation in the body. Americans consume much more omega-6 fatty acids, and to make their diet healthier, they need to add more omega-3s than omega-6s.
Eicosapentaenoic acid (EPA) and decosahexaenoic acid (DHA) are omega-3 acids in oily fish such as salmon, mekerel, herring, sardines, etc. EPA / DHA are also the source of omega-3 fatty acids in fish oil supplements. Decosahexaenoic acid is the major omega-3 acid in lipid membranes, including the heart. An average of 1000 mg of EPA / DHA can be obtained from 100 grams of oily fish. However, if you do not eat fish at least twice a week, you should consider the fish oil supplement to ensure the health benefits of omega-3 acids.
Flaxseed oil contains the essential omega-3 fatty acid – alpha-lipoic acid (ALA). Flaxseed also contains omega-6 in the form of linoleic acid. The ALA in flaxseed oil is not as biologically active as EPA and DHA, and before it can be absorbed, it must be converted to EPA / DHA in the body to participate in the cytoplasm and lipid membranes. Like fish oil, flaxseed oil also offers heart-healthy effects and helps fight inflammation.
Table of Contents
What to choose – fish oil or linseed oil ?
- Fish and flaxseed oil are good sources of omega-3 fatty acids.
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Flaxseed is a good source of EMF, omega-6 and omega-3.
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Fish oil contains eicosapentaenoic and decosahexaenoic acid. Immediately after ingestion, they are “embedded” in the cytoplasm and membranes of lipid cells.
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linseed oil contains alpha-lipoic acid, a precursor of EPA and DHA, and must be converted to EPA or DHA in order to be used by the body.
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Both are healthy for the heart and help fight inflammation.
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According to recent research, fish oil (EPA and DHA) helps maintain your good mood and brain function.
- The lignins * in flaxseed (not flaxseed oil) have a beneficial effect on the colon and prostate. They are also a good source of fiber.
- Most of the clinical trials of omega-3 have been performed with fish oil.
- Flaxseed is an alternative to omega-3 acids for vegetarians.
In summary, the choice between the two types of oil depends on your specific goals and your diet. You can combine them for a better effect on the body. *
Lignins are antioxidants and phytoestrogens found in some plants (flaxseed, pumpkin seeds, rye, soybeans, broccoli and some wild fruits).
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