If concentration drops, the brain cannot work well or even muscle or joint pain occurs, then this can be due to a lack of omega 3. It is not always easy to absorb the fatty acid, but the omega 3 in flaxseed oil is definitely a way to meet the need and strengthen the immune system.
But what is linseed oil with omega 3 and how do you have to absorb it? In this article we explain how omega 3 in linseed oil works and what effects it has on your immune system.
the essentials in brief
- The immune system is our body's defense system and regulates inflammation. In addition to the specific defense, it also has the non-specific defense.
- Omega 3 is a fatty acid that is good for the cardiovascular system, gut and brain. In addition to her, there is also omega 6, which is responsible for our metabolism.
- Linseed oil contains a lot of omega 3 and is very healthy. In addition to linseed oil, there are other alternatives, such as fish and dietary supplements.
Strengthening the immune system with omega 3 through linseed oil: What you should know
The immune system is there to protect us from bacteria and viruses. But even stress and unhealthy diet are enough to weaken it. We often find it difficult to strengthen the immune system again, let alone come up with the right factors that help revive our invisible protection.
Strengthening the immune system properly is not always easy and requires the right means.
The lack of omega 3 fatty acids can also weaken our immune system. But absorbing omega 3 via linseed oil is not that difficult.
How does the immune system work?
The immune system is a protective wall designed to protect our body from everything possible. Organs such as the intestine, spleen and bone marrow work closely with the immune system. There are two parts to the immune system. On the one hand the specific defense and on the other hand the non-specific defense(1).
While the non-specific defense is innate, the specific defense is taken over by scavenger and killer cells in the tissue.
How much omega 3 does linseed oil contain?
Omega 3 can only be ingested through food. There is about 50g of omega 3 in 100g of flaxseed oil, which is a large and good amount(2).
What is Linseed Oil with Omega 3 and 6? What difference is there?
Linseed oil, as the name suggests, is an oil obtained from linseed. Flaxseed oil is known to be rich in omega 3 fatty acids(3).
While omega 3 supports the immune system, omega 6 builds up the metabolism.
Omega 3 and Omega 6 are both fatty acids that our bodies need. Omega 3 is important for our immune system and ensures that the body stays healthy. They not only serve as anti-inflammatory and promote blood circulation, but they also lower and raise cholesterol levels. It increases high-density lipoprotein, which carries cholesterol to the liver, and decreases low-density lipoprotein, which carries cholesterol from the liver back to the body(4).
Omega 6, on the other hand, stimulates our metabolism and ensures that it is well maintained. In contrast to omega 3, it lowers both HDL cholesterol and LDL cholesterol. It's sort of the opposite part of Omega 3(4).
Which linseed oil contains omega 3?
Omega 3 is present in every linseed oil. But there are also omega 3 fatty acids in other oils and foods. For example hemp oil, walnut oil, rapeseed oil, tuna, salmon, but also in chia seeds(5).
Linseed oil is a vegetable oil. It is obtained from flaxseed and is rich in omega 3. But omega 3 is also found in many other foods. (Image Source: Joanna Kosinska / Unsplash)
What role does Omega 3 play in strengthening the immune system?
As mentioned above, Omega 3 acts as an anti-inflammatory. Our immune system has a lot to do when it comes to inflammation and has to muster all its strength to fight it.
When there is inflammation, the body tries to fight off pathogens and bacteria. So he tries to eliminate the trigger. In this case, the immune system not only supports the formation of the inflammation, but is also responsible for its regression (6).
Omega 3 supports the immune system in regulating and reducing inflammation.
When and for whom is it useful to take Omega 3 to strengthen the immune system?
It is particularly useful to take omega 3 to strengthen the immune system when deficiency symptoms occur. Common symptoms are poor concentration, tiredness, restlessness or skin problems(7).
One study also found that a lack of omega 3 accelerates the loss of gray matter in the brain(8). Accordingly, Omega 3 is also useful to do something good for the brain and its cells.
But there is often a lack of omega 3, especially in vegan diets, because foods such as salmon or tuna are not eaten(7).
What need for omega 3 has?
Not everyone has the same need for omega 3. Here is a clear overview of which group of people needs how much omega 3 per day(9):
| category | Daily requirement of omega 3 |
|---|---|
| Adult | 0.25-0.3g |
| Children | 0.25g |
| toddlers | 0.1g |
| Pregnant and lactating women | 0.45g |
| Unprofessional athletes | 0.3g |
| Professional athletes | 1-2g |
What should you consider when taking Omega 3?
When taking omega 3, it should be noted that the recommended doses should not be exceeded, especially with food supplements, i.e. not through intake through food . Otherwise, the risk of bleeding may increase.
However, small side effects such as nausea and vomiting can also occur, but are rather rare(10).
What does linseed oil do in the body?
Due to the omega 3 fatty acids, especially alpha-linolenic acid, linseed oil acts as an anti-inflammatory. But the alpha-linolenic acid can also regulate blood pressure better. It also has a positive effect on blood lipids. This also reduces the risk of a heart attack or something similar(11).
But in addition to having a positive effect on the cardiovascular system, it also stimulates digestion and ensures a good balance. In this way, you can prevent and combat diarrhea and constipation.
Omega 3 in linseed oil ensures a healthy body, because it not only stimulates digestion and keeps the circulation in good shape. It also ensures a strengthened immune system. (Image Source: Zac Durant / Unsplash)
It also stimulates the brain. Because linseed oil helps against concentration problems and at the same time stimulates the ability to think (12).
In addition, OPC is said to have a positive effect in patients with chronic lung disease, as its high antioxidant content can lead to an improvement in lipid profiles(13). This reduces the risk of developing or expanding a vascular disease.
Can linseed oil be harmful?
Linseed oil is not known to be harmful. Improper production can cause pollutants to get into linseed oil(14).
What alternatives are there to taking omega 3 from flaxseed oil?
Now you have already learned a lot about the omega 3 in linseed oil and how it interacts with the immune system. That's why we're showing you a few alternatives to omega 3 in flaxseed oil.
As you have already read, there is plenty of omega 3 in fish such as salmon or tuna. But other oils such as rapeseed or hemp oil and especially algae oils are also rich in the fatty acid. Nuts, seeds and soy also contain Omega 3. However, if all of this is not enough or you are not satisfied with an alternative, there are also dietary supplements, mostly in the form of capsules.
- algae oils
- Fish
- cooking oils
- nuts and seeds
- soy
- dietary supplements
Conclusion
So now you know what omega 3 is and what it has to do with the immune system. You have also learned the role of linseed oil. That's why you now know that omega 3 is important for our immune system to be strengthened and our cardiovascular system to function well, our brain to work better and the intestines to be stimulated.
Omega 3 has many tasks and is therefore indispensable.
This fatty acid is particularly easy to absorb when consumed via linseed oil(15). But flaxseed oil is not the only healthy alternative. Which alternative appeals to you the most, you have to and can decide for yourself.
References
- orthomol.com, Structure and Function of the Immune System, Source
- oelmuehle-solling.de, How much linseed oil is recommended per day? Source
- zentrum-der-gesundheit.de, linseed oil - the omega-3 powerhouse, Susanne Meier, March 05, 2021 Source
- deli-reform.de, OMEGA-3 FATTY ACIDS AND CO. IN NUTRITION Source
- proveg.com, Omega-3 fatty acids: Occurrence in plant-based foods, 02/09/2019 Source
- norsan.de, omega-3 fatty acids and their effects on our immune system, review summary by the University of Jena and Harvard Medical School in Boston Source
- foodspring.de, Omega 3: Food, Effect & Deficiency, Leonie Leber Source
- Omega-3 Polyunsaturated Fatty Acid Deficiency and Progressive Neuropathology in Psychiatric Disorders: A Review of Translational Evidence and Candidate Mechanisms , Harv Rev Psychiatry. Author manuscript; available in PMC 2020 Mar 1. Published in final edited form as: Harv Rev Psychiatry. 2019 Mar-Apr; 27(2): 94-107. doi: 10.1097/HRP.00000000000000199 Source
- nu3.de, Omega-3 daily requirement & dosage, Leona Grenzow, October 25, 2019 Source
- Verbraucherzentrale.de, Omega-3 fatty acid capsules, sensible dietary supplement?, Status: 05/27/2020 Source
- t-online.de, Linseed oil - Oil from linseed is so healthy, 02.07.2020 Source
- liebswert-magazin.de, Linseed oil is so healthy for your body, Kerstin Ammermann, November 8th, 2019 Source
- Effect of Oligomeric Proanthocyanidin on the Antioxidant Status and Lung Function of Patients with Chronic Obstructive Pulmonary Disease, MENG-CHUN LU, MEI-DUE YANG, PING-CHUN LI, HSIN-YUAN FANG, HUI-YING HUANG, YIN-CHING CHAN, and DA-TIAN BAU, 2018 Jul-Aug; 32(4): 753-758. Published online 2018 Jul 3. doi: 10.21873/invivo.112304 Source
- Gesundfit.de, linseed oil: 5 effects, 3 risks + tips for taking Source
- [Biological activity of linseed oil as the source of omega-3 alpha-linolenic acid], OM Ipatova, NN Prozorovskaia, VS Baranova, DA Guseva, Biomed Khim . Jan-Feb 2004;50(1):25-43. Source
