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Flaxseed Oil Or Fish Oil: Which One Is Better For You?
Omega 3 fatty acids are polyunsaturated fatty acids which the body can't make on its own; it can be only obtained from foods which are naturally rich in omega 3 fatty acids like fatty fishes, plant-based oils, nuts and seeds.
Flaxseed and fish oil are excellent sources of omega 3 fatty acids. Omega 3 fatty acids should be a part of your daily diet as it provides a number of health benefits, which includes promoting heart health, supporting mental health and fighting inflammation to name a few [1], [2].
In this article, we will explain what is flaxseed oil and fish oil and which one is better for you.
What Is Flaxseed Oil?
Flaxseed (Linum usitatissimum) has been prized for their health-promoting properties because it is a rich source of omega 3 fatty acids, protein, fibre, vitamins and minerals.
Ripened
and
dried
flaxseeds
are
cold-pressed
to
extract
the
oil
called
flaxseed
oil,
commonly
also
known
as
linseed
oil.
Both
flaxseed
and
flaxseed
oil
are
rich
in
omega
3
fatty
acids,
which
have
been
linked
to
an
array
of
health
benefits
[3].
Flaxseed
oil
is
available
in
the
form
of
liquid
and
supplements.
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What Is Fish Oil?
Fish oil is made by extracting oil from the fish tissues. Fish oil is consumed in the form of dietary supplements. Mackerel, tuna, herring, salmon and cod are some of the fatty fishes from which the oil is extracted and made supplements [4].
Studies
have
shown
that
getting
adequate
amounts
of
omega
3
fatty
acids
from
fish
or
fish
oil
supplements
aid
in
proper
foetal
development,
improve
heart
function
and
prevent
the
risk
of
Alzheimer's
disease
[5].
The
American
Heart
Association
recommends
eating
fatty
fishes
twice
a
week
to
get
most
of
the
omega
3
fatty
acids
[6].
Omega 3 Fatty Acids In Flaxseed Oil And Fish Oil
There are many types of omega 3 fatty acids, however the three most common ones are: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA).
The
two
types
of
omega
3
fats
found
in
fish
oil
are
eicosapentaenoic
acid
(EPA)
and
docosahexaenoic
acid
(DHA).
EPA
and
DHA
have
been
associated
with
a
number
of
health
benefits
such
as
proper
development
of
the
foetus,
improvement
of
heart
function,
prevention
of
the
risk
of
Alzheimer's
disease
and
aid
in
weight
loss
[7],
[8],
[9].
On
the
other
hand,
flaxseed
oil
is
rich
in
omega
3
fatty
acid
called
alpha-linolenic
acid
(ALA).
ALA
is
not
biologically
active
and
needs
to
be
converted
into
EPA
and
DHA
before
it
can
be
utilised
by
the
body
forenergy.
However,
this
conversion
process
is
inefficient
because
only
small
amounts
of
ALA
is
converted
into
EPA
which
is
between
0.2
to
21
per
cent
and
ALA
converted
to
DHA
is
between
0
to
9
per
cent
[10].
Studies
have
shown
the
health
benefits
of
ALA,
which
includes
promoting
heart
health,
reducing
inflammation
and
aiding
in
the
proper
functioning
of
the
central
nervous
system
[11].
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Shared Benefits Of Flaxseed Oil And Fish Oil
Although, flaxseed oil and fish oil possess different types of omega 3 fatty acids both share the same health benefits. These include the following:
-
Keeps
heart
healthy
-
Multiple
studies
have
shown
that
both
flaxseed
oil
and
fish
oil
is
good
for
heart
health.
Studies
have
shown
that
flaxseed
oil
can
reduce
blood
pressure,
which
is
a
major
risk
factor
for
heart
disease
[12],
[13].
Fish
oil
has
also
been
shown
to
lower
blood
pressure
in
many
studies
[14],
[15].
In addition, both fish oil and flaxseed oil have been shown to lower LDL (bad) cholesterol and increase HDL (good) cholesterol [16] [17]. - Lowers inflammation - Much of the anti-inflammatory properties in fish oil comes from the omega 3 fatty acids. Studies have shown that fish oil can lower inflammation, which is a risk factor for many chronic conditions [18] [19]. The anti-inflammatory properties of flaxseed oil were also pointed out in some studies [20], [21].
- Enhances skin health - Studies have shown that consumption of fish oil supplements may improve many skin problems [22]. Similarly, as per another study, flaxseed oil has been shown to decrease skin sensitivity, skin roughness and scaling of the skin [23].
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Other Benefits Of Flaxseed Oil
Apart from the shared benefits, flaxseed oil has been shown to treat gastrointestinal problems like constipation and diarrhoea. A study pointed out that flaxseed oil can help treat constipation in patients who are undergoing hemodialysis [24].
Animal
studies
have
shown
that
flaxseed
oil
can
help
reduce
the
growth
of
cancer
cells
[25].
However,
further
research
is
needed
in
humans.
Other Benefits Of Fish Oil
Fish
oil
has
been
shown
to
treat
mental
health
disorders.
A
study
showed
that
fish
oil
has
the
potent
ability
to
lower
the
symptoms
of
depression
[26],[27].
Another
study
has
shown
that
consumption
of
fish
oil
may
benefit
during
pregnancy.
It
can
help
in
the
proper
development
of
the
foetus
[28].
Flaxseed Oil Vs Fish Oil: Which One Is Better?
Both
flaxseed
oil
and
fish
oil
have
health-promoting
properties,
which
have
been
backed
by
research
studies.
However,
fish
oil
may
have
a
higher
edge
due
to
the
presence
of
EPA
and
DHA
omega
3
fatty
acids.
In
addition,
the
presence
of
ALA
in
flaxseed
oil
is
not
converted
efficiently
into
EPA
and
DHA,
only
very
small
amounts
of
ALA
is
converted
into
EPA
and
DHA.
This
means
that
consumption
of
fish
oil
supplements
will
provide
more
benefits
compared
to
flaxseed
oil.
Also,
many
people
may
not
be
able
to
take
fish
oil
supplements
because
they
are
either
allergic
to
fish
or
they
follow
a
vegetarian
diet,
which
makes
flaxseed
oil
an
appropriate
choice
for
them.
However,
it
is
advisable
to
consult
a
doctor
before
you
take
fish
oil
or
flaxseed
oil
supplements.
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