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It is good to see that now a day’s people around the world are readily making changes in order to adapt a healthy lifestyle. With so many new diseases and illnesses coming up each day it has become mandatory for all of us to make such changes to keep our self fit and healthy. Illnesses like diabetes, hypertension, arthritis; blood pressure, etc. have become so common that almost every other individual have become their prey. Hence the essential necessity of being healthy calls for the need of a well balanced diet for every individual and also for a wide range of food supplements in case where maintaining a balanced diet is not possible. Most health conscious individuals these days might have surely heard about omega-3 fatty acids and their benefits. It’s become the talk of healthcare or nutraceutical sector because of its numerous health benefits and latest research findings. Flaxseed Oil is a rich source of omega 3, 6, 9 fatty acids which are essential for a healthy living. Broadly it is useful for prevention of coronary heart diseases, skin problems, stress etc. Flaxseed oil is obtained from a blue flowering plant that is grown on the Western Canadian Prairies for its oil rich seeds. It is highly recommended for the general well being.

Now let us look at benefits of Omega 3 fatty acids in details which is the major ingredient of flaxseed oil and responsible for all the benefits of flaxseed oil.

Omega-3 fatty acids are the essential polyunsaturated fatty acids (PUFA), which are crucial for efficient functioning of the body. As they are not synthesized in the human body, omega 3 should be consumed from external source, may be through diet or supplements. Omega -3 fatty acids include EPA (Eicosapentanoic acid), DHA (Docosahexanoic acid) ALA (alpha linoleic acid).

Initially, omega-3 fatty acids were extracted from oily fishes like salmon, mackerel, trout and other oily fishes. You might be under suspicion whether to consume them for they may be contaminated by mercury; if that’s the case, then you can opt for fish oil supplements. But what if you’re a strict vegetarian or a vegan? Don’t worry; you too have good options for omega-3 fatty acids and enjoy the benefits of omega 3.

Flax seed oil supplements can be used as a substitute to fish oil supplements for omega-3 fatty acids.

These days, even because of the fear of mercury contamination in fish, people are actually opting for flax seed oil. It’s the richest vegetarian source of omega-3(ALA) fatty acids, though there are some other food sources like walnuts, canola oil, and soybean oil, olive oil, Pumpkin seeds, Hemp seeds, Whole grains etc., ALA from Flaxseed oil gets converted into EPA and DHA in the process of metabolism in the liver. One tablespoon of flaxseed oil gives you about 700mg of EPA and DHA.

Memory: Healthy young adults can improve their working memory by increasing their omega-3 fatty acids intake. (University of Pittsburgh published in PLOS one).

DHA: Study conducted by Oxford University also revealed that school children consuming more DHA are intelligent. Dry Eyes: The research team led by Prof John Sheppard from Lee Laboratory for ocular Pharmacology at east Virginia Medical School, USA reported that supplements reduced itching symptoms of dry eyes. Inflammation: The research conducted by Duke University and published online in annuls of neurology revealed that the compounds derived from omega-3 fatty acids found in fish oil are 1000 times more potent than those found in the body in reducing the inflammation. Hence omega-3 fatty acids are effective anti-inflammatories. They help in reducing chronic pains like arthritic pains, chronic fatigue, fibromyalgia, neuropathic pains etc. Telomers: According to the research conducted by Ohio State University, omega-3 supplements are shown to preserver telomeres (protects the end of the chromosome from deterioration or from fusion with neighboring chromosomes) and extend natural lifespan. Anti-aging: Lead study author, Dr. Jan Kiecolt-Glaser commented “The telomere finding is provocative in that it suggests the possibility that a nutritional supplement might actually make a difference in aging”. Hence one of the health benefit of omega 3 is they have anti-aging effects like it avoids age related macular degeneration (AMD). Menstrual Pains: “University of Maryland Medical Centre: Omega-3 fatty acids,” published an article stating that omega-3’s are effective in menstrual pains too.

Cholesterol: Omega-3’s help in cutting down the levels of LDL cholesterol and protects heart from diseases like atherosclerosis, heart attack, etc and also reduces hypertension. Metabolism: They also increase fat metabolism and effective in imparting weight loss. Diabetes: It increases immunity and decreases risk of diabetes (details regarding this are explained below) Cognitive Function: Especially, DHA is good for neural health i.e. it enhances cognitive skills like learning, problem solving, memory etc. Cancer: Another benefit of Omega 3 is that it possesses anti-cancerous properties and it helps in preventing breast cancer and colon cancer. Mood: It helps in adjusting mood swings. So in general, omega 3 fatty acids help in maintaining overall health and wellness.

A study published in Biological Psychiatry, found omega 3 fatty acids deficiency is linked to anxiety and hyperactivity in adolescents.

Always stress has been bearing the blame for stimulating such psychological imbalances but this research uncovers that nutrition is also a major contributor. Moreover, the study not only states an interesting point that the compromised mental behavior not only due to the individual’s dietary insufficiency, but also has something to do with the parent’s diet. Now, this is an alarming finding because adolescence is a sensitive period for developing psychiatric disorders including schizophrenia and addiction. According to the study conducted by University of Pittsburgh, this lack of omega 3 tends to carry to the successive generations showing adverse effects and especially affecting teenagers. The Pittsburgh team assigned a set of behavioral tasks to study the learning and memory, decision-making, anxiety, and hyperactivity of both adults and teenagers. Although the participants appeared to be in normal healthy physical state, there were behavioral deficiencies in adolescents that were more pronounced in second-generation participants with omega-3 deficiencies. Overall, these adolescents were more anxious and hyperactive, learned at a slower rate, and had reduced problem-solving abilities. “Our study shows that, while the omega-3 deficiency influences the behavior of both adults and teenagers, the nature of this influence is different between the age groups,” said Moghaddam. “We observed

changes in areas of the brain responsible for decision making and habit formation.” There are other studies that advocate omega 3 fatty acids association with efficient brain functioning.

Along with various health benefits of omega-3 fatty acids especially flax seed oil, researches have also revealed that omega-3 fatty acids are linked to the most affected chronic diabetes. Earlier Flax seeds were commonly used to lower the blood sugar level after meals in normal individuals and this lead to the thought and research for the effect of flax seed oil or omega-3 on diabetes. World Health Organization researchers published an open-label study on the effect of flax seed powder supplementation in the management of diabetes. 18 Diabetic subjects were given a tablespoon of ground flax seeds every day for about a month and the results were compared with the placebo group of 11 volunteers where these groups were without any supplementation. The diet in the experimental group was unaltered. Almost 10gms of flax seed powder was given to the subjects in a span of 1 month.

The researchers observed a significant drop in fasting blood sugars, triglycerides, and cholesterol, as well as the most important thing, a drop in A1C (blood sugar) level. Supplementation with flax seed reduced fasting blood glucose by 19.7% and glycatedhemoglobin by 15.6%. A favorable reduction in total cholesterol (14.3%), triglycerides (17.5%), low-density lipoprotein (LDL) cholesterol (21.8%), and apolipoprotein B and an increase in high-density lipoprotein (HDL) cholesterol (11.9%) were also noticed. These observations suggest the therapeutic potential of flax seed in the management of diabetes mellitus.

Another research found that the antioxidant and anti-inflammatory property of Flax seeds may help improve the insulin sensitivity in glucose intolerant people. After 12 weeks of flaxseed treatment, researchers found a small but, significant drop in insulin resistance, perhaps related to the drop in oxidant stress due to the antioxidant property of flaxseeds. The omega-3 fatty acids ratio present in flax seed is a beneficial ratio and it not only helps fight your diabetes but also helps in various other ways like addressing the allied adverse events like hypertension, obesity and many more.

Hence, though if some critics don’t believe in the studies, as it is not a chemical drug synthetically made, the plant product is still good for you in quite a number of ways. Hence try to include at least a half-cup of flax seed every day in your diet or try it through quality flax seed oil supplements.

At some point of time, most of you might have experienced some itchiness or grittiness in the eyes. In majority of the cases, this may be because of the dryness in the eyes. Ophthalmologists slowly started concentrating on the connection between nutrition and dry eyes. As a result, recent researches revealed that omega-3 fatty acids may alleviate the symptoms of dryness. Of course, still the researches are going on based on the amount of omega-3 fatty acids to be consumed for this effect. In spite of all that, the latest research findings are so important that they are hard to ignore, according to Robert L. Latkany, M.D Dry Eye Clinic, New York Eye and Ear Infirmary, New York. The randomised double blind clinical trial published in cornea investigated the effects of omega-3 poly unsaturated fatty acids and gamma linoleic acid (primary ingredient in evening Primrose oil) on the signs & symptoms of moderate to severe keratoconjunctivitis (commonly referred to as dry

eyes), after omega-3 fatty acids were linked to reduce the inflammation in chronic condition. The research team led by Prof John Sheppard from Lee Laboratory for ocular Pharmacology at east Virginia Medical school, USA, took 38 postmenopausal woman with dry eye problem as subjects and some of them received GLA, Omega-3 supplements, antioxidants and other nutrients as supplements and the others were on placebo for 6 months. From this study, the team reported that supplements reduced irritating symptoms of dry eyes, maintained corneal surface smoothness and inhibited conjunctival cell maturation in woman with dry eyes and who were under supplementation. However, the placebo group’s symptoms still worsened in those 6 months.

Another latest finding on omega-3 fatty acid was regarding its ability in enhancing cognitive functioning among school children and even in adults. An observational study has been conducted by Oxford University and found that omega-3 fatty acids can help boost memory and reading comprehension. The study involved 493 healthy schoolchildren aged 7 to 9, who under performed when it came to literacy skills but were normal in other activities.

Findings showed that 88.2 percent of the children ate fish less than twice a week or did not eat fish at all (9 percent).

They also found that children, who are actually consuming fish rich in DHA i.e. salmon, have good memory power and skills. Actually DHA makes up about 97 percent of the omega-3 fats found in the brain. Numerous studies have shown that everyone, from infants to adults, benefits from an adequate supply of DHA. Low concentrations of DHA were found to be associated with poorer reading ability, working memory performance, higher levels of oppositional behavior and emotional liability, which is a condition that can cause fits of crying or other emotion in situations that wouldn’t normally make one cry. Hence, DHA, which is present in almost all the omega-3 supplements and especially in flax seed supplements, is highly beneficial to sharpen your cognitive skills. Now, having done with omega 3 fatty acids, let us have a look at other fatty acids found in flax seed oil.

Omega-6 fatty acids are a family of unsaturated fatty acids that have in common a final carbon–carbon double bond in the n−6 position, that is, the sixth bond, counting from the methyl end. The biological activity of the omega−6 fatty acids are largely mediated by their conversion to omega-6 eicosanoids that bind to diverse receptors found in every tissue of the body. The tissue arachidonic acid (20:4n-6) convert to omega-6 leukotriene and omega-6prostaglandin hormones, and provides many targets for drug development and treatment to diminish excessive omega-6 actions in asthma, atherosclerosis, arthritis, thrombosis, immune-inflammatory processes, tumor proliferation and vascular disease.

Poultry Eggs Cereals Durum wheat Nuts Most vegetable oils Avocado Evening primrose oil Blackcurrant seed oil Borage oil Flax/linseed oil Rapeseed or canola oil Hemp oil Cottonseed oil

Soybean oil Sunflower seed oil Corn oil Safflower oil Pumpkin seeds Pecans Pine nuts Cashews Walnuts Coconut The evening primrose flower (O. biennis) produces oil,containing a high content of γ-linolenic acid, a type of omega−6 fatty acid. Four major food oils (rapeseed, palm, sunflower and soybeans) provide omega-6 linoleic acidand omega-3 alpha-linolenic acid, about 100 million metric tons annually.

Omega-9 fatty acids are a family of unsaturated fatty acids, which have in common a final carbon–carbon double bond in the omega−9 position; that is, the ninth bond from the methyl end of the fatty acid. Some omega−9 fatty acids are common components of animal fat and vegetable oil. Two omega−9 fatty acids important in industry are: Oleic Acid - which is a main component of Macadamia oil Olive oil Other monounsaturated fats

Erucic Acid - which is found in Wallflower seed Mustard seed Rapeseed Canola oil comes from a cultivar of the rapeseed plant that has been genetically modified, to contain very little erucic acid. Unlike omega-3 fatty acids and omega-6 fatty acid, omega−9 fatty acids are not classed as essential fatty acids (EFA). This is both because they can be created by the human body from unsaturated fat, and are therefore not essential in the diet, and because the lack of an omega−6 double bond keeps them from participating in the reactions that form the eicosanoids.

Omega-9 plays a much smaller role than the essential fatty acids; omega3 and omega-6. Primarily, omega-9 has a positive health affect on the lowering of cholesterol levels and promotes healthy inflammation responses within the body. Omega-9 also helps with the reduction of the insulin resistance, reduction of arteries, improvement of immune function, and also provides protection against certain types of cancer.

The best food source for omega-9 is olive oil. Alternative sources Olives Avocados Almonds Peanuts Sesame oil Pecans Pistachio nuts Cashews Hazelnuts Macadamia nuts

Because of the various benefits of the entire omega fatty acid group provides to our bodies, every healthy adult should consume omega-9. The omega fatty acid group can help to prevent many common illnesses and health problems. These include conditions, like ADHD, diabetes, eye disease, anorexia, osteoporosis, menopausal symptoms, acne, eczema, premenstrual syndrome, alcoholism, allergies, cancer, weight loss, arthritis, high blood pressure, ulcers, tuberculosis, and heart disease.

So, with this we come to an end of the numerous health benefits of flaxseed oil. You may either have omega fatty acids through your diet or pop in flaxseed supplement for a better health. Choice is yours!

Here are top 5 frequently asked questions

Q: I am a pure vegetarian. Can I take these capsules? A: Ingredients inside the capsule are vegetarian, but the capsule shell is made up of gelatin. Hence, for vegans and vegetarians INLIFE has launched HPMC liquid filled flaxseed oil vegetarian capsules.

Q: How do flaxseed oil capsules help in my weight loss? A: Flaxseed oil capsule contains omega 3, 6, 9 fatty acids. It helps in increasing the energy efficiency in fat cell which in turn results in faster disposal of calories by converting them into energy and heat. Flaxseed capsules show best results in weight loss with regular workouts and a well-balanced diet.

Q: How much amount of omega-3, omega-6 and omega-9 fatty acids is present in each capsule? (approximate values) A: Each capsule contains Omega 3 (Alpha Linolenic Acid) ……………. 266mg Omega 6 Fatty Acids (Linolenic Acid) ……. 62mg Omega 9 Fatty Acids (Oleic Acid) ………….. 102mg

Q: Will Omega 3,6,9 capsules control my blood sugar levels? A: Yes. Research studies conducted on flaxseed effect on diabetes patients found out a significant drop in blood sugars, triglycerides, cholesterol and most importantly, a drop in A1C (blood sugar) level.

Q: How does flaxseed oil differ from fish oil? A: Fish oil contains omega-3 fatty acids whereas flaxseed oil contains omega 3, 6 & 9 fatty acids. Omega-3 fatty acids in fish oil are EPA and DHA. Flaxseed oil contains omega-3 fatty acid ALA which gets converted into EPA and DHA in the process of metabolism in the liver.

1.

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2.

Flaxseed Oil Increases the Plasma Concentrations of cardio protective (n-3) Fatty Acids in Humans by Harper Charles R., Edwards Megan J., DeFilipis Andrew P inThe Journal of Nutrition. 2006; 136: 83-87.

3.

Health aspects of partially defatted flaxseed, including effects on serum lipids, oxidative measures, and ex vivo androgen and progestin activity: A controlled crossover trial by Jenkins DJA, Kendall CWC, Vidgen E, et al. American Journal of Clinical Nutrition. 1999; 69: 395402.

4.

Scientific opinion on the substantiation of a health claim related to a combination of flaxseed oil and vitamin E and maintenance of the skin

permeability barrier function by Nutrition and Allergies (NDA). 2012; 13 (5). 5.

Omega 3 fatty acids EPA and DHA: Health benefits throughout life. Advances in Nutrition. 2012; 3: 1-7.