Omega-3 fatty acids are vital for our bodies, even though we can’t naturally produce them. These key nutrients can be found in both fish oil and flaxseed oil. Fish oil is animal-based, while flaxseed oil is plant-based. Omega-3 fatty acids are known for helping the body boost brain health, support heart health, reduce inflammation, and improve joint health, among other benefits.
In this article, we will see the difference between the omega-3 fatty acids found in the two foods, their unique benefits, and the medical research done on their effects and recommendations.
What Are Omega-3 Fatty Acids?
Omega-3 fatty acids are essential fats that our bodies need, though we can’t produce them. They are what doctors call “good fat,” and they are part of the polyunsaturated fats. Polyunsaturated fats, including Omega-3s, have double bonds that help the body maintain the fluidity and flexibility of the cell membranes. This helps the cells function and communicate properly.
Once eaten in whichever form (food or supplement), omega-3 fatty acids are digested and absorbed into the small intestine. Bile salts break down the fats into smaller particles. They are further broken down by an enzyme called lipase and become fatty acids and monoglycerides, which are easily absorbed into the intestinal cells. After, they enter the bloodstream and are transported to various organs in the body.
Omega-3 fatty acids are categorized into three types:
- Eicosapentaenoic acid (EPA)
- Docosahexaenoic acid (DHA)
- Alpha-linolenic acid (ALA)
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Sources of Omega-3s: Fish Oil vs. Flaxseed Oil
Fish Oil: Animal Based Omega-3
Fish oil is extracted from fish that are known as “oily fish.” Oily fish are different from other species, for they store their oil in the body as fat. Other fish store their fat in the liver. Oily fishes include:
- Trout
- Sardines
- Salmon
- Mackerel
- Anchovies
- Herring
- Mussels
- Oysters
- Crabs
Fish oil is rich in two types of Omega-3 fatty acids:
- Eicosapentaenoic acid (EPA)
- Docosahexaenoic acid (DHA)
The American Heart Association (AHA) recommends that you can enjoy the benefits either by taking fish oil supplements or consuming oily fish at least two times a week.
Flaxseed Oil: Plant-Based Omega-3 40
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Flaxseed oil is extracted from flaxseeds. There is only one type of omega-3 fatty acid found in plants; Alpha-linolenic acid (ALA). Flaxseed oil has the highest concentration of plant-based omega-3 fatty acids.
Flaxseeds are not only rich in omega-3, but they also contain fiber, protein, lignans, vitamin B1 (thiamine), vitamin B6 (pyridoxine), folate, magnesium, manganese, and antioxidants.
Other plants that contain omega-3 are:
- Chia seeds
- Walnuts
- Canola oil
- Soybean oil
- Algal oil
- Edamame
- Spinach
- Kale
- Seaweed
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Shared Benefits of Omega-3s
- It improves heart health; it reduces bad cholesterol levels and triglycerides, which helps reduce blood sugar levels in the body.
- Improves brain health; they help improve the brain’s cognitive skills and responses.
- Reduce inflammation; they reduce the production of cytokines, which are inflammatory markers.
Individual Benefits
| Flaxseed Oil Omega-3 Benefits | Fish Oil Omega-3 Benefits |
| Aids in weight loss | Improves overall health |
| Relieves constipation | Helps with anxiety |
| Helps with cellulite | Helps with depression |
| Treats Sjogren’s Syndrome | Treats eye disorders |
| Reduces eczema | Helps with Alzheimer’s |
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Medical Research and Recommendations
Medical experts endorse fish oil and flaxseed oil as sources of omega-3 fatty acids. Research shows that the omega-3 found in fish oil and flaxseed oil have their unique benefits. Therefore, health professionals suggest consuming the two foods in your diet or as supplements as needed, or as guided by your medical officer.
Conclusion
Omega-3 fatty acids are important for our bodies, offering several health benefits, yet we can’t produce them. Fish oil and flaxseed are great sources of that key nutrient that we need. They offer good benefits to the heart and brain, improve joint health, and reduce inflammation. Fish oil is often seen as superior, for it has EPA and DHA. However, flaxseed is a good plant-based option. The choice of which to take will depend on your personal preferences and dietary needs. For vegetarians, flaxseed oil will work best. In the end, consuming both in your diet will ensure you get essential nutrients for your overall well-being.
Disclaimer: This article is intended simply to provide information. It does not replace the medical advice of a physician or other medical professional. Please speak with your doctor or therapist if you have any questions or concerns.
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