This friend of the brain, skin, circulatory system, and gastrointestinal tract is rightly considered the most beneficial plant oil among all available options. So, what are its advantages?
Unique Composition
Flaxseed oil is a remarkable source of natural polyunsaturated fatty acids Omega-3 and Omega-6, which nutritionists value more highly than saturated fats. When it comes to Omega-3 content, flaxseed oil stands unrivaled among all known plant oils: just one tablespoon a day is enough to meet the daily Omega-3 requirement for an adult. In this regard, flaxseed oil surpasses even the renowned fish oil, which is known for its high concentration of polyunsaturated fatty acids, by tenfold.
More than half of flaxseed oil’s composition (between 50% and 60%) is alpha-linolenic acid Omega-3, while olive oil, for example, contains only 1%. Linoleic acid Omega-6 makes up about 15% to 30% of flaxseed oil, approximately one-fifth is monounsaturated oleic acid Omega-9, and one-tenth consists of saturated acids (stearic and palmitic). This plant-based alternative to fish oil excels not only in its fatty acid content but also benefits from organic acids (vegetable and fruit-based) that enhance its health effects.
The biologically active components in flaxseed oil include vitamins, flavonoids, and antioxidants: tocopherols (vitamin E), choline (vitamin B4), folic acid (vitamin B9), phylloquinone (vitamin K), and estrogen-like phytohormones (lignans). Valuable minerals found in flaxseed oil include zinc, phosphorus, and calcium. This unique superfood is recommended for people with fish allergies and vegans who lack access to animal-derived fats.
How to Use Flaxseed Oil
In cooking, this product pairs well with young boiled potatoes, tomatoes, cucumbers, and fresh or fermented cabbage. Flaxseed oil can be used to dress salads, cereals, and vegetable sides, either on its own or in combination with other plant oils, dressings, and sauces. The most beneficial combination is with protein-rich dairy products: cheese, yogurt, sour cream, or kefir (the fat is necessary for calcium absorption from dairy products).
Flaxseed oil that has oxidized poses a health risk. Due to its potential to provoke cancer, flaxseed oil should not be used for frying: when heated, the fatty acids transform into harmful trans fats and carcinogenic substances. Given its high caloric content (898 kcal/100 g), consumption should be limited to one or two tablespoons a day (one tablespoon of flaxseed oil contains 110 kcal) or two capsules daily during a three-week course; otherwise, weight gain may occur.
When consumed in moderation, this plant oil gently cleanses the intestines, activates fat metabolism, eliminates toxins, and aids in weight loss. For weight loss, it is recommended to take one tablespoon of flaxseed oil twice a day, 20 minutes before meals (after two to three months of use, a similar break should be taken). However, consuming flaxseed oil on an empty stomach in the morning should be approached with caution, as it may cause nausea, vomiting, and diarrhea. Treatment of gastrointestinal diseases with flaxseed oil should begin during remission.
Benefits and Risks
Flaxseed oil has therapeutic effects for the prevention and treatment of dementia, sclerosis, cognitive and mental disorders (it is prescribed to alleviate symptoms of depression and schizophrenia). This remedy helps strengthen the immune system and prevent and treat cardiovascular, skin, and oncological diseases. Indications for flaxseed oil consumption include inflammatory processes, rheumatism, asthma, type II diabetes, gastritis, and diseases of the urinary system, kidneys, and liver.
With daily consumption, flaxseed oil improves vision, normalizes blood pressure, increases vascular elasticity, and lowers cholesterol levels, reducing the likelihood of stroke by nearly 40%. And that’s not all; flaxseed oil is also beneficial for the skin, hair, and nails when applied externally. Treating eyelashes and eyebrows with flaxseed oil promotes their strengthening and growth. Regularly rubbing flaxseed oil on nail plates and cuticles prevents nail brittleness. A hair balm containing flaxseed oil can help combat hair loss and even prevent baldness.
Contraindications for flaxseed oil consumption include acute gastrointestinal diseases (such as stomach ulcers and cholecystitis), poor blood clotting, or upcoming surgical procedures (due to the risk of bleeding, as flaxseed oil thins the blood), childhood (consumption should be monitored by a pediatrician), and the second and third trimesters of pregnancy (due to the risk of miscarriage). Signs to discontinue flaxseed oil consumption include allergic reactions: tachycardia, bronchospasm, cough, sneezing, runny nose, headache, rash, hives, nausea, etc. (symptoms usually manifest within the first few minutes after consuming the oil).
Benefits of Flaxseed Oil for Women
In addition to utilizing the fat-burning properties of the product for weight loss, women should include fresh flaxseed oil in their diet after the age of 40, when the production of female hormones decreases in the body. Flaxseed oil regulates hormonal balance, promotes rejuvenation, and improves reproductive function. Thanks to the lignans derived from the product, which are similar in molecular structure to female sex hormones, the body begins to produce its own estrogen, alleviating severe menopausal symptoms.
When there is a deficiency of steroid hormones, lignans stimulate their production by activating the corresponding receptors, and when there is an excess (overproduction of estrogens), they reduce their activation by competing for receptors. Contrary to the fears of the uninformed, consuming flaxseed oil does not disrupt hormonal balance; it merely stabilizes it. This simple, safe, and reliable remedy helps manage hot flashes, irritability, and fatigue associated with menopause.
Flaxseed oil can also benefit women during pregnancy (it should only be avoided in the early stages): it improves vascular elasticity and prevents the appearance of varicose veins due to the strain on the legs. Pregnant women can benefit from flaxseed oil when applied externally to prevent stretch marks on the breasts and abdomen. It is also recommended to use flaxseed oil to treat cracked nipples during breastfeeding and to care for rough skin on elbows and heels. Flaxseed oil heals and regenerates, softens and soothes the skin, alleviating irritation or inflammation. It whitens the skin, eliminates dryness and oiliness, and smooths out wrinkles.
Benefits of Flaxseed Oil for Men and Children
This product aids in sports, as muscles experience oxidative stress after strength training. If a man drinks flaxseed oil after a workout, his muscles will recover and strengthen more quickly. The antioxidant alpha-lipoic acid alleviates muscle tension after intense workouts on machines. Additionally, men benefit from consuming flaxseed oil to prevent prostate cancer and enhance potency.
Flaxseed oil harmonizes male hormonal balance and stimulates the production of serotonin, the “happiness hormone.” It is indicated for lowering high blood pressure, protecting the heart and liver. For children, flaxseed oil strengthens the immune system and increases resistance to colds. It stimulates digestion and normalizes sleep. By improving thyroid function, flaxseed oil helps regulate the menstrual cycle in girls during puberty.
The fatty acids in flaxseed oil strengthen children’s bones and enhance the cognitive abilities of students, improving memory and attention. This product is crucial for the mental and physical development of a child. Flaxseed oil can be added to a child’s diet starting from the second or third year of life. In the absence of food allergies, three-year-olds can be given flaxseed oil with cold food (not on an empty stomach) – half a teaspoon a day. Children aged 3–7 can have one teaspoon, and those over 7 can have one tablespoon, divided into 2–3 servings throughout the day.
Selection, Storage, and Compatibility
The properties of flaxseed oil depend on the method and duration of storage, so it is best to choose a product in a small dark glass bottle. Freshly pressed flaxseed oil with a faint scent of straw and fish is considered the best. The ideal product has a golden color (a slight sediment is acceptable) and a sweet nutty flavor. In the absence of freshly pressed oil, opt for store-bought unrefined cold-pressed oil or pharmacy flaxseed oil in capsules.
Due to the rapid degradation of beneficial unsaturated fatty acids when exposed to air and light, flaxseed oil should be stored in a sealed and dark environment. If flaxseed oil is left in the sun for half an hour, it will become unsuitable for consumption. The shelf life of flaxseed oil after opening is only two weeks, so when purchasing, choose smaller containers (250 ml). A sign of spoiled oil is a bitter taste (to test, swish a drop of the product in your mouth and spit it out without swallowing).
Flaxseed oil consumption is incompatible with diabetes medications, blood pressure-lowering drugs, antiplatelet medications, and anticoagulants. This is because flaxseed oil affects blood sugar levels, lowers blood pressure, thins the blood, and impairs its clotting ability. Since flaxseed oil complicates the absorption of orally taken medications, there should be at least a one-hour interval between consumption. All these nuances about the product have been learned through trial and error since the 16th century.
Healthy Recipes
If you’re not counting on your own creativity, here are some ready-made ideas for culinary implementation.
Potatoes with Cheese and Flaxseed Oil
Ingredients: cheese – 200 g, potatoes in their skins or young potatoes – 4–5 pieces, green onions – a bunch, flaxseed oil – 2 tablespoons, dill – a bunch, salt and pepper – to taste.
On a plate, arrange each component of the dish separately: cheese, chopped green onions, and boiled potatoes. Drizzle all the ingredients with flaxseed oil (nothing should be hot) and sprinkle with chopped dill.
Brined Cheese with Herbs in Flaxseed Oil Dressing
Ingredients: brined cheese – 350 g, yogurt or kefir – 200 g, flaxseed oil – 2 tablespoons, green onions – a bunch (can be replaced with parsley or dill), salt and pepper – to taste.
Place the brined cheese in a bowl, mix it with yogurt or kefir without fillers. Add flaxseed oil. Season with salt and pepper. Sprinkle with chopped herbs and mix.
“Anti-Cholesterol” Cocktail with Flaxseed Oil
Ingredients: orange juice – 250 ml, milk – 250 ml, carrot juice – 100 ml, banana pulp – 100 ml, honey – 1 teaspoon, flaxseed oil – 3 tablespoons.
Blend all the components in a mixer, pour into cocktail glasses, and drink through a straw. A glass of this drink a day is an excellent remedy for cleansing blood vessels.
As you can see, it’s all simple, and most importantly – healthy. Give it a try!