Flax Seed Oil Fat is Very High
in Omega 3 Short Chain Fatty Acids
Consuming flax seed oil fat is a great way to get lots of omega 3 short chain fatty acids.
These omega 3 fatty acids can be converted by your body into the more powerful long chained omega 3's.
There seems to be confusion concerning the successful conversion of the short chain fatty acids found in flax seeds into the longer chained fatty acids called EPA and DHA.
However, you can learn how to boost this conversion to get the most from flax seed oil fat and from whole flax seeds for your daily omega 3 requirements.
Whole Brown Flax Seeds
You can use the traditional brown flax seed or the more popular golden flax seed.
The consumption of flax seeds is actually an old custom and this seed was eaten thousands of years ago by Ancient cultures.
Flax seed is high in fiber, lignans, essential fatty acids, B vitamins, and minerals like copper, zinc, magnesium, phosphorus, and iron.
Golden Flax Seeds
Golden flax seeds are a new invention and some people seem to prefer the nutty taste of golden flax seeds over brown flax seeds.
There isn't too much of a difference in nutrition between the two
Except the golden seed may contain more oil which means it will become rancid more easily.
Given the choice, I would probably pick the older brown flax seed over the newer variety.
Making Ground Flax Seeds
Flax seed has a tough surface that needs to be penetrated or broken
up in order for the properties found in flax seeds to be released.
You should buy your flax seeds whole because ground flax seeds cost more and they are much too perishable once you grind them.
best to keep whole flax seeds in a dark airtight container and in
the refrigerator to preserve their essential fatty acids until you are
ready to grind them.
To make ground flax seeds, just use a small coffee grinder or a high speed blender.
1 Tablespoon per day is considered a healthy dosage for most
You can sprinkle ground flax seeds on your favorite cereal,
soup, yogurt, or smoothie.
Remember that flax seeds are high in phytic acid!
You may want to
soak and sprout these seeds before consuming them on a regular basis.
The amount of omega 3 short chain fatty acids found in ground flax
seeds will be quite a bit lower than the amount found in flax seed oil.
Conversion of Short Chain Fatty Acids
Flax seed oil contains the highest amount of the Omega 3 short chain fatty acids called ALA or Alpha-Linolenic Acids.
ALA will still need to be converted into the longer chained fatty acids called EPA and DHA to be of any great use to your body.
Our bodies can convert ALA into EPA and DHA with conversion enzymes.
However, the conversion process is dependent on many factors and only a certain percentage will be converted.
How much omega 3 short chain fatty acids will be converted depends on factors like your age, genetics, health, and your diet/lifestyle.
Women appear to be more efficient at converting ALA into EPA and DHA because estrogens support the conversion enzymes.
In general, ALA will be converted into EPA at a range of 8 to 20%. And,
ALA will be converted into DHA at a lower range of 0.5 to 9%.
The conversion of ALA into the longer chained omega 3's will be decreased by a high dietary intake of omega 6 fatty acids.
So lowering omega 6 in your diet will definitely help the ALA conversion process.
Also, too much saturated fats, trans fats, excess insulin in
bloodstream, caffeine, and alcohol abuse will harm the conversion
Co-factor nutrients like vitamin B complex, vitamin
C, zinc, selenium, and magnesium along with flax seed oil fat and ground
flax seeds will support the conversion enzymes.
Best Type of Flax Seed Oil Fat
It's important to buy high quality flax seed oil - preferably unrefined, cold-pressed, and organic.
1 Tablespoon of flax seed oil will provide 7 to 8 Grams of Omega 3 short chain fatty acids.
Heat, light, and oxygen or air will breakdown the essential fatty
acids found in flax seed oil fat.
Therefore, look for flax seed oil that comes in a dark colored bottles and preferably found in the refrigerator section.
Buy smaller amounts of this oil instead of purchasing a large bottle because once you open a bottle of this polyunsaturated oil - it will start to go rancid within 24 hours.
You can also buy flax seed oil fat in light-resistant capsules which may be a lot more economical.
Always check the "Best Before Date" when purchasing.
Also, never heat or cook with flax seed oil fat!
Go to Flax Seed Oil Benefits
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