Which Oil Is Better
Both fish oil and flaxseed oil promote health and have quality research to support their respective health claims.
However, while each oil has its individual benefits, when it comes to shared benefits, fish oil may have an advantage.
This is likely because only fish oil contains the active EPA and DHA omega-3 fatty acids.
Whats more, ALA isnt efficiently converted into EPA and DHA. Because only a very small amount of ALA is converted into DHA and EPA, its likely that taking EPA- and DHA-rich fish oil will provide more clinical benefits than taking flaxseed oil.
Also, theres more quality research that supports fish oils anti-inflammatory effects and its effect on improving heart disease risk indicators, such as lowering triglycerides and improving cholesterol levels.
However, fish oil supplements may not be suitable for everyone.
For instance, some fish oil supplements may contain small amounts of fish or shellfish proteins.
As a result, many fish oil supplements contain the warning, Avoid this product if you are allergic to fish or shellfish on the bottle.
Therefore, flaxseed oil may be a more appropriate choice for those with a fish or shellfish allergy.
Additionally, flaxseed may also be a better fit for those following a vegetarian or vegan diet.
However, there are other more effective vegan omega-3 supplements including algae oil.
Which Flaxseed Oil Capsule Is Best
Fresh, whole flaxseed generally lasts for up to a year in an opaque, airtight container kept in the refrigerator. In the same type of container, ground flaxseed usually lasts for about six months in the freezer. You should always keep flaxseed oil in an opaque bottle and store it in the refrigerator.
What Is Flaxseed Oil Used For
Flaxseed oil contains many active and helpful compounds, including:
- Healthy proteins that may decrease risk factors of heart disease
- Fiber to prevent digestive issues and constipation
- Phenolic compounds , which may prevent cancer
- Minerals, including calcium and magnesium
Here are some of the potential health benefits of flaxseed oil and evidence to back up these claims.
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Data Extraction And Quality Assessment
Study characteristics and blood lipid data were extracted independently by 2 assessors and tabulated for analysis. Likewise, study quality was independently assessed by using the Jadad score level-of-evidence rating for RCTs . The score included randomization, blinding, description of withdrawals and dropouts, methods of randomization, and double-blinding status. The total score was the sum of the 5 points, which generated a scale from 0 to 5 higher numbers represented better quality. Other aspects, such as funding source and geographic locations of the studies, were also indicated.
For continuous outcomes in parallel studies, the means and SDs of changes from baseline to endpoint were extracted. In crossover studies, the means and SDs were used separately on interventions and controls. This step provided a conservative estimate of the effects and reduced the power of the crossover studies to show real influences of the interventions. For all data, SDs were calculated from SEs or CIs, whenever it was necessary, and the data were also estimated from the figures if no numerical forms were presented. For those with missing SDs for the changes, the average of the SDs of the initial and endpoint of relevant biomarkers was adapted in the analysis . In addition, the change-from-baseline SDs were also imputed by using correlation coefficient methods referenced in the Cochrane Handbook .
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Buying And Storing Flaxseeds
Because flaxseed, flaxseed meal, and flaxseed oil are all light-sensitive and can degrade with prolonged exposure to light, make sure you look for opaque packaging in the products you buy and read the recommended use by dates on the labels carefully.
Thankfully, whole flax seeds can keep at room temperature for up to a year, but once theyre ground, the flaxseed meal should be used as soon as possible. Flaxseed oil can also go rancid if not used efficiently. Try to purchase smaller amounts of oil and pre-ground meal, and use what you grind in a short amount of time.
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What Vitamin Is Good For Lowering Cholesterol
Niacin is a B vitamin. Doctors sometimes suggest it for patients with high cholesterol or heart concerns. It benefits you by increasing the level of good cholesterol and reducing triglycerides, another fat that can clog arteries. You can consume niacin in foods, especially liver and chicken, or as a supplement.
Viscosity Measurements Of Drinks
Measurement of viscosity was performed with a StressTech rheometer using a cup and bob geometry over a shear rate range of 1-100 s-1 and temperatures of 10 and 37°C . Flax dietary fiber and MCS was mixed with cold water and blackberry syrup until fully suspended and measurements were preformed immediately after preparation of the solutions. Viscosities at 30 s-1 was compared along with the overall viscosity behavior approximated with a flow behavior index n from the Power Law model as SS = c SRn where SS is shear stress and SR is shear rate.
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Food And Nutrient Intake
Dietary intake in CO and FO periods is shown in Table . At 0 week, no significant differences in total energy, protein, carbohydrate, fat, dietary fiber or alcohol intake were observed between the periods.
Table 3 Dietary intakes of foods and nutrients in corn oil and flaxseed oil periods
Previous report showed that LDL particle size was influenced by TG concentrations . To elucidate the effect of baseline TG concentrations, we divided subjects into two groups according to TG concentrations. Except for TG concentrations, there were no significant differences between the TG> 100 mg/dl group and the TG< 100 mg/dl group at baseline , although sdLDL concentrations tended to be different . Among subjects with TG concentrations of > 100 mg/dl, FO supplementation led to 28.2% and 28.9% reductions in sd-LDL concentrations at 4 and 12 weeks compared with 0 week, respectively, and sd-LDL concentrations significantly differed between the periods at both 4 and 12 weeks . However, among subjects with TG concentration of < 100 mg/dl, sd-LDL concentrations did not differ between FO or CO supplementation at any time point, but were significantly lower at 4 weeks in the FO period compared with 0 week .
Switch These Healthy Oils Instead
If you use palm oil in your diet, then you should skip it and choose healthier options to keep your cholesterol levels in check. Some of the healthier options that you can include in your diet are seeds oils such as flaxseed, sunflower and rapeseed oil that are believed to have a positive effect on your cholesterol levels. Even olive oil is a good option to use in your diet.
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How Much Flaxseed Should You Take
There is no set dose of flaxseed. In studies of people with high cholesterol, about 30 grams of flaxseed per day has been used 40 grams have been used for mild menopause symptoms. Ask your doctor for advice.
Flaxseed can be mixed with liquid or food, such as muffins or bread. To be absorbed, however, it must be ground before using it to allow the oils to be available. Some people use a small coffee grinder to grind daily doses as needed.
May Improve Skin Health
Flaxseed oil may also help enhance skin health.
One small study had 13 women supplement with flaxseed oil for 12 weeks. At the end of the study, they experienced improvements in skin smoothness and hydration, while skin sensitivity to irritation and roughness had decreased .
A recent animal study showed that flaxseed oil had similar positive results.
Mice with dermatitis were given flaxseed oil for three weeks. The oil was shown to decrease symptoms of atopic dermatitis, such as redness, swelling and itching .
However, no studies have looked at the benefits of applying flaxseed oil to the skin of people. Nevertheless, there are numerous anecdotal reports of improvements in smoothness and reduced irritation after applying flaxseed oil.
Summary: Animal and human studies show that supplementing with flaxseed oil could help improve skin smoothness and hydration, while also treating certain skin conditions like dermatitis.
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Flaxseed Oil Could Improve Symptoms Of Pediatric Behavioral And Mental Health
As of 2016 it is estimated that around five percent of children in the United States have Attention Deficit Hyperactivity Disorder or ADHD .
Children with this disorder have many struggles in social situations and tend to need help in their education.
Much research has gone into methods of reducing the symptoms of ADHD, and recent studies have shown promise with natural treatments such as the use of flaxseed oil.
More studies need to be done, but there is promise in using foods and oils high in omega-3 fatty acids to help alleviate some symptoms of ADHD.
The alpha linolenic acid that is part of the omega-3 family is found in flaxseed oil, and this specific omega-3 fatty acid has been tied to improved brain function and development .
In a study, 30 children who had been diagnosed with ADHD were supplemented with flaxseed oil and vitamin C.
At the completion of the study the children had experienced an improvement in their symptoms and were less restless, able to focus better and had more self-control.
The researchers attributed theses changes to the alpha linolenic acid in the flaxseed oil .
In one 16 week study, researchers spent time studying the effects of flaxseed oil on the symptoms of bipolar disorder in children.
The flaxseed oil was found to increase both the DHA and EPA levels in the childrens serum.
KEY POINT: Flaxseed oil has been found to be beneficial in treating some behavioral and mental health disorders in children.
Flaxseed Lowers High Cholesterol In Men Study Suggests
- Date:
- Iowa State University
- Summary:
- A new study may give men a way to combat high cholesterol without drugs if they dont mind sprinkling some flaxseed into their daily diet.
A new study from Iowa State Universitys Nutrition and Wellness Research Center may give men a way to combat high cholesterol without drugs if they dont mind sprinkling some flaxseed into their daily diet.
Suzanne Hendrich, an ISU professor in food science and human nutrition, led a study that examined the effects of flaxseed lignan in 90 people diagnosed with high cholesterol. The results showed that consuming at least 150 milligrams of flaxseed lignans per day decreased cholesterol in men, but not women, by just under 10 percent over the three months that they were given the flaxseed.
While Hendrich admits thats considerably less than the expected outcome from cholesterol-lowering drugs approximately 10 to20 percent for three months, depending on the individual its still enough to make flaxseed a more natural option for some men.
Because there are people who cant take something like Lipitor, this could at least give you some of that cholesterol-lowering benefit, Hendrich said. The other thing is, there are certainly some people who would prefer to not use a drug, but rather use foods to try to maintain their health. So this potentially would be something to consider.
Americans suffer from high blood cholesterol
No cholesterol-lowering effect in women
Story Source:
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Characteristics Of The Studies
A total of 160 citations were yielded from the literature search 82 citations were retrieved for a complete evaluation after the titles and abstracts were screened. Finally, 30 citations derived from 28 RCTs were included. The review flow diagram is depicted in . Of the 30 citations reporting data on blood lipids, 4 citations were found to be duplicative. Thus, 2 of the citations were selected for data extraction, which left a total of 28 studies for the analysis. The primary characteristics of these 28 studies are outlined in .
Overall, 1539 subjects were randomly assigned in these trials, and 1381 participants completed the studies. Of the 28 trials used in the meta-analysis, 6 trials were conducted exclusively in women , 10 trials were conducted in men , 10 trials were conducted in both sexes , 1 trial did not indicate the sex composition of the sample , and 1 trial reported results separately by sex .
In addition, no differences in body weight or lipid concentrations were reported between the comparison groups at baseline. Most of the trials were designed to maintain body weight, and no significant weight changes were documented, except in one study in which flaxseed prevented the increase in body weight compared with the control regimen .
Flaxseed Oil Is Useful In Managing Eczema
People who suffer with eczema experience a medical condition where areas of their skin becomes inflamed and rough sometimes developing itchy, painful blisters.
Occasionally this is a reaction to something external, but often eczema has no apparent cause.
Eczema can be painful, but it is almost always uncomfortable .
Studies show that low levels of key nutrients directly contribute to some of these symptoms, like dry itchy skin.
A deficiency in alpha linolenic acid resulted in patients having poor skin health, but this was helped by treatment with ALA-rich foods.
In all of the test subjects a two to four week treatment regimen of an increase in omega-3 acids normalized the health of their skin .
Adding flaxseed oil to your diet can increase your levels of ALA, thus improving your skin health.
The fatty acids found in flaxseed oil work to decrease inflammation in your skin and help to promote the regeneration of skin cells .
To reduce the areas of skin covered in rashes as well as to heal wounds caused by scratching and irritated skin, flaxseed products have proven effective in both animal and human studies.
The flaxseed products work to heal and remodel skin cells .
This is thought to be the result of flaxseed oil lowering the levels of saturated fatty acid found in skin cells .
Though both groups of women saw improvement in the moisture and softness of their skin, only the group being supplemented with flaxseed oil had long term benefits in the health of their skin.
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How To Use Flaxseed Oil
Flaxseed oil is sensitive to light and heat, so it is best to buy it in an opaque or dark glass bottle to protect it from the light and store it in a cool, dark place.
The taste of flaxseed oil is mild. People can drink a spoonful straight or incorporate it into dips and sauces.
People can also use flaxseed oil instead of other oils or butter for cooking. Flaxseed oil is sensitive to heat, so cooking with it will change the nutritional properties.
For those who do not want to add flaxseed oil to food, it is also available in capsule form as a supplement.
How To Get More Flaxseed In Your Diet
Flaxseed has a light, nutty taste. Here are some ways to add it to the foods you already eat and enjoy:
- Sprinkle flaxseed on your cold cereal or hot oatmeal at breakfast.
- Add a teaspoon of ground flaxseed to the mustard or mayonnaise that you spread on your sandwich at lunch.
- Blend flaxseed into juice or smoothies.
- Sprinkle on salads or in soups.
- Mix a tablespoon of ground flaxseed into your yogurt.
- Add flax to tomato sauces or to casseroles.
- Add flaxseed to meatballs or meatloaf.
Flaxseed is a great way to get fiber and important nutrients into your diet. Experiment with it in your favorite recipes to boost their nutrition profile.
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Is Flaxseed Oil Good For Lowering Cholesterol
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Then, does flaxseed oil help lower cholesterol?
Reducing cholesterolSimilar to flaxseed, flaxseed oil may help lower cholesterol levels. The ALA in flaxseed oil might play a role in decreasing low-density lipoprotein , or bad,cholesterol.
Likewise, which is better to lower cholesterol fish oil or flaxseed oil? Some studies even indicate that fish oil can increase triglycerides and LDL cholesterol. Flaxseed oil is better than fish oil for increasing HDL. It appears that the ALA in flaxseed oil is what helps to keep LDL cholesterol levels lower. This is great for people who struggle to lower their LDL cholesterol.
Besides, how long does it take for flaxseed to lower cholesterol?
The results showed that consuming at least 150 milligrams of flaxseed lignans per day decreased cholesterol in men, but not women, by just under 10 percent over the three months that they were given the flaxseed.
What are the side effects of flaxseed oil?
Side effects of flaxseed include:
- allergic reactions.
Is Flaxseed Bad For Kidneys
Flaxseed oil, the most commonly used high risk supplement that contains phosphorus, was taken by 16 percent of patients with normal or mildly reduced kidney function. In addition, 1.3 percent of patients who were unaware they had moderate kidney impairment took flaxseed oil, which translates to 167,500 Americans.
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Could Benefit Heart Health
Several studies have found that flaxseed oil could benefit heart health.
One study in 59 people compared the effects of flaxseed oil to those of safflower oil, a type of oil high in omega-6 fatty acids.
In this study, supplementing with one tablespoon of flaxseed oil for 12 weeks led to significantly lower blood pressure levels than supplementing with safflower oil .
High blood pressure can harm heart health, as it places extra strain on the heart, forcing it to work harder.
Flaxseed oil may also improve the elasticity of the arteries. Both aging and increased blood pressure are generally linked to decreases in elasticity .
These benefits are likely due to the high concentration of omega-3 fatty acids in flaxseed oil, as supplementing with it has been shown to significantly increase the amount of omega-3s in the blood .
Whats more, numerous studies have shown that omega-3 fatty acids improve heart health, with benefits such as reduced inflammation and lower blood pressure .
Summary: Some studies have shown that flaxseed oil could improve heart health by reducing blood pressure and increasing the elasticity of the arteries.
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