Alternative to Fish Oil

As a source of healthful omega-3 fatty acids, flaxseeds and flaxseed oil are alternatives to fish oil. Flaxseeds and their oils contain alpha-linolenic acid, which is converted by the body into a usable form of omega-3 fatty acids.

Benefits

• As a source of omega-3 fatty acids, flaxseeds and flaxseed oil are used as an alternative treatment for arthritis and menopausal symptoms such as hot flashes, and to reduce cholesterol. As a source of fiber, flaxseeds are also used as a laxative.

Dose

• There is no official dose recommendation for flaxseeds or omega-3 fatty acids, but according to the Mayo Clinic, 1.1 to 1.6 grams (one tablespoon ground flaxseed) is considered an adequate amount.

Side Effects

• Due to their high fiber content, flaxseeds can cause gastrointestinal disturbances such as gas, bloating and loose stools. To minimize these problems, start with just a small amounts of flaxseed in your diet and increase gradually.

Considerations

• Flaxseeds must be crushed or ground to release beneficial oils. Otherwise, the seeds will pass out of the body undigested. Flaxseeds and flaxseed oils are easily destroyed by exposure to air, heat and light and must be stored well sealed at low temperatures.

Uses

• Add ground flaxseed to muffins, cookies, oatmeal or other hot or cold cereals, pancakes and waffles. Take flaxseed oil by the spoonful or drizzle on salad greens.

Tip

• Grind flaxseeds in a coffee grinder and store in a sealed container in the refrigerator for up to three months.