Flaxseed oil, obtained by extracting the oil from flax seeds, is an excellent source of nutrients, particularly omega-3 fatty acids. This makes it an important addition for people following a plant-based diet. Why, you ask? Flaxseed oil helps boost the intake of omega-3 fatty acids which is often slightly challenging to achieve without consuming fish.
Flaxseed oil offers a subtle, nutty flavor that complements various dishes – salads, smoothies and baked dishes. This post will explore the full spectrum of flaxseed oil from its benefits to potential side effects. Also, learn how to incorporate flaxseed oil into your daily routine for optimal health.
Table of Contents
Benefits of Flaxseed Oil
Flaxseed oil, often hailed as a super-food, has gained popularity for its impressive health benefits and versatility in the kitchen. But it’s not just about taste—flaxseed oil is known for promoting heart health, supporting skin vitality, and aiding digestion. Let us look at the major health benefits of using flaxseed oil:
- Flaxseed oil is one of the best plant-based sources of alpha-linolenic acid (ALA), an essential omega-3 fatty acid that supports heart health, reduces inflammation, and may lower the risk of chronic diseases.
- The omega-3 content in flaxseed oil can help maintain healthy skin by reducing dryness and irritation, promoting a smooth and hydrated complexion.
- Flaxseed oil can act as a natural laxative, supporting regular bowel movements and promoting digestive health.
- Regular consumption of flaxseed oil may help reduce LDL cholesterol levels, contributing to better cardiovascular health.
- Flaxseed oil contains lignans, which can help balance hormones, making it particularly beneficial for women during menopause or those with hormonal imbalances.
Uses of Flaxseed Oil
- Salad Dressings: Flaxseed oil’s mild, nutty flavour makes it an excellent base for homemade salad dressings.
- Smoothies: Add a tablespoon of flaxseed oil to your smoothies for a nutritious boost of omega-3s.
- Drizzling Over Dishes: Use flaxseed oil as a finishing oil, drizzling it over roasted vegetables, soups, or pasta dishes.
- Baked Goods: Incorporate flaxseed oil into baked goods like muffins or bread for a healthier twist.
- Skincare: Flaxseed oil can be applied topically to moisturize the skin and reduce irritation.
Must Read: How To Eat Flaxseed?
How is Flaxseed Oil made?
Flaxseed oil is made through a process that typically involves the following steps:
1. Seed Harvesting:
Flaxseeds, the seeds of the flax plant (Linum usitatissimum), are harvested once they are fully mature. The seeds are collected from the flax plant, usually after the plants have been allowed to dry in the fields.
2. Cleaning:
The harvested flaxseeds are cleaned to remove any impurities, such as dust, dirt, or plant debris. This ensures that only pure seeds are used in the oil extraction process.
3. Cold Pressing:
The most common and preferred method for extracting flaxseed oil is cold pressing. In this process, the cleaned flaxseeds are mechanically pressed at low temperatures (below 40°C or 104°F) to extract the oil. The cold pressing method preserves the nutritional value of the oil, particularly the omega-3 fatty acids, as it doesn’t involve heat that could degrade these sensitive compounds.
4. Filtration:
After pressing, the extracted oil is filtered to remove any remaining solid particles, ensuring a clear and smooth final product. This step may involve multiple filtration stages depending on the desired purity.
5. Bottling:
The filtered flaxseed oil is then bottled in dark glass containers to protect it from light, which can degrade the oil’s quality. The oil is often stored in a cool place to maintain its freshness and nutritional properties.
6. Storage and Distribution:
Finally, the bottled flaxseed oil is labeled and distributed to stores or sold directly to consumers. Since flaxseed oil is prone to oxidation, it is typically stored in a refrigerator once opened to prolong its shelf life.
This process results in a high-quality, nutrient-rich oil that retains the natural flavour and benefits of the flaxseeds. Cold-pressed flaxseed oil is preferred for its purity and nutritional value, making it a popular choice for both culinary and health-related uses.
Best Dishes For Incorporating Flaxseed Oil
- Fresh Garden Salads: Mix flaxseed oil with lemon juice, salt, and herbs for a light and healthy dressing.
- Smoothie Bowls: Enhance the nutritional value of your smoothie bowls by adding a drizzle of flaxseed oil on top.
- Over Roasted Veggies: Drizzle flaxseed oil over roasted sweet potatoes or carrots for added flavour and health benefits.
- Healthy Muffins: Substitute flaxseed oil for other fats in muffin recipes to create a moist, omega-3-rich treat.
- Pasta Dishes: Add a touch of flaxseed oil to your pasta after cooking to infuse it with a subtle nutty flavour.
Nutritional Facts
Here is a nutritional breakdown of flaxseed oil per tablespoon:
- Calories: 120
- Total Fat: 14g
- Omega-3 Fatty Acids (ALA): 7g
- Omega-6 Fatty Acids: 2g
- Cholesterol: 0mg
- Carbohydrates: 0g
- Protein: 0g
- Vitamin E: 2% of the Daily Value (DV)
Flaxseed oil is a nutrient-dense addition to your diet, offering a range of health benefits while also being versatile enough for various culinary uses. Just be mindful of the side effects and proper usage to make the most of this super-food oil.
Best Buys
| S.no | Product Name | Add to Wishlist |
| 1. | Indicwisdom wood pressed Flaxseed Edible oil | On Amazon |
| 2. | Health 1st Cold Pressed Extra Virgin Flaxseed Edible Oil | On Amazon |
| 3. | Carbamide Forte Cold Pressed Flaxseed Edible Oil | On Amazon |
| 4. | Boldfit Flaxseed Oil Capsules | On Amazon |
| 5. | Nature Made Organic Flaxseed Oil Soft gels | On Amazon |
| 6. | Healthvit Flaxseed Oil Softgels | On Amazon |
Side Effects of Flaxseed Oil
- Digestive Issues: Some people may experience diarrhea, bloating, or gas when consuming flaxseed oil, especially if taken in large amounts.
- Allergic Reactions: Though rare, some individuals may have allergic reactions to flaxseed oil, resulting in itching, swelling, or breathing difficulties.
- Potential Interaction with Medications: Flaxseed oil can interact with blood-thinning medications, potentially increasing the risk of bleeding.
- Prostate Cancer Concerns: Some studies suggest that high intake of ALA may be linked to an increased risk of prostate cancer, though research is still inconclusive. However large number of studies suggest a beneficial effect of flaxseed consumption and prostrate treatment
Frequently Asked Questions
Here are a few Interesting FAQs on Flaxseed Oil
Flaxseed oil is rich in omega-3 fatty acids, particularly alpha-linolenic acid (ALA), which supports heart health, reduces inflammation, and may help lower the risk of chronic diseases. It also promotes healthy skin, aids digestion, and can help balance hormones.
Flaxseed oil is susceptible to oxidation and rancidity when exposed to heat, light, or air. To keep its freshness and nutritional content, put it in a dark, airtight bottle in the refrigerator. Once opened, it is best used within 1 to 2 months.
Flaxseed oil should not be used for high-temperature cooking, such as frying or sautéing, because heat can degrade its valuable omega-3 fatty acids and cause the creation of toxic chemicals. Instead, it works best as a finishing oil, drizzled over salads and vegetables, or mixed into smoothies and other cold foods.
While flaxseed oil offers many health benefits, some people may experience side effects such as diarrhea, bloating, or allergic reactions. It may also interact with certain medications, such as blood thinners. It’s advisable to start with small amounts and consult a healthcare provider if you have any concerns.
The recommended daily intake of flaxseed oil can vary depending on individual health needs, but a common dosage is 1 to 2 tablespoons per day for adults. It’s best to consult with a healthcare provider to determine the right amount for your specific health goals.
Conclusion
Flaxseed oil is a versatile and nutrient-dense addition to any diet, particularly for those seeking plant-based sources of omega-3 fatty acids. From promoting heart health to enhancing skin vitality, the benefits of flaxseed oil are numerous. However, it is critical to use it correctly—primarily in cold dishes or as a supplement—and to be aware of the potential adverse effects.
How do you plan to use flaxseed oil in your daily meals? Have you noticed any changes in your health after using it?
Share your thoughts and experiences in the comments below!
