Omega 3 Fish Oil News

Date: 2nd June 2005, Source: Althealth News

Flax is a seed that originated in Asia more than 5,000 years ago. Today it can be found everywhere, mainly used as a supplement in the form of seeds, oil or capsules.

People take flax because it is thought to provide many health benefits from the omega-3 fatty acid (alpha linolenic acid) it contains. Omega-3’s in the diet have been shown to reduce heart disease risk and emerging research suggests it may aid in reducing depression, and inflammatory disorders -- eczema/psoriasis, arthritis, etc.

Flaxseed also contains more plant lignins (a fiber and a phytoestrogen) than any other seed. The lignins in flax are thought to be protective against many cancers.

The experts at the National Academy of Sciences Food and Nutrition Board say there are not enough studies to prove flax is as beneficial as the more potent omega-3‘s found in fish, called DHA and EPA.

The omega-3 fatty acid in flax is one that has to be converted to what are currently believed to be the most potent omega-3 fatty acids (DHA and EPA), which means flax may be less potent than fish oil.

"One needs to be cautious, there is a lot of hype," says Alice Lichtenstein, PhD, senior scientist and director of the Cardiovascular Nutrition Research Laboratory at Tufts University. "More research is needed," she added.

Others agree that more research is needed, but are more positive about flax’s potential benefits.

"In my opinion, flaxseed is a grain that holds promise," says Beverly Clevidence, Director of USDA’s Phytonutrient Laboratory in Beltsville, Maryland. "A lot of science-based data needs to be collected and evaluated before its efficacy is proven, but the food, the alpha-linolenic acid and the phytoestrogens are of great scientific interest," says Clevidence.

Some people eat flax for omega-3 fatty acids, others for its plant lignins, which contain beneficial phytoestrogens.

"Even if flax’s omega-3 fatty acids are less potent than fish oil, flax has value," says Allison Sarubin Fragakis, M.S., R.D., author of The Health Professional’s Guide to Popular Dietary Supplements, 2nd Edition (American Dietetic Association, 2003).

The lignans in flax may reduce the incidence of cardiovascular disease, hormone-sensitive cancers (breast, prostate, ovary, endometrium), colon cancer, and diabetes.

Nutrition Department Chairman of the Harvard School of Public Health, Walter Willett, says there’s no need to wait while the benefits are being sorted out by further studies.

"I think it is sensible to include sources of both fish oils and plant omega-3's, such as flax, in our diet. I often include flaxseed with my cooked breakfast cereal in the morning," says Willett

You’ll get the most value from the seed in powder form as it contains all the beneficial components: vitamins, minerals, fiber, lignins and omega-3’s.

You can use the oil, but it doesn’t contain the beneficial lignin fiber. Don’t bother with supplements in a pill form.

Flaxseed powder or oil should be refrigerated. Another suggestion would be to buy the seed, then grind it at the last minute so it will contain the maximum level of nutrients.

Whole flaxseeds can be sprinkled on rolls, muffins, bagels, breads and salads. Flax oil can be used best in cold items such as fruit smoothies or salad dressing. If you cook with it, keep the temperature low -- no higher than 150 degrees.

The National Academy of Sciences recommends women get 1.1 grams and men get 1.6 grams of Omega-3’s daily.

The negative side of flax:

1. More than 45 grams may have laxative effects.
2. Omega-3’s may have an immunodepressive effect, so if you have a disorder which dampens your immune system, omega-3 supplements may not be the best idea.

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