Alternative sources Omega-3: Flaxseed oil and chia

Alternative sources Omega-3: Flaxseed oil and chia

Omega-3 fatty acids: importance and necessity

Omega-3 fatty acids are a group of polyunsaturated fatty acids (PNS), which play a fundamental role in maintaining human health. The key types of omega-3 are alpha-linolenic acid (ALK), ecosapstranthenoic acid (EPK) and daily acidic acid (DGK). ALK is a plant source, while the EPK and DGC are mainly kept in fish and seafood.

These fatty acids are necessary for the normal functioning of the body and are involved in various biological processes, including:

• Health of the cardiovascular system: Omega-3 acids help reduce the level of triglycerides in the blood, reduce the risk of blood clots, reduce blood pressure and improve the function of the endothelium (inner vascular membrane).
• Function of the brain and nervous system: DGK is the main structural component of the brain and retina of the eye. It plays an important role in the development of the brain, cognitive function, memory and training.
• Anti -inflammatory action: Omega-3 acids have anti-inflammatory properties, helping to reduce inflammation in the body and relieve symptoms of inflammatory diseases such as arthritis.
• Eye health: DGC is necessary for the health of the retina and maintaining normal vision.
• Support for the immune system: Omega-3 acids play a role in the regulation of the immune system and can help improve the immune response.
• Skin health: Omega-3 acids help maintain skin health, moisturizing it, reducing inflammation and protecting from damage caused by ultraviolet radiation.

The optimal consumption of omega-3 fatty acids is crucial for health throughout life, from intrauterine development to old age. Omega-3 deficiency can lead to various health problems, including an increased risk of cardiovascular diseases, impaired cognitive functions, impairment of vision and increased inflammatory processes.

Traditionally, the main source of Omega-3, especially EPK and DGK, is considered oily fish, such as salmon, sardines, mackerel and tuna. However, for a number of reasons, including environmental problems, vegetarianism and veganism, interest in the alternative sources of Omega-3, such as linseed oil and chia seeds, is growing.

Linseed oil: composition, benefits and features

Flaxseed oil obtained from flax seeds (Linum usitatisimum) is a rich source of alpha-linolenic acid (ALK), plant omega-3 fatty acid. On average, linseed oil contains from 50% to 60% ALK, which makes it one of the most concentrated plant sources of this fatty acid.

Flue oil composition:

• Alc (alpha-linolenic acid): The main component of linseed oil, which is an omega-3 fatty acid.
• Linoleic acid (omega-6): LPZK, also necessary for health, but consumed in excess in most Western diets.
• Oleinica Olygota (Omega-9): Mononasized fatty acid, useful for the health of the heart.
• Saturated fatty acids: Present in small quantities.
• Vitamin E: It has antioxidant properties and helps protect oil from oxidation.
• Lignans: Phytoestrogens with antioxidant and anti -cancer properties. (Are present to a greater extent in flax seeds than in oil).

The benefits of linseed oil for health:

• Cardiovascular health: Alc in linseed oil can help reduce the risk of cardiovascular diseases, reducing the level of cholesterol and triglycerides in the blood, reducing inflammation and improving the function of endothelium. Studies show that the use of linseed oil may be associated with a decrease in blood pressure.
• Anti -inflammatory action: ALK has anti -inflammatory properties that can help reduce inflammation in the body and relieve symptoms of inflammatory diseases such as arthritis and asthma.
• Skin health: Flaxseed oil can help improve skin health, moisturizing it, reducing inflammation and protecting against damage caused by ultraviolet radiation. It can be useful in the treatment of eczema and psoriasis.
• Brain function: Although the Alc is not a DGC or EPC, the body can convert Alc into these fatty acids that are necessary for the health of the brain. However, the effectiveness of this transformation can be low.
• Improving digestion: Flaxseed oil can help facilitate constipation, acting as a natural laxative.
• Hormonal balance: Lignans contained in flax seeds can influence hormonal balance, especially in women during menopause.

Features and disadvantages of linseed oil:

• Low conversion of Alc into the EPK and DGK: The main disadvantage of linseed oil is that the body is ineffectively transformed by Alk into EPK and DGK. According to estimates, only about 5-10% of the ALK is converted into EPC, and 0.5-1% into the DGC. This process can be even less effective in men, elderly people and people with certain genetic characteristics.
• Instability and oxidation: Flaxseed oil is very sensitive to light, heat and oxygen and easily oxidizes, which can lead to the formation of harmful substances. Therefore, it must be stored in a dark, cool place in a tightly closed bottle. After the opening, the bottle should be stored in the refrigerator and used for several weeks.
• Taste: Flaxseed oil has a specific bitter taste, which may not like everyone.
• Possible side effects: In rare cases, the use of linseed oil can cause side effects, such as diarrhea, bloating and nausea.

How to use flaxseed oil:

• In raw form: It is best to consume linen oil raw, adding it to salads, smoothies, yogurts or other dishes.
• Do not heat: It is not recommended to heat linseed oil, as this can lead to its oxidation and loss of useful properties.
• Proper storage: Store linseed oil in a dark, cool place in a tightly closed bottle. After the opening, store in the refrigerator.
• Dosage: The recommended dose of linseed oil is 1-2 tablespoons per day.

Chia seeds: composition, benefits and features

Chia seeds (Salvia hispanica) are small black seeds originating from Central and South America. They are an excellent source of Alk, fiber, protein, antioxidants and minerals.

CHIA seeds:

• Alc (alpha-linolenic acid): Chia seeds contain about 17-24% Alk.
• Fiber: A rich source of soluble and insoluble fiber, contributing to the health of the digestive system.
• Protein: They contain about 15-20% protein, which makes them a good source of protein for vegetarians and vegans.
• Antioxidants: They contain various antioxidants that help protect the body from damage caused by free radicals.
• Minerals: Rich in minerals, such as calcium, magnesium, phosphorus and manganese.

The benefits of Chia seeds for health:

• Cardiovascular health: Alc in CIA seeds can help reduce the risk of cardiovascular diseases, reducing the level of cholesterol and blood triglycerides, reducing inflammation and improving the function of the endothelium.
• Noter health: The high content of fiber in chia seeds contributes to the health of the digestive system, preventing constipation, supporting the growth of beneficial bacteria in the intestines and contributing to a sense of saturation.
• Blood sugar control: The fiber in the seeds of Chia can help slow down sugar into the blood, which can be useful for people with diabetes or antiabet.
• Weight management: Chia seeds can help in weight management due to the high content of fiber and protein, which contribute to a feeling of saturation and reduce appetite.
• Bone health: Chia seeds are rich in calcium, magnesium and phosphorus, which are necessary for the health of bones.
• Antioxidant protection: The antioxidants in Chia seeds help protect the body from damage caused by free radicals, and reduce the risk of developing chronic diseases.
• Moisturization: Chia seeds have the ability to absorb a large amount of water, which can help maintain hydration of the body.

Features and disadvantages of Chia seeds:

• Low conversion of Alc into the EPK and DGK: As in the case of linen oil, the main disadvantage of CIA seeds is the low efficiency of alk transformation into EPK and DGK.
• Fitinic acid: Chia seeds contain fitinic acid, which can prevent the assimilation of some minerals, such as iron and zinc. Landing of chia seeds before use can help reduce the level of phytic acid.
• Possible side effects: In rare cases, the use of CIA seeds can cause side effects, such as bloating, gas formation and diarrhea, especially if you use them in large quantities.

How to use chia seeds:

• In raw form: Chia seeds can be consumed raw, adding them to yogurts, smoothies, salads, cereals or other dishes.
• Soak: Chia seeds can be soaked in water or other liquid to form a gel. This gel can be added to various dishes or consumed separately.
• Add to baking: Chia seeds can be added to pastries, such as bread, muffins and cookies.
• Dosage: The recommended dose of Chia seeds is 1-2 tablespoons per day.

Comparison of linseed oil and chia seeds

Characteristic	Linseed oil	Seeds chia
The main omega-3	Alk	Alk
Content Alc	High (50-60%)	Moderate (17-24%)
Other nutrients	Vitamin E, Lignans (to a lesser extent than in seeds)	Fiber, protein, antioxidants, minerals
Stability	High sensitivity to oxidation	More stable
Taste	Specific, bitter	Neutral
Ways of use	In raw form, do not heat	Raw, soaking, in baking
Alk conversion to EPK/DGK	Low	Low
Advantages	High Alk content, potential benefits for the heart	Fiber, protein, antioxidants, versatility
Flaws	Oxidation sensitivity, low conversion	Low conversion, phytic acid

Factors affecting the conversion of Alc into the EPK and DGK

As mentioned earlier, the conversion of the ALK into the EPC and the DGK is a key factor that determines the effectiveness of Flue oil and CIA seeds as alternative sources of Omega-3. However, the effectiveness of this conversion can vary depending on various factors, including:

• Age: With age, the body’s ability to convert Alc into EPK and DGC is reduced.
• Floor: Studies show that in men in Alc Conversion to the EPC and DGK can be less effective than in women.
• Genetics: Some genetic options may affect the activity of enzymes involved in Alc’s conversion.
• Diet: A diet rich in omega-6 fatty acids can compete with the Alc for the enzymes necessary for conversion to EPC and DGK, reducing its effectiveness. Also, a deficiency of certain nutrients, such as zinc, magnesium and B vitamins, can negatively affect the conversion.
• Health status: Certain states of health, such as diabetes and inflammatory diseases, can reduce the effectiveness of Alk conversion.
• Alk consumption level: An increase in alk consumption can slightly increase the level of EPC, but the effect on the level of DGC is usually insignificant.

Strategies for improving alc conversion

Although the conversion of the Alc into the EPC and the DGC is naturally limited, there are strategies that can help optimize this process:

• Reducing the consumption of omega-6 fatty acids: Reducing the consumption of products rich in omega-6 fatty acids, such as vegetable oils (sunflower, corn, soybean), treated foods and fried foods, can help improve Alc’s conversion.
• Providing sufficient nutrient consumption: Make sure your diet is rich in nutrients necessary for alk conversion, such as zinc, magnesium and vitamins of group B.
• The inclusion in the diet of other sources Omega-3: Consider the possibility of inclusion in the diet of other sources of Omega-3, such as fat fish (if it is acceptable) or additives from the EPC and DGC obtained from algae.
• Antioxidants consumption: Antioxidants can help protect Alk from oxidation, which can improve its conversion.
• Reducing transformation of trans fats: Transfiders contained in processed foods and fried foods can negatively affect the conversion of the Alc.

Additives with Alk, EPK and DGK

Due to the limited conversion of the ALK into the EPK and the DGC, many people consider the possibility of taking additives with the EPK and DGC to ensure sufficient consumption of these important fatty acids. There are various types of additives with omega-3, including:

• Fish oil: The traditional source of EPK and DGK obtained from fat fish. It is important to choose high -quality fish oil that has undergone cleaning of pollutants.
• Crill oil: Oil obtained from small crustaceans called krille. Contains EPK and DHK in the form of phospholipids, which can be better absorbed by the body.
• Algae oil: The vegetarian and vegan source of the EPK and DGK, obtained from algae, which are the primary source of omega-3 for fish.
• Flax seed oil: Contains Alk, but, as mentioned earlier, the conversion of the Alc into the EPK and the DGK is limited.

When choosing an additive with omega-3, it is important to consider the following factors:

• Content of EPK and DGK: Check the label to make sure that the additive contains a sufficient amount of EPK and DGK.
• Quality and cleanliness: Choose additives from reliable manufacturers that are tested for pollutants, such as heavy metals and PHB.
• Form: Consider various forms of additives, such as soft gelatin capsules, liquid oils and chewing tablets, and choose the one that suits you the most.
• Dosage: Follow the dosage recommendations indicated on the label or data with your attending physician.

Alternative sources Omega-3: Other food products

In addition to linen oil and chia seeds, there are other food products that contain omega-3 fatty acids, although in smaller quantities:

• Walnuts: Contain Alk.
• Hemp seeds: Contain Alk.
• Brussels sprouts: Contains Alk.
• Seaweed: Some types of seaweed, such as spirulina and chlorella, contain EPK and DGK.
• Enriched products: Some products, such as milk, yogurt and eggs, are enriched with omega-3 fatty acids.

Recommendations on the consumption of omega-3

The recommended daily dose of Omega-3 varies depending on age, gender and health. General recommendations:

• Healthy adults: The minimum dose of the ALK is 1.1 grams per day for women and 1.6 grams per day for men.
• Pregnant and lactating women: It is recommended to use more omega-3, especially DGK, to maintain the development of the brain and vision of the child.
• People with cardiovascular diseases: A higher dose of Omega-3 may be required, on the recommendation of a doctor.

It is important to consult a doctor or nutritionist in order to determine the optimal dose of omega-3 for your individual needs.

Conclusion: linseed oil and chia seeds in the context of a healthy diet

Chia linseed oil and seeds are valuable alternative sources of omega-3 fatty acids, especially for vegetarians and vegan. They are rich in Alk, and also contain other beneficial nutrients, such as fiber, protein, antioxidants and minerals. However, it is important to remember the low efficiency of alk conversion into the EPC and DGC and take measures to optimize this process or consider taking additives with EPK and DGK.

The inclusion of linen oil and chia seeds in the diet in combination with a balanced diet and a healthy lifestyle can help improve the health of the cardiovascular system, brain, skin and general well-being. Remember the importance of choosing quality products, proper storage and compliance with recommended dosages. Always consult a doctor or nutritionist to get individual nutrition recommendations.