Flaxseed oil belongs to the category of polyunsaturated oils, whose benefits are primarily determined by their percentage of linolenic fatty acid (Omega-3). It ranks first in linolenic acid content, but its beneficial properties go beyond that. Flaxseed oil supports heart and brain function and contributes to skin health. Thanks to its unique composition, it is widely used in cooking and is a valuable part of a balanced diet.
Composition of Flaxseed Oil
Flaxseed oil contains not only fatty acids but also other essential components that make it a valuable product. Here are the main elements of its composition:
1. Fatty Acid Profile (Main Components):
- Omega-3 (Alpha-linolenic acid, ALA) – 44-61%
- Omega-6 (Linoleic acid, LA) – 15-30%
- Omega-9 (Oleic acid, OA) – 13-29%
- Saturated fatty acids (Palmitic and stearic acids) – about 10%
2. Vitamins and Antioxidants
- Vitamin E (Tocopherols) – a powerful antioxidant that protects cells from oxidative stress.
- Folic acid (B9) – essential for blood formation and nervous system health.
- Vitamin K – important for blood clotting and bone health.
3. Phytoestrogens (Lignans)
- Possess antioxidant properties and may influence hormonal balance.
4. Phospholipids
- Improve oil absorption and play a role in cell membrane formation.
5. Minerals (In Small Amounts)
- Potassium – supports heart function and fluid balance.
- Magnesium – essential for the nervous system and muscle activity.
- Zinc – involved in cell regeneration and immune support.
While flaxseed oil is primarily known for its high Omega-3 content, its composition also includes other bioactive compounds that contribute to overall well-being.
Benefits of Flaxseed Oil
Flaxseed Oil Benefits Due to Omega-3 (Alpha-Linolenic Acid)
The benefits of flaxseed oil are largely attributed to its high content of alpha-linolenic acid (Omega-3). Flaxseed oil is considered one of the richest plant-based sources of Omega-3, with levels approximately twice as high as those found in fish oil.
The Role of Alpha-Linolenic Acid in Nutrition
Essential fatty acids are those that the body cannot synthesize on its own and must obtain from food. These include linoleic acid (Omega-6) and alpha-linolenic acid (Omega-3). These fatty acids participate in various biological processes, such as:
- Supporting the immune system,
- Producing prostaglandins that regulate cellular metabolism,
- Maintaining healthy skin and hair.
However, polyunsaturated fatty acids are considered most effective when consumed in a balanced ratio. An imbalance, particularly an excess of Omega-6, may affect their absorption and overall biological activity.
The Balance of Omega-6 and Omega-3 in the Diet
Linoleic acid (Omega-6) is widely present in many vegetable oils and common foods, often leading to a higher intake compared to Omega-3. At the same time, alpha-linolenic acid (Omega-3) is found in fewer food sources.
It is generally recommended that the optimal ratio of Omega-6 to Omega-3 should not exceed 10:1, with a preferred ratio of around 5:1. However, in modern diets, this ratio often reaches 15:1 or higher, shifting the balance of fatty acid intake.
Flaxseed oil, with its high Omega-3 content, may help support a more balanced intake when incorporated into a diverse diet.
At the same time, despite the importance of Omega-3, some vegetable oils have valuable compositions that make them beneficial even with relatively lower Omega-3 content. These include sesame oil and black cumin seed oil, which contain other biologically active compounds.
Benefits of Flaxseed Oil Due to Phytoestrogens
Flaxseed oil contains phytoestrogens – plant-based compounds that structurally resemble estrogens. Their activity is 500–1000 times weaker than that of natural estrogens, but they can still interact with estrogen receptors in the body. Because of this, they may play a role in women’s nutrition during menopause, though their consumption during pregnancy requires special attention.
During Menopause
During menopause, estrogen levels naturally decline, which can affect overall well-being. The phytoestrogens in flaxseed oil may partially compensate for this decrease, and many women report:
- Reduced intensity of hot flashes,
- Support for stable well-being,
- Improved skin condition,
- Balanced emotional state,
- Support for natural energy levels.
During Pregnancy
Flaxseed oil is rich in folic acid, unsaturated fatty acids, vitamins, and minerals, making it a valuable dietary component. However, due to its phytoestrogen (lignan) content, its consumption during pregnancy is not recommended in the second and third trimesters, as these compounds may influence hormonal balance. In the first trimester, flaxseed oil can be a beneficial source of nutrients, but it is important to consult a healthcare professional before consuming it.
Thus, flaxseed oil, due to its phytoestrogen content, may support hormonal balance during menopause, but its intake during pregnancy should be approached with caution.
Benefits of Flaxseed Oil Due to Polysaccharides
Flaxseed oil contains plant-based polysaccharides that interact with the mucous membrane of the gastrointestinal tract.
They may:
- promote comfortable digestion,
- support gut microbiota balance,
- help maintain natural stomach acidity levels.
Thanks to these properties, flaxseed oil can be a valuable addition to a varied diet.
Benefits of Flaxseed Oil Due to Vitamin E
Flaxseed oil is rich in vitamin E, a natural antioxidant.
This vitamin:
- helps protect cells from oxidative processes,
- supports skin health,
- plays a role in the nervous system.
The antioxidants found in flaxseed oil may be beneficial in diets aimed at maintaining youthfulness and vitality.
Benefits of Flaxseed Oil Due to B Vitamins
Flaxseed oil contains small amounts of B vitamins, which are involved in metabolic processes.
They:
- play a role in nervous system function,
- support energy metabolism,
- participate in enzyme formation.
Including flaxseed oil in the diet may be useful for those looking to ensure an adequate intake of these vitamins.
Benefits of Flaxseed Oil Due to Minerals
Flaxseed oil contains small amounts of essential minerals, including magnesium, potassium, phosphorus, and zinc, which play a role in various physiological processes.
These minerals:
- contribute to normal muscle and nerve function,
- support electrolyte balance,
- participate in bone and tissue health,
- play a role in metabolic processes.
While flaxseed oil is not a primary source of minerals, it can complement a balanced diet by providing these beneficial elements.
Benefits of Flaxseed Oil Due to Antioxidants
In addition to vitamin E, flaxseed oil contains natural antioxidants, which may help the body combat free radicals.
Antioxidants:
- support skin elasticity,
- contribute to cell protection,
- may play a role in tissue renewal processes.
These properties make flaxseed oil a popular ingredient in both nutrition and cosmetic products.
How to Store and Consume Flaxseed Oil
How to Properly Store Flaxseed Oil?
Flaxseed oil requires careful storage because the polyunsaturated fatty acids in its composition oxidize easily when exposed to air, heat, and sunlight. During oxidation, not only do beneficial compounds break down, but undesirable substances can also form.
Key Storage Rules:
- Cool place. Store the oil in the refrigerator at a temperature of +4…+10°C.
- Dark packaging. High-quality flaxseed oil is sold in opaque dark bottles to protect it from light exposure.
- Tightly sealed container. Contact with air accelerates oxidation, so it is important to close the bottle immediately after use.
Shelf Life:
- Unopened bottle – up to two years.
- After opening – no more than one month.
If the oil develops a bitter taste or an unpleasant odor, this is a sign of oxidation. Consuming rancid oil is not recommended, as it may contain harmful compounds.
How to Choose Flaxseed Oil?
When selecting flaxseed oil, it is important to pay attention to the type of processing, packaging, and storage conditions. These factors directly affect the oil’s composition and beneficial properties.
What to Look for When Buying?
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Packaging
- The oil should be sold in a dark, opaque bottle to protect it from light exposure.
- Glass packaging is preferable to plastic, as it does not interact with the oil.
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Storage Conditions in the Store
- High-quality flaxseed oil should be stored in the refrigerator, even in the store.
- If the oil is kept at room temperature, it may lose some of its beneficial properties.
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Type of Oil
- Unrefined cold-pressed oil is the most beneficial option.
- Refined oil undergoes additional processing, reducing its nutritional value.
Why Choose Unrefined Cold-Pressed Flaxseed Oil?
Cold Pressing
Cold pressing involves extracting oil from flaxseeds without preheating. This method produces high-quality oil, preserving the maximum amount of beneficial nutrients. The yield is about 30% of the total seed mass, and the oil requires no further processing.
Hot Pressing
In hot pressing, the seeds are preheated before extraction. While this method increases the oil yield, it:
- Destroys a significant portion of the beneficial nutrients.
- May lead to the formation of undesirable compounds.
Refined Oil and Trans Fats
Refined flaxseed oil is produced using two methods:
- Pressing – a mechanical method, but the oil still undergoes a purification process.
- Extraction – a two-step process using solvents. During extraction:
- Some beneficial components are lost.
- The level of free fatty acids increases.
After extraction or pressing, refined flaxseed oil undergoes extensive purification, which includes:
- Settling, filtration, and centrifugation,
- Hydration and neutralization,
- Adsorptive refining,
- Deodorization and/or winterization.
During refining, up to 25% trans fats may form in the oil, which can affect fat metabolism and natural metabolic processes in the body.
Conclusion
Unrefined cold-pressed flaxseed oil and refined flaxseed oil are two completely different products. If you aim to maximize health benefits, it is best to choose cold-pressed oil, which has not undergone thermal or chemical processing.
Flaxseed Oil for Cooking
Due to its high content of unsaturated fats, flaxseed oil is not recommended for heat treatment such as frying, sautéing, or baking.
Why Shouldn’t Flaxseed Oil Be Heated?
- At just 100–110°C, unsaturated fats begin to break down, forming aldehydes and ketones – compounds that are considered undesirable in the diet.
- The higher the percentage of polyunsaturated fatty acids in the oil, the more unstable it becomes when heated. Since flaxseed oil contains about 80% unsaturated fats, it is highly sensitive to heat.
- Beneficial compounds start to degrade at even lower temperatures, meaning that heating flaxseed oil not only eliminates its health benefits but may also lead to unwanted chemical changes.
How to Use Flaxseed Oil in the Diet?
Flaxseed oil is best used in cold dishes, such as:
- salads,
- porridges,
- sauces and dressings.
For cooking at high temperatures, it is better to use heat-stable oils, such as coconut oil, olive oil, or ghee.
For more details on which oils are best for frying, read the article Which Oil Is Best for Frying?
How and in What Combinations to Consume Flaxseed Oil
Flaxseed oil is best absorbed when consumed on an empty stomach, about 15–20 minutes before a meal.
What Does It Mean to Consume on an Empty Stomach?
Taking flaxseed oil on an empty stomach does not necessarily mean consuming it only in the morning after sleep. It is important that enough time has passed since the last meal for food to leave the stomach and small intestine.
Approximate digestion times for different foods:
- 15–20 minutes – after eating fruit,
- 2–3 hours – after vegetable dishes and grains,
- 5 hours or more – after consuming meat and heavy protein foods.
What Does Flaxseed Oil Pair Well With?
Like other vegetable oils, flaxseed oil is well absorbed when combined with:
- vegetables and greens,
- grains, cereals, and legumes,
- potatoes and other root vegetables,
- acidic fruits and berries (including tomatoes),
- nuts and seeds.
Less Favorable Combinations
Vegetable oils are less efficiently absorbed when paired with:
- semi-sweet and sweet fruits and berries,
- dried fruits,
- sour cream.
What Should Flaxseed Oil Not Be Combined With?
Certain foods are not recommended to be consumed with vegetable oils, as their combination may hinder digestion or reduce nutrient absorption:
- milk and dairy products (including cheeses and fermented dairy, except sour cream),
- eggs,
- fish,
- meat,
- sugar and confectionery,
- watermelon and melon (which do not pair well with any food).
Food Combining and Nutrient Absorption
The principle of food compatibility is the foundation of a nutritional system known as food combining diet. This concept is based on the idea that different food groups require different digestive conditions, and proper combinations may promote better digestion and nutrient absorption.
By selecting the right food combinations, you can maximize the benefits of flaxseed oil and incorporate it into a well-balanced diet.