The benefits of polyunsaturated fatty acids for the body were known 100 years ago. But the need to eat them was discussed only in recent years. The richest sources of healthy fats are flax oil, which has long been considered a healing product, and fish oil. Despite the similarity of composition and beneficial properties, these two products still differ in taste and result of application. And many fans of healthy eating are concerned about the question: which is better - fish oil or linseed oil.
The benefits of fatty acids
Human brain cells are 60% fatty acids. Most of them are synthesized in the body, but there are two essential acids that can only be obtained from food: alpha-linoleic and linoleic. With their lack, diseases such as hypertension, diabetes, cancer develop, vision and brain function deteriorate. But not all fats are good for the body. Most of them in the human diet are hydrogenated. On the contrary, they interfere with the normal nutrition and functioning of cells, contribute to an increase in cholesterol and a deterioration of blood vessels.
Studies have shown that omega 3 polyunsaturated fatty acids are very beneficial for the body. They improve brain and vascular function. Most of these acids are in linseed oil and fish oil. But their composition is slightly different. In fish fat, there are long-chain acids that are most beneficial to humans. And flax oil is a source of alpha linoleic acid.
The effect of fatty acids
Fats, which are especially necessary for health, are Omega 3. A person can get several of them from food:
- alpha linoleic acid;
- exapentaenoic;
- docosahexaenoic.
All of them are equally useful, but still differ in function. The body can synthesize the rest of Omega 3 from alpha-linoleic acid. It is found in plant foods. EPA and DHA can be obtained from fatty fish. Therefore, it is difficult to answer the question of which is better: fish oil or linseed oil.
These substances must constantly enter the body. After all, even their small doses have such an effect:
- save and restore telomeres of DNA of cells, which increases the human lifespan;
- improve the functioning of the heart and blood vessels;
- provide energy for the transmission of nerve impulses, which optimizes mental activity;
- improve the condition of the skin and hair;
- they are necessary for the normal development of children.
Fish as a source of fatty acids
This healthy product comes from saltwater fish, which is rich in Omega 3. They are mainly salmon, sardine, herring and tuna. Only 100 grams of such fish can provide the body with the necessary amount of fatty acids. But recently, during processing, mercury is often found in fish. It is believed that it enters the body of fish from contaminated sea water. This substance often becomes contaminated with fish oil. Manufacturers hide this fact after all, and so it has become less popular recently.
The benefit of fish oil is that it is the source of the most useful omega 3 acids - eicosapentaenoic and docosahexaenoic. It is they that beneficially affect the functioning of the brain, ensuring its normal blood supply, improve the burning of fats in the body and maintain visual acuity.
How to consume fish oil?
This substance has the qualities of drugs. Therefore, it has its side effects and contraindications. In case of an overdose, there may be problems with blood coagulation and wound healing. It is not recommended for diabetics, people with impaired thyroid function and kidney stones. It is undesirable to drink fish oil on an empty stomach and together with medications to thin the blood. It is best to use it in capsules, strictly following the instructions and not exceeding the dosage.
Why is flaxseed oil useful?
The composition of this product is slightly different from fish oil. It contains alpha-linoleic acid (ALA). It is also useful for the body, but acids with a longer molecular chain are stimulants of brain activity, the work of the cardiovascular system and metabolic processes. These are eicosapentaenoic and docosahexaenoic acids found in fish oil. The body can get them from flaxseed oil, but the synthesis is uneven in different people. Alpha-linoleic acid is worst processed in men and in the presence of other polyunsaturated fats. But the effect of flaxseed oil is still good for health:
- it reduces the risk of stroke;
- heals ulcers on the mucous membrane;
- cleanses the body of parasites and toxins;
- helps digestion, relieves heartburn and flatulence;
- normalizes fat metabolism;
- when used by pregnant women contributes to the proper development of the brain in the child.
How to Eat Flax Oil
This product has long been indispensable on the table of every person. It was added to salads, first and second courses, taken for various diseases. Flaxseed oil, whose composition is very useful, can be mixed with sour cream and other products to prepare the sauce. But it is very important that it is not exposed to temperature, in which alpha-linoleic acid decomposes and becomes harmful to health.
To get the required amount of polyunsaturated fats, a tablespoon of oil per day is enough. For therapeutic purposes, it is better to drink it half an hour before meals. You need to buy flax oil in a pharmacy, packaged in dark glass bottles.
Which is better: fish oil or linseed oil?
In fact, these products have different properties. EPA and DHA needed for brain health are found in fish oil. When they are synthesized from linseed oil, they are much smaller in number and they have slightly different qualities.
To figure out which is better: fish oil or linseed oil, you need to consider the differences between these products:
- the oil has a more neutral and pleasant taste;
- flax seeds do not accumulate harmful substances, unlike fish oil;
- it is best to take fish fat separately, since a pungent smell and unpleasant taste can spoil any food, and linseed oil can be added to food;
- to make up for the lack of fatty acids, flaxseed oil will need 7-8 times more;
- Not all essential fatty acids for health are found in linseed oil, while in men it is generally poorly absorbed.
Can fatty acids be harmful?
Although Omega 3 is good for your health, if used improperly, both flax oil and fish oil can be harmful. First of all, consuming them in large quantities can cause severe upset stomach and even poisoning. These fats can become harmful if stored improperly. Upon contact with air and light, carcinogenic substances form in them. These oxidized fats can destroy cells of vital organs, which accelerates the aging of the body. In addition, with strong and prolonged heating, as when deep-fried, Omega 3 is converted into substances that can cause cancerous tumors.
How to provide the body with fatty acids
So that all useful substances are well absorbed, you need to use both linseed oil and fish oil. But it is important to consider that alpha-linoleic acid contained in flax seeds can be converted to other fatty acids only in women. Therefore, men need to give preference to fish oil. And to fully provide the body with the necessary substances, it is advisable to use both products. If there is a danger to get a serving of mercury from sea fish, you can go to capsules with fish oil. And for those who do not like the smell and taste of flaxseed oil, you can add flax seeds to food.
It is difficult to answer the question - which is better: fish oil or linseed oil. They are equally good for health, but have their advantages and disadvantages. Therefore, it is better to use oily fish and flax oil in reasonable amounts.