Which is better - fish oil or linseed oil? Composition, useful properties, action

The benefits of polyunsaturated fatty acids were known to the body 100 years ago. But the need to use them for food has only been talked about in recent years. The richest sources of useful fats are flax oil, which has long been considered a curative product, and fish oil. Despite the similarity of the composition and useful properties, these two products still differ in taste and result of application. And many fans of healthy eating are concerned about the question: what is better - fish oil or flaxseed 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 irreplaceable acids that can be obtained only from food: alpha-linoleic and linoleic. With their deficiency, such diseases as hypertension, diabetes, cancer develop, eyesight and brain work worsen. But not all fats are good for the body. Most of them in the human diet are hydrogenated. They, on the contrary, interfere with the normal nutrition and work of cells, contribute to increased cholesterol levels and impaired vascular function.

Studies have shown that polyunsaturated fatty acids Omega 3 are very useful for the body. They improve the work of the brain and blood vessels. Most of these acids are in linseed oil and fish oil. But their composition is slightly different. In the fat of fish there are acids with a long chain, the most useful for humans. And flax oil is a source of alpha-linoleic acid.

Effect of fatty acids

Particularly necessary for health fats is Omega 3. From food a person can get them a few:

• Alpha-linoleic acid;
• Ekzamentaenovuyu;
• Docosahexaenoic.

All of them are equally useful, but still differ in functions. From alpha-linoleic acid, the body can synthesize the remaining Omega 3. It is found in plant foods. EPA and DHA can be obtained from fatty fish. Therefore, it is difficult to answer the question, which is better: fish oil or linseed oil.

These substances must constantly enter the body. Even small doses have such an effect:

• Preserve and restore telomeres of DNA cells, which increases the life expectancy of a person;
• Improve the work of the heart and blood vessels;
• Give 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 useful product is extracted from sea fish, which is rich in Omega 3. Basically it is salmon, sardines, herring and tuna. Only 100 grams of such fish can provide the body with the necessary amount of fatty acids. But recently in the process of processing in fish, mercury is often found. It is believed that it enters the body of fish from contaminated seawater. This substance often becomes contaminated with fish oil. Manufacturers hide this fact after all and so it has become less popular lately.

The use of fish oil is that it is the source of the most useful acids Omega 3 - eicosapentaenoic and docosahexaenoic. They are beneficial for the brain, providing it with a normal blood supply, improving the burning of fats in the body and maintaining 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 coagulability of the blood and healing of wounds. It is not recommended for diabetics, people with thyroid disorders and kidney stones. It is undesirable to drink fish oil on an empty stomach and together with medicines for the dilution of blood. It is best to use it in capsules, strictly following the instructions and not exceeding the dosage.

What is useful for flaxseed oil?

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 stimulants of brain activity, the work of the cardiovascular system and metabolic processes are acids with a longer molecular chain. This is eicosapentaenoic and docosahexaenoic acid, contained in fish oil. From linseed oil, the body can get them, but the synthesis goes with different speeds for different people. Worst of all, alpha-linoleic acid is processed in men and in the presence of other polyunsaturated fats. But the effect of linseed oil is still good for health:

• It reduces the risk of stroke;
• Heals ulcers on mucous membranes;
• Purifies the body of parasites and toxins;
• Helps digestion, removes the phenomenon of heartburn and flatulence;
• Normalizes fat metabolism;
• When used by pregnant women promotes the proper development of the brain in a child.

How to eat flax oil

This product has long been indispensable on the table of each person. It was added to salads, first and second courses, taken with different diseases. Flaxseed oil, the composition of which is very useful, can be mixed with sour cream and other products to make sauce. But it is very important that it is not subjected to a temperature effect, in which alpha-linoleic acid decomposes and becomes harmful to health.

To get the necessary amount of polyunsaturated fats, a tablespoon of oil a day is enough. With medicinal purposes it is better to drink it for half an hour before eating. You need to buy flax oil in a pharmacy, packaged in bottles of dark glass.

Which is better: fish oil or linseed oil?

In fact, these products have different properties. The EPA and DHA necessary for brain health are in fish oil. When they are synthesized from flaxseed oil, they are much smaller in quantity and they have slightly different qualities.

To understand what is best: fish oil or flaxseed oil, you need to consider the differences of these products:

• Oil has a more neutral and pleasant taste;
• Flax seeds do not accumulate harmful substances, in contrast to fish oil;
• It is best to take the fat of fish separately, since a strong smell and unpleasant taste can spoil any food, and linseed oil can be added to food;
• To fill the lack of fatty acids, flaxseed oil will need 7-8 times more;
• Not all fatty acids necessary for health are in linseed oil, and in men it is generally poorly absorbed.

Can fatty acids do harm?

Despite the fact that Omega 3 is good for health, if used improperly, both flax oil and fish oil can do harm. First of all, consuming them in large quantities can cause severe upset stomach and even poisoning. These fats can also become harmful if stored incorrectly. When exposed to air and light, carcinogens are formed 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 in deep-frying, Omega 3 is converted to substances that can cause cancer.

How to provide the body with fatty acids

To all the useful substances are well mastered, you need to consume 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 ensure the body with the necessary substances, it is desirable to use both products. If there is a danger of obtaining a portion of mercury from sea fish, you can go to capsules with fish oil. And 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 useful for health, but they have their advantages and disadvantages. Therefore, it is better to use in reasonable quantities, and fatty fish, and flax oil.