Flax Seeds Vs. Fish Oil

Though varied in origin, both fish oil and flax seeds share several heart-health benefits. The comparison of flax seeds and fish oil typically comes down to evaluating their fat content, particularly omega-3 fatty acids. Exploring the advantages of both of these foods will help you determine which is better suited for your health needs.

Understanding Omega-3s

Omega-3 fatty acids are a type of polyunsaturated fat found in both flax seeds and fish oil. There are several types of omega-3 fatty acids, but the three of present in flax seeds and fish oil are alpha linolenic (ALA), docosahexaenoic (DHA) and eicosapentaenoic (EPA). ALA is an essential fatty acid, meaning it cannot be manufactured in the body and so must come from the diet. The body can manufacture EPA and DHA as well as obtain them from dietary sources. In fact, ALA can be converted to EPA in the body, but this is not an efficient process.

Team Flax Seed

Flax seeds are a rich source of omega-3s.

Flax seeds contain mostly ALA, which helps decrease cardiovascular risks. Flax seeds are available in a variety of forms including whole, ground and oil. Some experts suggest that ground flax seed is preferable to whole because it is more thoroughly digested, thus allowing the body to absorb more nutrients. Supplementing with ground or whole flax seeds is a better option than oil because of the nutrients present in the food itself. For example, flax seeds provide fiber, protein and minerals that would not be present in the extracted oil.

Team Fish Oil

Fish oil is an excellent source of DHA and EPA, which reduce cardiovascular risks, reduce the risk of sudden death and assist with nervous system development. Most commercially available fish oils are sourced from fatty fish. Concerns about mercury levels have been raised about consuming fatty fish (salmon, tuna, mackerel, herring and trout). The American Heart Association states that health benefits of consuming fish or fish oil supplements, within the recommended amounts, far outweigh the risk of potential mercury poisoning. The association recommends two servings of fish per week, providing about 450 to 500 milligrams of EPA and DHA per day. Supplementing with fish oil could be a good option for individuals who are unable to get EPA and DHA from diet alone and/or have documented heart disease. Consult your health care provider about supplementing with fish oil to determine the appropriate amount.

Eating With Flax Seeds and Fish Oil

Eating a variety of omega-3 food sources, including flax seeds and fish oil, is a key part of a heart-healthy diet. With a mild nutty flavor, flax seeds can be a delicious and nutritious addition to many foods. Whole or ground seeds are easy additions to smoothies, cereals and baked goods. Fish oil pills are available in different concentrations, depending on the manufacturer. Be sure to check the nutrition information to ensure that you are supplementing with the appropriate amount for your health needs.