Nutrition and Dietary AdviceNutrition and dietary advice from a professional

The issue over flaxseeds as a suitable source of omega-3 fatty acids is much debated, but what’s the truth of the matter?

Well, flaxseeds and flaxseed oil are a rich source of ALA (alpha-linolenic acid). However, because flaxseed oil contains this omega-3 fatty acid, many people get confused, thinking that the benefits of flaxseed oil are the same as those found in fish oil - this is not the case.

Flaxseed (not the oil) is also rich in lignan, which is a type of phytoestrogen (antioxidant), and they also provide a source of both soluble and insoluble fibre. Flaxseed oil however contains only the ALA component of flaxseed, and not the fibre, or lignan components.

So, what makes the omega-3 in flaxseeds and fish oil different?

• Fish oil contains two omega-3 fatty acids: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
• Flaxseed oil contains: ALA (alpha-linolenic acid).
• The benefits of EPA, DHA and ALA are not the same.
• Our body converts ALA found in flaxseed rapidly into EPA, and more slowly into DHA for use in the body.
• But, other foods in our diet can upset the conversion of ALA into EPA and DHA, for example foods containing trans fats.
• Our diets generally contain a higher amount of omega-6 fatty acids - a high omega-6 content also limits the conversion of ALA into EPA and DHA.

A study, carried out in 2004, looked at the influence of ALA from flaxseed oil, comparing it to fish oil in terms of cardiovascular risk factors. They found that those who had fish oil added to their high omega-6 diet, had a much higher level of EPA and DHA after a few weeks of supplementation, in comparison to those who had added flaxseed oil.

They concluded that those taking fish oil had lower levels of small dense LDL (bad cholesterol), lower levels of triglycerides, and higher levels of HDL (good cholesterol), however this was not replicated in the ALA enriched diet.

Recommendations

Due to the complicated and varying dietary factors, which can limit the conversion of ALA to EPA and DHA, fish sources of omega-3 are superior.

However, for many vegetarians and vegans, who do not eat fish, flaxseed can be used as a suitable source of omega-3s. If your main source of omega-3s comes from flaxseed, it is important to replace any fats high in omega-6 oils (such as sunflower oil or corn oil), with fats higher in monounsaturated fats (such as olive oil or canola oil). This will help to ensure that the formation of EPA and DHA is not disrupted.

The recommended daily amount of flaxseed is approximately 1-2 tablespoons of ground flaxseed, or 1 teaspoon of flaxseed oil.

Here are a few suggestions:

• Sprinkle ground flaxseed on cereals, salad, yoghurts and smoothies.
• Include in recipes when a nutty flavor is acceptable.
• Mix a tablespoon of ground flaxseeds with 2 tablespoons of honey and spread on toast, as an alternative to butter.
• Use flaxseed oil in place of other oils.
• Add ground flaxseed to bread, cake, or muffin recipes.
• Combine flaxseed flour with wheat flour for baking.
• Check out the nutritional labels for foods, such as bread, cereal, bakery goods as many manufacturers are now including flaxseeds or flaxseed flour in their ingredients.

For further reading check out Kathryn’s post on Vegetarian Sources of Omega-3, and the Vegetarian Society’s post Omega 3 Fats.

Do you use flaxseeds? What are your thoughts on this topic?

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