Flaxseed oil has numerous potential health benefits. To a large extent, it is a plant-based alternative to Fish Oil supplements, although it is not as effective as fish oil in general so you would need a greater quantity to get equivalent benefits. This all is explained in greater detail in this article.ย Flaxseed oil is from the of the flax plant and it is rich in omega-3 fatty acids.
Nutritional Content of Flaxseed Oil
Flaxseed oil is an excellent source of nutrients, especially including omega-3 fatty acids, alpha-linolenic acid (ALA). It contains over 50% ALA, an omega-3 fatty acid that is converted into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in the body. These fatty acids play crucial roles in brain function, immune system function, and cardiovascular health. In addition to omega-3 fatty acids, flaxseed oil also contains lignans, which are phytoestrogens that have been shown to have anti-cancer properties.
This table show the approximate nutritional content of one tablespoon (14 grams) of flaxseed oil, including the percent of recommended daily intake (% RDI) for each nutrient:
| Nutrient | Amount | % Daily Value (DV) |
|---|---|---|
| Calories | 120 | |
| Total Fat | 14 g | 22% |
| Saturated Fat | 1.3 g | 6% |
| Monounsaturated Fat | 2.7 g | |
| Polyunsaturated Fat | 10 g | |
| Omega-3 Fatty Acids | 8 g | |
| Alpha-Linolenic Acid (ALA) | 7.3 g | |
| Eicosapentaenoic Acid (EPA) | <0.1 g | |
| Docosahexaenoic Acid (DHA) | <0.1 g | |
| Omega-6 Fatty Acids | 2.5 g | |
| Linoleic Acid (LA) | 2.5 g | |
| Omega-9 Fatty Acids | 3 g | |
| Oleic Acid | 3 g | |
| Vitamin E | 2.4 mg | 13% |
Note: Values may vary depending on the brand of flax oil and processing of the flaxseed oil, and the % RDI values are based on a standard 2,000 calorie diet, and may vary depending on individual needs and dietary preferences.
Health Benefits of Flaxseed Oil
Improved Cardiovascular Health Due to High Levels of ALA
Flaxseed oil contains high levels of alpha-linolenic acid (ALA), which is an omega-3 fatty acid that has been shown to have various health benefits, including improving lipid levels in the blood. When consumed in flax oil or in any other sources such as nuts, ALA is converted in the body to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are also omega-3 fatty acids. These fatty acids have been shown to decrease levels of triglycerides, total cholesterol, and low-density lipoprotein (LDL) cholesterol, while increasing high-density lipoprotein (HDL) cholesterol levels.
EPA and DHA are known to have anti-inflammatory effects, which may help to reduce inflammation in the blood vessels and improve blood flow. They may also decrease the production of very low-density lipoprotein (VLDL), which is a precursor to LDL cholesterol.
Lowered Inflammation
Chronic inflammation is a significant contributor to many diseases, including cancer, heart disease, and autoimmune disorders. Omega-3 fatty acids found in flaxseed oil have been shown to have anti-inflammatory properties that can reduce the risk of chronic inflammation. Additionally, the lignans found in flaxseed oil may have antioxidant properties, which can help to protect the blood vessels from damage caused by free radicals. This may also contribute to the reduction of LDL cholesterol and triglycerides in the blood.
Improved Brain Function
Omega-3 fatty acids are essential for brain function and development. These may act to improve cognitive function, memory, and mood. These fatty acids are also important for maintaining healthy brain function as we age. Flaxseed oil is an excellent source of omega-3 fatty acids and can help support brain health.
Cancer Prevention
The lignans found in flax oil are believed to have potential anti-cancer properties. In studies outside the body, it has been found that lignans can may inhibit the growth of cancer cells and reduce the risk of breast, prostate, and colon cancer.
Improved Skin Health
Flaxseed oil contains fatty acids that can improve skin health by reducing inflammation and improving hydration. Studies have found that consuming omega-3 fatty acids can reduce the risk of acne and psoriasis while improving skin elasticity and moisture. In addition, lignans found in flaxseed oil have been shown to have anti-inflammatory effects, which can reduce the risk of skin inflammation.
How to Incorporate Flaxseed Oil into Your Diet
Flaxseed oil is derived from flax seeds. You can get the benefits of flaxseed oil, either from supplements or from consuming the flaxseeds themselves.ย Here are some ideas for how to incorporate them into your diet.
Supplements:ย Flaxseed oil supplements are widely available, such as in vitamin sections of most pharmacies or grocery stores, as well as health food stores.
Flax Seeds:ย The flax seeds themselves contain flaxseed oil. You can incorporate flax seeds either whole into your recipes, such as on baked goods or in salads. Alternatively you can by ground flax seeds and put a teaspoon or two in all kinds of dishes, from coffee to cereals to salads. Remember, you must refrigerate unused flax, as it can spoil if not refrigerated.
Salad Dressings: Another way to incorporate flaxseed oil into your diet is by using it as a base for salad dressings. Flaxseed oil has a nutty and mild flavor that pairs well with vinegar, lemon juice, or your favorite herbs and spices. To make a simple vinaigrette, mix one tablespoon of flaxseed oil with two tablespoons of vinegar or lemon juice, a pinch of salt, and a dash of black pepper. You can also add some honey or mustard for extra flavor.
Smoothies: If you enjoy a morning smoothie, you could try to incorporate flax or flax oil into it. Flaxseed oil pairs well with fruits like bananas, berries, and mangoes. You may try one tablespoon of flaxseed oil in your favorite smoothie recipe and blend until smooth. You can also mix flaxseed oil or ground flax with yogurt or milk for a creamy and nutritious smoothie.
Baked Goods: Flaxseed oil or flax also can be used in baked goods like muffins, bread, and pancakes. It can replace other oils or butter in recipes, adding a nutty flavor and a boost of nutrients. To substitute flaxseed oil for other oils or butter, use a one-to-one ratio. For example, if a recipe calls for one cup of vegetable oil, you can use one cup of flaxseed oil instead. Keep in mind that flaxseed oil has a lower smoke point than other oils, so it may not be suitable for high-heat cooking.
Hot or Cold Cereals or Yogurt: either or both of flaxseed oil or flaxseed meal can also be mixed with yogurt or oatmeal for a quick and easy breakfast or snack. Try mixing some in with a cup of yogurt or oatmeal and top with fruits, nuts, or seeds.
Disadvantages of Flaxseed Oil
While flaxseed oil has many health benefits, there are also some potential disadvantages to consuming it, including:
Short shelf life: Flaxseed oil and flaxseed have a short shelf life and can become rancid quickly, which may reduce its effectiveness and lead to unpleasant taste and odor.
Not suitable for cooking: Flaxseed oil and flax are not suitable for cooking as it has a low smoke point and may become damaged when exposed to high heat, leading to the production of harmful compounds.
Digestive issues: Consuming large amounts of flaxseed oil can cause digestive issues, including bloating, diarrhea, and gas.
Interference with medication: Flaxseed oil may interfere with some medications, including blood-thinning medications and hormone therapies.
Allergic reactions: Some people may be allergic to flaxseed or flaxseed oil and may experience allergic reactions, including itching, swelling, and difficulty breathing.
Negative effect on testosterone levels: Flaxseed oil contains high levels of lignans, which may have a negative effect on testosterone levels in men if consumed in large amounts over a long period.
It is important to consult with a healthcare professional before adding flaxseed oil to your diet, especially if you have any underlying medical conditions or take medications.
Flaxseed oil is a nutritious and versatile supplement that can be easily incorporated into a healthy diet. This oil is an excellent source of ALA omega-3 fatty acids, which have been shown to improve cardiovascular health, lower inflammation, and support brain function. Whether you use flaxseed oil in salad dressings, cereal, smoothies or baked goods, it is a fun way to add a nutritional boost to your diet. Remember to store flax and flaxseed oil in the refrigerator to keep it fresh and avoid exposing it to light and heat.
DISCLAIMER: The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health professional regarding questions you might have about a medical condition or health, beauty or diet objectives.