Flaxseed oil: benefits and harms, how to take

What is flaxseed oil?

Flaxseed oil is a concentrated vegetable oil obtained from flax seeds and has been known to people for a surprisingly long time. Flax, which is known scientifically as Linum usitatissimum, has many uses and has been part of various cultures.

Although the plant is believed to be native to the Mediterranean region, Canada, Russia, France and Argentina are the largest producers today. This very versatile plant grows in a variety of climates, having many uses. For thousands of years, flax has been used not only as a key element in the production of linen fabric, but also as a very healthy and easily accessible food source.

Rich in omega-3 fatty acids, flaxseed oil is one of the most common alternatives to traditional vegetable oil. This is partly because it has the most impressive list of scientifically proven health benefits. It can be used in the same way as any other vegetable oil, as its taste is quite pleasant.

Properties of linseed oil

Nutritional value and composition | Vitamins | Minerals

How much does linseed oil cost (average price for 1 liter)?

Moscow and Moscow region.

185 rub.

The beneficial and healing properties of flaxseed oil have been known since the time of the great Hippocrates, who used it as an analgesic and as a medicine for stomach diseases, burns and wounds. Ancient Egyptian beauties, having learned about the benefits of flaxseed oil, began to prepare creams and ointments with it, which miraculously took care of their skin and hair. And in Russia, flaxseed oil initially began to be consumed as food, much later discovering it as a cosmetic and medicinal product.

Currently, flax seed oil is consumed with pleasure - it takes pride of place on the tables of those people who monitor their health. The most convenient and easiest way to eat this product is considered to be the simple habit of dressing various salads with fresh vegetables, adding it to porridge, or simply sprinkling it on black bread. The calorie content of flaxseed oil is high and amounts to 898 kcal.

When purchasing oil, remember that it is best to buy it in small bottles. Don't forget to check the expiration date, as opened flaxseed oil will spoil very quickly. If you notice that the oil has thickened, clouded and become very bitter, throw it away without regret. By the way, it is not recommended to cook food with flaxseed oil, due to the fact that even with slight heating, everything useful in it dies.

Nutritional value, composition and calorie content of flaxseed oil

Flaxseed oil contains omega-3 and omega-6 fatty acids, which are important polyunsaturated fatty acids (PUFAs) that the body cannot produce on its own. It's important to get these PUFAs in the right ratio because omega-3 fatty acids help reduce inflammation, while many omega-6 fatty acids promote inflammation.

A healthy diet should contain approximately 2-4 times less omega-6 fatty acids than omega-3 fatty acids. However, the typical modern diet typically contains 14 to 25 times more omega-6 fatty acids than omega-3 fatty acids. Many researchers believe that this is a significant factor in the increasing rate of inflammatory diseases.

Flaxseed oil contains alpha-linolenic acid ALA, which is converted into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are two other types of omega-3 fatty acids important for health.

100 grams of flaxseed oil contains (% of recommended daily intake) (1):

Calorie content: 884 kcal (44%).
Carbohydrates: 0 g (0%).
Fat: 100 g (154%).
Protein: 0 g (0%).
Vitamin E: 17.5 mg (87%).
Omega-3 fatty acids: 53304 mg.
Omega-6 fatty acids: 12701 mg.

How to use flaxseed oil?

Flaxseed oil is used on an empty stomach for medicinal purposes.
It can be used in the morning or at night before bed. The recommended dose is 1 tablespoon. However, it is better to start with a small dose so that the body adapts. If the oil seems bitter, you can taste it with a slice of lemon. So the regimen: 1st week. One teaspoon per day in the morning, half an hour before meals. 2nd week. Add 1 dose in the evening - a teaspoon half an hour to an hour after dinner. 3rd and 4th weeks. Increase the single dose to one tablespoon. And then we continue to use it for three months. During this time, flax oil will help improve metabolism, improve the functioning of internal organs, skin condition, and cleanse the body.

If this method seems difficult, then add edible flaxseed oil to various dishes - vinaigrettes, salads, sauerkraut, boiled potatoes and other vegetables. Try also mixing flax with honey, kefir and yogurt, seasoning porridge, adding to baked goods.

Flaxseed, flaxseed urbech, and flaxseed bread are also useful. All these products can be combined with oil or used separately.

The benefits of flaxseed oil for the human body

Flaxseed oil is made from the incredibly nutritious and health-promoting flax seeds. Like seeds, flaxseed oil is rich in omega-3 fatty acids, adequate intake of which has been linked to a healthier brain and heart, improved mood, reduced inflammation in the body, and improved health and appearance of skin and hair. Thanks to its nutty, slightly sweet taste, consuming one tablespoon of flaxseed oil daily does not cause any unpleasant feelings or disgust. This is great news considering all the benefits of flaxseed oil for your health.

Flaxseed oil contains 50-60% omega-3 fatty acids in the form of alpha-linolenic acid (ALA). Flaxseed oil is even more beneficial than fish oil, as it has more pronounced anti-inflammatory and disease-preventing properties thanks to the ALA in its composition. This is great news, especially for people who don't eat meat and people concerned about the possible presence of mercury in some types of fish and, by extension, in fish oil.

Omega-3 fatty acids play an important role in all kinds of processes in the body, including inflammation, heart function and brain function. A lack of omega-3 fatty acids is associated with lower intelligence, depression, cardiovascular disease, arthritis, cancer and many other health problems.

How is flaxseed oil beneficial for the human body? The benefits of flaxseed oil are varied, but here are some of the most impressive:

Helps you lose weight

Because flaxseed oil lubricates the inside of the colon and acts as a natural laxative, it is excellent for moving food and stool through the digestive system. By helping the body remove waste from the intestines faster, it helps your body cleanse itself and get rid of excess weight.

In fact, a 2015 study published in the scientific journal Nutrition Journal found that flaxseed oil included in a weight loss diet not only helped subjects lose weight, but also reduced markers of inflammation (2).

Relieves constipation and diarrhea

With constipation, there is a very slow movement of food waste through the digestive tract. This is usually accompanied by various symptoms such as bloating, gas, back pain or fatigue. One of the main folk or traditional remedies for constipation is flaxseed oil. Acting as a lubricant for the colon, flaxseed oil provides easy and natural relief from constipation.

This oil also benefits people suffering from diarrhea. A 2015 study published in the Journal of Ethnopharmacology found that flaxseed oil has the ability to relieve constipation and prevent diarrhea. This shows that eating this product benefits the digestive system in a variety of ways (3).

Helps fight cancer

Flaxseed oil is used in integrative cancer therapy and various alternative cancer treatments such as the Budwig Protocol. Research even suggests that flaxseed oil's healing properties may include helping prevent the growth of breast tumors.

In one 2015 study, researchers found that ALA found in flaxseed oil reduced the growth of breast cancer cell lines through altering signaling pathways (4).

Another study published in the scientific journal Nutrition and Cancer supports the use of flaxseed oil as an inexpensive adjunctive therapy for various types of breast cancer. A study found that ALA in flaxseed oil reduces cancer cell growth and induces apoptosis, which is programmed cell death of cancer cells (5).

Eliminates cellulite

Collagen production decreases as we age, but consuming flaxseed oil helps increase collagen production. Structural changes in skin tissue, including decreased collagen levels, make cellulite more visible because the skin becomes thinner and less able to hide the unevenness created by superficial fat and connective tissue just below its surface. By adding flaxseed oil to your diet, you can really help yourself in the fight against the appearance of cellulite.

Reduces eczema

Eczema is a common skin condition that causes symptoms such as dryness, redness and itching, which can cause the skin to blister or crack. This condition is usually caused by an allergic reaction to foods, chemicals, or other substances such as perfumes or soaps.

In addition to avoiding the use of harmful skin care products, you can also significantly improve your eczema by including flaxseed oil in your diet. The essential fatty acids present in this oil help improve the elasticity and texture of the skin. This makes flaxseed oil one of the best foods for improving overall skin health and solving pesky skin problems like eczema (6).

Improves heart health

There is scientific evidence that eating foods high in alpha-linolenic acid, such as flaxseed oil, may help prevent and treat cardiovascular disease.

One study shows that people whose diets contain high amounts of ALA are less likely to have a fatal heart attack. Another study found that women who consumed the highest levels of ALA (1.5 grams per day) had a 46% lower risk of sudden cardiac death, compared with those who ate the least amount of ALA (about 0.5 grams per day). .

Other studies show that people who eat more foods with alpha-linolenic acid have a reduced risk of developing fatal heart disease.

Treats Sjögren's syndrome

Sjögren's syndrome is an autoimmune systemic disorder of connective tissue, and the two most common symptoms are dry eyes and dry mouth.

Research to date has identified numerous potential links between nutrition and tear film health. One such study assessed whether taking flaxseed oil orally could help patients with Sjögren's syndrome. Results showed that taking flaxseed oil capsules (one or two grams per day) reduced superficial ocular inflammation and alleviated symptoms of keratoconjunctivitis sicca (dry eye syndrome) in patients with Sjögren's syndrome (7).

Controls cholesterol levels

Of all the vegetable oils on the market, flaxseed oil has the highest content of omega-3 fatty acids, which is very important. Although both forms of cholesterol are essential for the body, omega-3 is considered the “good” HDL cholesterol.

Omega-3 fatty acid helps clear your body of excess “bad” cholesterol, called LDL, and helps balance cholesterol levels in your body (8). This means you won't develop plaque on the walls of your arteries and blood vessels (cholesterol plaque), which will help lower your blood pressure, reduce your risk of atherosclerosis, and effectively prevent heart attacks and strokes.

Supports hormonal balance

Once women go through menopause, their bodies change a lot, especially in terms of the balance of hormones such as estrogen (9). The lignans in flaxseed oil, namely secoisolariciresinol, mataeresinol and pinoresinol, have a profound effect on hormonal balance, thereby helping many post-menopausal women function better.

Benefits of flaxseed oil

The following benefits of flaxseed oil are known:

the product is one of the best sources of Omega 3, 6, 9 polyunsaturated fatty acids;
the rich vitamin and mineral composition of the oil makes it indispensable for pregnant and lactating women;
the anti-inflammatory and anti-cancer properties of flaxseed oil have been proven;
the oil normalizes blood pressure, restores hormonal balance in the body, reduces the level of bad cholesterol;
in many traditional medicine recipes, flaxseed oil is used as a natural laxative;
With regular consumption of flaxseed oil, the condition of nails and skin improves;
The acids contained in the product help reduce appetite. This is why flaxseed oil is used in dietary nutrition;
The benefits of flaxseed oil are known for strengthening the walls of blood vessels, as well as preventing heart disease.

What is healthier – flaxseed oil or fish oil?

Flaxseed oil and fish oil contain omega-3 fatty acids. There are three types of omega-3 fatty acids involved in human physiology - ALA, EPA and DHA:

Eicosapentaenoic acid (EPA) : Essential for physical and mental health. This type of omega-3 is found primarily in fish and fish oil.
Docosahexaenoic acid (DHA) : Particularly important for your body and required for various functions related to your brain, blood vessels, and immune system. It is found in shellfish, fish and fish oil.
Alpha-linolenic acid (ALA) : This is the only omega-3 fatty acid found in plants such as flax seeds, canola seeds, soybeans, hemp seeds and walnuts. When you consume ALA, your body converts it into EPA and then eventually into DHA.

Flaxseed oil is rich in ALA but lacks EPA and DHA. The body can absorb ALA and convert this fatty acid into DHA and EPA, two omega-3 fatty acids found in fish oil. It does this through the action of enzymes called elongase and desaturase. The conversion rate depends on your diet and the health of your digestive tract.

Conversion of ALA to EPA and DHA is dependent on adequate levels of other nutrients such as vitamins B6 and B7 (biotin), copper, calcium, magnesium, zinc and iron. Many of them come from the modern human diet in insufficient quantities, especially among vegetarians.

Flaxseed oil contains 50-60% omega-3 fatty acids in the form of ALA. Fish oil naturally contains both EPA and DHA. EPA and DHA are the most beneficial omega-3 fats, but we don't tend to get enough of them from food, so our bodies also make them from the more common ALA, which is one of the most important components of flaxseed oil.

How to choose, store and use flaxseed oil

It is best to buy cold-pressed flaxseed oil and organic flaxseed oil from a reputable brand. Whatever brand you use, flaxseed oil should be stored in an opaque bottle (usually black) to reduce oxidation. Natural oils, in addition to ALA, provide the human body with valuable lignans. You can also buy flaxseed oil in capsule form if you want to avoid the taste, but nutritionists recommend buying the oil in its pure form.

One of the most convenient benefits of flaxseed oil is its versatility. It can be used instead of other oils to add to salads. It also adds flavor and nutritional value to various smoothies and protein shakes.

Like ground flax seeds, flaxseed oil is a great addition to yogurt or oatmeal. Mixing flaxseed oil with yogurt or cottage cheese helps emulsify the oil, improving its digestion and absorption by the body. The combination of organic flaxseed oil and organic cottage cheese is actually part of Joanna Budwig's anti-cancer diet. Flaxseed oil can be used in place of other fats, added to rice, potatoes or on toast.

Flaxseed oil should always be stored in the refrigerator to maintain freshness. To prevent oxidation and rancidity, it is important that the bottle is tightly sealed. For maximum freshness it should be consumed within 6-8 weeks of opening. If you don't plan to consume flaxseed daily or are prone to forgetfulness, try simply not buying a bottle of flaxseed oil that is too large.

Nutrition experts do not recommend using flaxseed oil in the cooking process because it oxidizes too easily. However, it's okay to add it to foods after they've warmed up (10).

Flaxseed oil capsules

Another interesting and convenient form is flaxseed oil in capsules for weight loss. You need to take them correctly according to the scheme - 3 capsules 2 times a day. You need to drink them 20 minutes before meals. Advantages of capsules:

the ability to use them anywhere;
The capsules have no smell or taste, making them more pleasant to drink;
To preserve the beneficial properties of the product, manufacturers came up with a gelatin shell, which also extends the shelf life.

Disadvantages of capsules:

a neutral taste is of course a plus, but it can also play a cruel joke, since you may not suspect that the oil has gone bad. To avoid harm to the body, purchase capsules from trusted pharmacies and store them correctly;
capsules are much more expensive.

Rules for taking capsules:

Take 3 capsules in the morning. It is advisable not to eat for two hours before meals and before bedtime.
Drink with water at room temperature.
To avoid harm to the body, take no more than 17 grams. product per day.
Do not drink or eat hot foods for 30 minutes after consuming the capsules.
After a 1-2 month course, you need to take a break of 30 days.
Capsules should be stored at a temperature not lower than 15 degrees and not higher than 25, in a dark place.

How to take flaxseed oil

Before taking or using flaxseed oil for medicinal purposes, you should talk to your doctor about it, especially if you are taking certain types of medications (read about flaxseed oil interactions with medications below). Here are some recommendations on how to take flaxseed oil:

Follow the manufacturer's instructions . If you decide to take flaxseed oil in capsule form, you should follow the instructions for taking the individual supplement as they may vary. Taking 1 tablespoon of flaxseed oil up to two times daily is the usual dosage. Flaxseed oil taken in excess can cause oily skin, acne, and even oily stools.
Combine flaxseed oil with juice, water or tea . If you don't like the taste of flaxseed oil, mix it with water, green tea or fruit juice - since it's an oil, it won't mix very well, but if taste is an issue, then mixing it will help. To get rid of any aftertaste, you may find it helpful to take it with food, or after taking it you can simply have a small snack.
Consider taking flaxseed oil in capsule form . Flaxseed oil is also available in capsule form. Again, follow the manufacturer's instructions regarding dosages. They should be taken with a full glass of water (11).
Add flaxseed oil to food after it has already been cooked . Flaxseed oil should not be heated. Heating oil destroys most of its nutrients (12). If you add flaxseed oil to food, make sure you add it after cooking. Drizzle flaxseed oil on top of your food rather than using it to cook it. (13)

What is the calorie content of natural flaxseed oil and dishes containing it?

The fact that its calorie content per 100 grams reaches 898 kcal speaks volumes about how nutritious flaxseed oil is! The lion's share of the substances in this product are fats: their amount reaches 99.8 g. As already noted, the calorie content of flaxseed oil is no less high: just 1 tablespoon of this product will provide 152.7 kcal. And a teaspoon contains 44.9 kcal.

You cannot fry in such oil: this will deprive it of its beneficial properties. But it’s great for porridges. The main thing is to remember that only 1 tbsp. l. per day will be enough to heal the body and saturate it with important microelements.

How many calories will a dish with such a hearty ingredient put into your body? Depending on the recipe, the energy value will be as follows:

vegetable salad (cabbage, celery, green onions, carrots, cucumber, tomato, red pepper, herbs), dressed with oil - 43 kcal;
dietary salad (cucumber, sweet pepper, tomato, oil) – 44 kcal;
Chinese cabbage and flaxseed oil – 95 kcal;
lentils with butter – 113 kcal;
barley porridge with flax product – 133 kcal;
medicinal composition “Elixir of Youth” (ingredients – lemon, honey, garlic, linseed oil) – 350 kcal.

Harm of flaxseed oil to the human body

Despite its many benefits, flaxseed oil can cause some side effects and interact with medications. But why is flaxseed oil harmful to the human body?

Consuming flaxseed oil appears to be well tolerated by most people, but may cause side effects in some cases. Large doses of flaxseed oil (two tablespoons (30 grams) or more) per day can cause loose stools and diarrhea.

If you are prescribed any of the following medications, you should not take flaxseed oil or other omega-3 fatty acid supplements without first checking with your doctor:

Blood thinners (anticoagulants) : Omega-3 fatty acids may increase the effects of blood thinners.
Blood sugar-lowering medications : Flaxseed oil and omega-3 fatty acid supplements may increase fasting blood sugar, which may increase your need for diabetes medications.
Cyclosporine : Because flaxseed oil contains omega-3 fatty acids, consuming it during cyclosporine therapy may reduce the toxic side effects associated with this drug in transplant patients, such as high blood pressure and kidney damage, but may also cause other side effects effects.

On the positive side, some possible good interactions with flaxseed oil have been observed:

Etretinate and topical steroids : Consuming plenty of omega-3 fatty acids (particularly EPA) during drug therapy with etretinate and topical corticosteroids may improve psoriasis symptoms.
Cholesterol-lowering medications : Increasing the amount of omega-3 fatty acids in your diet may help a group of cholesterol-lowering drugs called statins work more effectively, although statin use causes its own negative reactions in the body.
Nonsteroidal anti-inflammatory drugs (NSAIDs) : In an animal study, treatment with omega-3 fatty acids reduced the risk of ulcers from NSAIDs, including ibuprofen (Motrin or Advil) and naproxen (Aleve or Narosyn).

If you have macular degeneration or prostate cancer, some studies have shown that diets rich in ALA may increase your risk of both of these problems. More research is needed, but fish oil is a safer choice if you have one of these problems.

Pregnant women should also avoid consuming flaxseed oil as it may increase the risk of premature birth. Consult your doctor before consuming flaxseed oil if you are currently breastfeeding.

Taking flaxseed oil and fish oil at the same time can cause your blood to become too thin. Check with your doctor before taking both of these products at the same time. If you have any other health problems or are currently taking any other medications, including supplements, talk to your doctor before adding flaxseed oil to your diet.

Harm of flaxseed oil

The main harm of flaxseed oil is that due to the high calorie content per 100 grams, if you overeat the product, there is a high probability of gaining excess weight.

The nearly 100g of fat in flaxseed oil makes it a heavy food. If a person has a tendency to flatulence, bloating, constipation and other gastrointestinal problems, he will have to either completely abandon the product or reduce its consumption to a minimum.

Read: Calorie content of light beer

The oil is contraindicated when taking painkillers and medications for diabetes, food allergic reactions, severe hormonal imbalances, cholecystitis, hepatitis, cholelithiasis.