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I read that flaxseed oil is good for stiff joints. Is this true? Flaxseed oil is high in Alpha-Linolenic Acid (ALA) an essential fatty acid from the omega-3 family. In fact flaxseed oil is around 60% ALA. There is strong evidence that ALA is converted by the body to longer chain omega-3 fatty acids. So far the research has measured conversion to Eicosapentanoic Acid (EPA) but not as far as Docosohexanoic Acid (DHA). Both of these fatty acids play a role in eicosanoid production. Eicsoanoids are involved in many inflammatory processes in the body - those that are of omega-3 origin are less inflammatory compared to those from the omega-6 family. One of the main problems with taking flaxseed oil is that it has to compete for conversion in the body with the same enzymes used by linoleic acid (LA) found in sunflower and corn oils. Currently in the UK there is between 10 to 40 times the amount of omega-6 (LA) in the diet compared to omega-3's (ALA). This means there is a lot of competition for the enzymes involved, resulting in little ALA being converted to EPA. It's also worth noting that linoleic acid is converted into eicosanoids that are omega-6 based, these are pro-inflammatory and may even be exacerbating any stiffness in your joints. Improving your omega-3 intake with fish. There are a number of ways to improve your omega-3 fat intake, which may help your joint pain and stiffness. If you like fish, try and eat oily fish a couple of times a week. Oily fish includes Mackerel, Herring, Sardines, Trout and Salmon. Fresh tuna is also a good source, but not if it's been canned! If you don't like fish, try taking a fish oil supplement that is rich in DHA and EPA. Try to avoid cod liver oil capsules as these contain high levels of other vitamins. What if I am vegetarian or vegan? If you are vegetarian or vegan, then flaxseeds or flaxseed oil might be the direction for you. You could try reducing your intake of omega-6 fats in your diet. Simple steps like using a mono unsaturated spread or butter, changing your cooking oil to rapeseed oil or olive oil and avoiding corn, safflower and sunflower oils can help. Cut back on snacks like crisps and roasted peanuts - both high in sunflower oil. Add flax seeds to your cereal (crack them first or you won't digest them) grind them up and add them to your normal flour when baking - you get a very palatable nutty flavour. Or you could try using the oil itself. Available in most health food shops, you should find it in the fridge. It must be kept cool and in the dark, and has a shelf life of a few weeks when opened. You are advised to add it to food after cooking, as it does not survive high temperatures. Some researchers have had success with baking - as this is done at much lower temperatures than those reached in frying. Note that EPA and DHA are conditionally essential fatty acids - the very fact that vegans and vegetarians don't suffer with a deficiency of these two fats suggests that conversion does take place! Good luck. Paul Wilkinson BSc SRD MPhil Research Dietitian UKThis advice should not replace that of your doctor or usual state registered dietitian. You should always discuss medical matters with your GP. |
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