Flax is a great source of plant-based omega-3 fatty acids, dietary fiber, vitamin B1 (thiamine), magnesium, phosphorus, and various other nutrients. Its nutrient profile is different from other major oil seeds like canola and sunflower. Knowing the facts can help you make the best choices when purchasing flaxseed oil.
What Is Flax and Flaxseed Oil?
Flaxseed oil is derived from the seeds of the flax plant. A single flax seed contains about 30 percent oil by weight. Within this oil, 53 percent is alpha-linolenic acid (ALA), 17 percent linoleic acid (LA), 19 percent oleic acid, 3 percent stearic acid, and 5 percent palmitic acid. This results in an impressive 6:3 fatty acid ratio of around 0.3:1.
Traditionally, flax oil hasn’t been widely used, but the seeds have been consumed whole, cracked, or ground into flour, which is then used in baking. Nutritionists and those pursuing healthier diets value flax for its high fiber content and richness in nutrients. Flax is often sprinkled on breakfast cereals and salads and can even be found in some fruit juice drinks.
After extracting the oil from flax seeds, the leftover materials are frequently fed to livestock. Interestingly, there has been an increase in using whole flaxseed as food for chickens due to its omega-3 properties.
Is Flaxseed Oil the Same as Linseed Oil?
There’s some confusion here. Flax oil is also known as linseed oil, which is sold in hardware stores as a varnish. While “flaxseed” and “linseed” are often used interchangeably, there’s a key distinction. In North America, “flaxseed” typically refers to flax used for human consumption, while “linseed” describes flax processed for industrial purposes.
Importance of Omega-3
Omega-3 fatty acids are essential for our diet and include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). The human body converts ALA to EPA and DHA, which are more readily utilized by the body. Omega-3s are vital components of nearly all cell membranes, making adequate intake crucial for maintaining good health.
A study titled, “The Preventable Causes of Death in the United States: Comparative Risk Assessment of Dietary Lifestyle and Metabolic Risk Factors” found that omega-3 deficiency is linked to a staggering 72,000 to 96,000 deaths annually.
Flaxseed Oil Benefits
According to the Flax Council of Canada, flaxseed oil offers numerous health benefits, primarily due to its omega-3 content. ALA makes up 57 percent of the total fatty acids in flax, making it the richest source of ALA in the North American diet. Each tablespoon of flaxseed oil contains 8 grams of ALA, a polyunsaturated fatty acid.
Flaxseed oil has been found beneficial for individuals with Crohn’s disease and ulcerative colitis, as it seems to calm the inflamed intestines’ inner lining. The high mucilage content in flax also acts as a natural laxative.
Besides, flaxseed oil can help lower high cholesterol levels. However, it’s important to note that using flaxseed oil alone isn’t enough to reduce cholesterol; a comprehensive dietary overhaul is needed.
Evidence suggests that individuals who consume a lot of ALA have a lower risk of heart disease, are less likely to suffer a fatal heart attack, and experience reduced high blood pressure.
Flaxseed oil can also help alleviate symptoms of Sjogren’s syndrome, a condition characterized by dry eyes. Additionally, it offers benefits like:
– Reducing cancer risk.
– Promoting the growth of healthy hair and nails.
– Supporting healthy skin.
– Easing menopause symptoms.
– Aiding in burning body fat.
Taking Flaxseed Oil
Flaxseed oil is available in liquid form and soft gel capsules. If you’re vegan, be cautious, as many capsules contain gelatin, an animal product. The oil itself needs special packaging to protect it from heat, light, and oxygen. Some forms may require refrigeration.
There are potential side effects and interactions with medications or other dietary supplements. Flaxseed oil might slow down the absorption rate of oral medications and other nutrients if taken simultaneously. Consulting a trained natural health practitioner before starting this supplement is highly recommended.
It’s also crucial to know the source of your flaxseed oil. Some flax plants grown today are genetically engineered (GE), which is not ideal for human consumption.
Points to Remember
Natural flaxseed oil is loaded with health benefits. Incorporating this healthy oil into your daily routine offers numerous advantages. Consult a natural health specialist and consider making organic flaxseed oil part of your daily regimen.
