Best Source of Essential Fatty Acids

If you are looking to get more essential fatty acids in your diet, you likely have heard about the two most popular sources. Flaxseed and Fish Oils are the staple, and there is debate on which is the best source. What you may not know is that there is another source which may in fact be a healthier choice in more ways than one.

Problems with Fish Oil

• Fish oil is more vulnerable to oxidation than most other fats. Because of this, most manufaturers add antioxidants and Vitamin E to the batch to increase shelf life. Unfortunately, this may not be sufficient in terms of how the body processes the supplement. Fat oxidation can damage critical molecules inside cells, including DNA, thus fish oil should be taken with an additional antioxidant supplement.
• Even if you choose to get your fish oil from the flesh of the fish itself as opposed to supplements, the fish must be fresh and uncooked. Cooking the meat breaks down the oils and increases the oxidation rate of the fat. To top it off, even if you eat raw fish you are still subjecting yourself to mercury and other heavy metals present in the fish regardless of species.
• There can be side effects to taking fish oil supplements. People with heart arrhythmia, diabetes, bipolar disorder, colon polyps, HIV or food allergies can have serious complications when taking fish oil supplements.
• Fish oil interacts with many prescription drugs.
• Fish liver oil contains toxic levels of Vitamin A at higher dosages, and can increase the risk of Vitamin A toxicity if you are taking another supplement containing Vitamin A.
  

Problems with Flaxseed Oil

• Flaxseed oil contains alpha-linolenic acid, a short-chain omega-3 fatty acid which is not broken down as efficiently as it is with fish oils. This is especially troublesome for men who appear to attain a very small percentage of EPA and DHA from vegetarian sources.
  
• The immature pods of flaxseed are poisonous. Though they are not supposed to be used, in heavy manufacturing there is always the risk of contamination.
• Flaxseed oil can spoil if it not kept refrigerated. Manufactures add preservatives to the supplements to remedy this. Still, the supplement is susceptible to light, heat, air, and moisture.
• Flaxseed oil can have side effects, and can interfere with some medications and medical treatments.
• Continuous use can cause deficiencies or imbalances of essential fatty acids in the body.
  

Alternative Sources

Other sources of these essential fatty acids include walnuts, pumpkin seeds, soybean oils, winter squash, butternuts, chia, kiwifruit, loganberry, and purslane, though the concentrations are much lower than with flaxseed or fish oils. However, there are new alternatives trying to solve this old debate.

Seal Oil

Seal Oil is an up an coming source poised to replace Fish Oil as the animal source of essential fatty acids. There is a moral controversy surrounding the hunting of seals, so this will not be a viable solution for vegetarians, vegans, or those of a certain political tack. Little is known about the risks associated with taking Seal Oil as a supplement, though because it is structurally similar to fish oil it will have similar drug interactions and side effects with one exception. People with allergies to fish should not have the same interaction with Seal Oil.

Algae Derived DHA

Laboratory cultivated DHA is made from micro-algae and is a pure form of DHA without rancidity. It is grown in the laboratory, not collected in the wild. It has no mercury or other toxins. It is susceptible to going rancid, however, and it is not a balanced source of both EPA and DHA. Again, the risks of side effects and drug interactions are likely similar to that of flaxseed oil, though little research has been done in this arena.

Hemp Oil

Unlike flaxseed oil, hemp oil can be used continuously without developing a deficiency or other imbalance of EFAs. Hempseed is also gluten free. The balance of essential fatty acids in Hemp Oil is better than most other sources, though it is susceptible to going rancid as should be stored proerly.

In Conclusion

Whatever choice you make, be sure to get a lot of this stuff in your diet. There is an avalanche of material out there explaining the benefits of Omega-3 and Omega-6 fatty acids, and the benefits certainly outweigh the risks.

In my opinion, it is best to get your nutrition from the most natural source possible as it eliminates the problems that occur with the manufacturing process. Eat the fish as opposed to taking the supplement. Unfortunately the data shows that this may not always be viable, especialy if you are on a restrictive diet.

Vegetarian sources are available, but they certainly come with their own set of risks and warnings. If you are a man, you may want to consider breaking the rules and taking an animal based supplement. Otherwise you will want to keep a close eye on your intake and supplement accordingly.

As for theraputic uses, I would personally go with the Seal and Hemp oils in order to mitigate some of the risks with taking very high doses.

Whenever you are considering any dietary or medicinal change, please consult your doctor or nutritionist to discuss what is the best course of action for you and your health goals.  As well, make sure to check several sources before making a decision on what supplements you want to take for any particular reason.

~To your longevity!