What are the benefits of flaxseed oil vs. fish oil
Fish Oil vs. Flaxseed Oil
Although the debate has been going on for long, but nobody denies the fact that both of these oils contain Omega-3 fatty acids which are essential for the human body. What needs to be kept in mind, while making a comparison, are the differences in them.
The Omega-3 fatty acids present in Fish Oil are DHA and EPA, whereas Flax Seed Oil has an Omega-3 fatty acid called ALA. Despite the fact that ALA is also an Omega-3 fatty acid, it is not as valuable as DHA and EPA present in Fish Oil. The question arises “Why?” and that is what we are here to discuss.
Most of the health experts recommend Fish Oil for a healthy working heart and brain because one can get the crucial Omega-3’s (DHA and EPA) directly from Fish Oil. Evidences have shown that DHA and EPA play a key role in keeping the blood pressure at an optimum level, besides; DHA reduces the cholesterol level in blood, thus reducing the risk of heart diseases and strokes. Moreover, some brain disorders (for example, depression) have been associated with low levels of DHA in the blood. It would be interesting to quote a simple fact here that will evidently show the importance of DHA:
“The human brain is comprised of 60% fats, and approximately half of that fat is the Omega-3 fatty acid called DHA.”
Hence, it is indisputable now that for the fetus brain to develop properly, it needs a great deal of DHA. On the other hand, ALA can be converted to DHA and EPA but this conversion does not take place efficiently as the body needs a lot of enzymes to break down ALA to DHA and EPA, in addition the converted amount is never sufficient for the body, so it is a drawback of Flax Seed Oil. Now, having known the focal difference between the two oils, we can conclude that when it comes to heart and brain, Fish Oil wins the debate.
Having said all this, we still can not deny the importance of ALA in the body. The body needs a whole variety of Omega-3’s for different purposes and ALA can be broken down to make a range of Omega-3’s including DHA and EPA, so even if one is taking sufficient amount of DHA and EPA from Fish Oil, one would still need ALA as DHA and EPA are not the only Omega-3’s. Other than this, Flax Seed Oils are known to reduce the production of gastric acids, thus preventing some gastric disorders (for example ulcers). This shows that both the Fish Oil and the Flax Seed Oil are beneficial but of course for different reasons.
Then again, Fish Oil has its risks or drawbacks along with its benefits. There are concerns of toxic contaminants in fish (for example, mercury) but that depends on the specie, the locale and whether the fish are wild or farmed. Survey shows that farmed fish contain more toxins than wild fish; most likely because of the contaminants in the food they are given. The solution to this is to limit the intake of fish or fish oil to a recommended amount or take a molecularly distilled fish oil supplement. Molecular distillation allows the oils to be separated from the bad contaminants. But still, the benefits of Fish Oil surpass its risks.
Another difference between the two oils: Flax Seed Oil comes from a plant while Fish Oil comes from Fish (Duh!), so strict vegetarians prefer Flax Seed Oil, but they are suggested to take alternatives that would directly supply DHA and EPA.
All in all, both the oils have their benefits and one shouldn’t limit oneself. It would have been a-dream-come-true if one of the oils could do everything for everyone but it’s not the case in real, so it’s better to have both to ensure an optimum intake level of essential Omega-3’s for a healthy living.
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