The human body needs EFAs to manufacture and repair cell membranes, as well as for the production of prostaglandins, hormone-like chemicals that are produced by many tissues and found in every cell of the body. A deficiency in EFAs has been linked with numerous health conditions, such as aging, stress, illness and disease. Alcohol consumption or a poor diet can hinder the beneficial effects of EFAs.

The Western diet contains a high intake of omega-6 fats, primarily from various vegetable oils (i.e. corn, sesame, safflower, cottonseed, sunflower oil etc), particularly linoleic acid and arachidonic acid. The intake of omega-6 fats is very high, relative to the intake of the healthy omega-3 fats, also known as EPA/DHA. The omega-6 fats, when consumed in excess, can have pro-inflammatory effects and slow blood flow in the body, whereas the omega-3 fats help to reduce and prevent inflammation and help to improve blood flow and circulation. Australians consume a much higher amount of omega-6 fats than omega-3 fats in their diet. To obtain optimum health, there is a need to consume more omega-3 fats in our diet.

Fish oil and flaxseed oil are both good an excellent source of omega-3 providing varying amounts of different forms of omega-3 fatty acids, however, they offer similar health benefits.

If seafood appears on your table at least twice a week, you are not only satisfying your appetite and taste, but supply generous amounts of valuable protein, vitamins, minerals and fats. That’s right – fats are extremely important for overall well-being. But let’s reserve this property only to ‘good’ fats, more specifically Omega-3 polyunsaturated fatty acids. These fats play a balancing act with animal fats found in abundance with most of our meals. Polyunsaturated fatty acids contain relatively small amounts of cholesterol - certain cuts of meats contain up to ten times the amount per serving.

Fish

A number of respectable studies indicate that eating several servings of fish each week may strengthen your immune system response, assist in blood clot formation and hormone production, balance your cholesterol levels, and support healthy brain and nerve function. Besides the healthy fats, fish itself has other substances that appear to have many benefits. With more digestible protein than most foods, fish is packed with vitamins and minerals. It contains high amounts of vitamins A, B, D, and K, as well as calcium, iodine, magnesium, phosphorus, potassium, and iron. With all the fabulous benefits fish has to offer, moderation is still the key to success. Consider that overdoses, just like underdoses, may also impair immune function, elevate LDL cholesterol, alter blood lipids and blood clotting, and worsen Type II diabetes. Moreover, fish oil naturally contains high levels of the two potentially toxic vitamins, A and D.

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 fat 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. However, if an individual does not consume fish at least two times per week, they should consider a fish oil supplement to provide the health benefits of omega-3 fatty acids.

Flaxseed

Flaxseed is an excellent source of dietary fibre, providing 28g of fibre for every 100g. Where most grains contain large amounts of one type of fibre, the flaxseed is noticeably superior containing ample quantities of both soluble and insoluble fibre. Within the fibre of flaxseed are found lignans, which appear to have the most exciting health benefits. Lignans are “phytoestrogens”, that also act as phytosterols. These plant substances act like weak hormones in the body and have been shown to block estrogen activity in cells. Protein constitutes about 20g for every 100g of flaxseed (dry weight). The protein from flaxseed is particularly high in arginine, a non-essential amino acid important for wound healing and heart health. Flaxseed contains essential vitamins and minerals. It is particularly rich in potassium, providing about seven times as much as a banana. Potassium helps maintain normal fluid and electrolyte balance, support cell integrity and assist in nerve impulse transmission and muscle contraction. The flaxseed also provides small amounts of magnesium, iron, copper, zinc, Vitamin E and calcium.

The flaxseed’s most unique feature is the high ratio of alpha-linolenic acid (an omega-3 lipid) to linoleic acid (an omega-6 lipid). When the ALA found in flaxseed is digested, the body is able to make eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Flaxseeds have also been found to be essential for proper development of the central nervous system and infant growth and development. ALA in flaxseed oil is not as biologically active as the EPA and DHA forms, and ALA must be converted to EPA/DHA in the body to be incorporated into plasma and lipid membranes. Like fish oil, flaxseed oil also offers heart-healthy benefits and helps fight inflammation as well. Flaxseeds (not oil) are a rich source of lignans, or substances that may offer protective benefits. Ground flaxseeds also provide fiber to help ease passage through the digestive tract.

How to Choose: Fish oil or Flaxseed oil?

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

· Flaxseed are a good source of the essential fatty acid, omega-6 and also contain omega 3.

· Fish oil contains Eicosopentaenoic acid (EPA) and Docosahexaenoic acid (DHA). EPA and DHA can be incorporated immediately into plasma and lipid cell membranes.

· Flaxseed oil contains alpha-linolenic acid (ALA), a precursor to EPA and DHA, and must be converted to EPA and DHA in the body.

· Fish and flaxseed (ground whole and oil) both offer heart-healthy benefits and help fight inflammation in the body.

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

· Lignans in ground flaxseeds (not oil) provide protective benefits (i.e. breast, colon, prostate) and also provide a source of fiber.

· Much of the clinical research on omega-3 fatty acids has been with fish oil (EPA and DHA).

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