Fish And Flaxseed Oil - Sources Of Essential Fatty Acids

Both fish and flaxseed oil are rich sources of essential fatty acids (ESAs). Although they are extremely necessary and useful for the proper functioning of our body, the body itself cannot synthesize them. For this reason, fatty acids must be imported through the food we eat.

Essential fatty acids have two main metabolic functions - they are an important component of the cell membrane and precursors of eicosanoids. The fatty acid composition of membrane phospholipids, which are an important component of cell membranes, is determined by the content of n-6 and n-3 fatty acids. The fatty acid composition of the food ingested affects some of the membrane functions associated with hormonal, enzymatic and transport function. Eicosanoids play an important role in a number of pathophysiological conditions - the processes of thrombosis, smooth muscle contraction, inflammatory processes, atherosclerosis and a number of vascular disorders.

Essential fatty acids provide normal biological functions of the human body and are an important part of the diet in the prevention and prevention of various diseases - cardiovascular, hypertension, arthritis, asthma, autoimmune disorders.

A number of clinical studies have been performed on the prophylactic and therapeutic effects of n-3 (eicosapentaenoic and decosapentaenoic) fatty acids derived from fish oil. The mechanism of action is not exactly clear, but some effects have been found when taking them - lowering serum triglyceride levels, reducing arrhythmias, antiatherogenic and antithrombotic effect. During fetal development, decosahexaenoic and arachidonic fatty acids are incorporated into the cell membranes of the retina and brain, and this process continues into the first two years of a child's life.

Ensuring a dietary intake of essential fatty acids is especially important during embryonic development, during pregnancy and lactation, in infants and young children. Experimental studies have shown that essential fatty acids, especially from the omega-3 group, can inhibit inflammatory processes and improve the condition of autoimmune disorders, including rheumatoid arthritis, prostatitis, ulcerative colitis.

Dietary sources of omega-6 fatty acids are:

• of linoleic acid - sunflower oil, corn oil, olive oil, peanut butter, egg yolk, etc .;
• of arachidonic acid - beef, chicken, pork, egg yolk, breast milk.

The main dietary sources of omega-3 fatty acids are:

• fish and seafood. Sardines, mekerel, salmon, herring and others have the highest content of eicosapentaenoic and decosahexaenoic fatty acids.
• Of the other foods , but in lower content, the source of omega-3 fatty acids are butter, egg yolk, vegetable oils, soybean oil, spinach, breast milk.

Nutritionists recommend 2-3 times a week consumption of fish and fish products. However, in many epidemiological studies, consumption of such products has been found to be too low. In recent years, a number of food supplements containing essential fatty acids have been created and marketed both in the world and in Bulgaria in order to supplement the dietary intake of essential fatty acids and favorably affect the body's functions, which are determined by essential fatty acids.

It is important that the intake of omega-6 fatty acids mainly from vegetable oils (corn, sesame, sunflower) is compared with the intake of healthy omega-3 fats. When omega-6s are in excess, they can provoke inflammation and slow blood flow in the body, while omega-3s will reduce and prevent inflammation, as well as improve blood circulation in the body.

Flaxseed oil contains the essential omega-3 fatty acid alpha-lipoic acid (ALA). Flaxseed also contains omega-6 in the form of linoleic acid. Like fish oil, flaxseed also offers heart-healthy effects and also helps fight inflammation.

Fish or linseed oil?

• Fish and flaxseed oil are good sources of omega-3 fatty acids.
• Flaxseed is a good source of EMF, omega-6 and omega-3.
• Fish oil contains eicosapentaenoic and decosahexaenoic acid. They are "embedded" in the cytoplasm and membranes of lipid cells immediately after ingestion.
• Both are healthy for the heart and help fight inflammation.
• According to recent research, fish oil helps maintain your good mood and brain function.
• The lignins in flaxseed (not flaxseed oil) have a beneficial effect on the colon and prostate. They are also a good source of fiber.
• Most of the clinical trials of omega-3 have been performed with fish oil.
• Flaxseed is an alternative to omega-3 acids for vegetarians.