Essential Fatty Acids (EFAs) are necessary fats that humans cannot synthesize, and must be obtained through diet. Omega-3 and Omega-6 fatty acids are the two main groups of essential fatty acids. The human body needs EFAs to manufacture and repair cell membranes, as well as for the production of prostaglandins, or hormone-like chemicals that are produced by many tissues and found in every cell of the body. A deficiency in these EFAs has been linked with numerous health conditions. Furthermore, numerous factors such as aging, stress, illness/disease, alcohol consumption or a poor diet can hinder the beneficial effects of these EFAs. EFAs support the cardiovascular, reproductive, immune, and nervous systems.

The typical American diet contains a high intake of omega-6 fatty acids, primarily from various vegetable oils (e.g. corn, sesame, safflower, cottonseed, sunflower oil etc), and provide the body with linoleic acid (LA) and arachidonic acid (AA). The omega-6 fatty acids can have pro-inflammatory effects (promote inflammation) and slow blood flow in the body. On the other hand, diets of Americans are lacking in omega-3 fatty acids which have great health benefits. Omega-3 fatty acids are found primarily in oily fish such as salmon, tuna, catfish; it is also found in vegetable oils such as flaxseed, canola, and soybean. Omega-3 fatty acids exert anti-inflammatory effects and help to promote better blood flow and circulation as well as heart function. Overall, intake of omega-6 fatty acids is very high, relative to the intake of healthy omega-3 fatty acids (EPA/DHA). In order to obtain these great health benefits, there is a strong need to consume more omega-3 fatty acids in our diet and/or take supplements containing these essential nutrients for overall better health.

Fish oil versus Flaxseed oil: Good sources of omega-3 fatty acids

Fish oil and flaxseed oil are both good sources of essential fatty acids, especially omega-3. Fish oil and flaxseed oil provide varying amounts of different forms of omega-3 fatty acids, however, they offer similar health benefits.

Eicosopentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the omega-3 fatty acids found in oily fish, such as salmon, mackerel, trout, sardines, herring, etc. EPA/DHA is also the source of omega-3 fatty acid in fish oil supplements. DHA is the major omega-3 fatty acid incorporated into lipid membranes, including the heart. On average, approximately 1 gram of EPA/DHA can be obtained from 100 grams or 3.5 ounces of oily fish. The American Heart Association says 1 gram of EPA/DHA provides protection for the heart. The Food and Drug Administration says up to 3 grams a day of EPA/DHA are generally safe. For general health, it is recommended to consume fish rich in omega-3 fatty acids at least two times per week. If this is challenging, a fish oil supplement should be considered to meet the recommended intakes of omega-3 fatty acids and reap all of the great health benefits.

Flaxseed oil contains the essential omega-3 fatty acid, alpha-linolenic acid (ALA). ALA in flaxseed oil is not as biologically active as the EPA and DHA forms, and the body converts ALA to beneficial EPA and DHA to be incorporated into plasma and lipid membranes, but in modest amounts. Like fish oil, you can receive omega-3 benefits from plant foods such as flaxseeds and flaxseed oil. Flaxseed oil provides heart-healthy benefits and helps fight inflammation as well. Keep in mind, though, ground flaxseeds are not same as supplementing with flaxseed oil. Ground flaxseeds are a rich source of lignans which are a great source of fiber as well as providing numerous health benefits.

Which to choose: Fish or Flaxseed oil?

• Fish and flaxseed oil are good sources of omega-3 essential fatty acids.

• Fish oil contains Eicosopentaenoic acid (EPA) and Docosahexaenoic acid (DHA). EPA and DHA can be incorporated immediately into plasma and lipid cell membranes. Most of the clinical research on omega-3 fatty acids has been with EPA and DHA, found in fish oil.

• Recent research has shown that fish oil (EPA and DHA) may also help support emotional well-being and brain function.

• Flaxseed oil contains alpha-linolenic acid (ALA), a precursor to EPA and DHA. ALA is converted to EPA and DHA in the body to a lesser extent.

• Fish and flaxseed oil both offer heart-healthy benefits and help fight inflammation in the body.

• Lignans in ground flaxseeds (not oil) provide a good source of both soluble and insoluble fiber.

• Flaxseed oil is alternative omega-3 source for vegetarians.