Flaxseed Oil - Overview, History Benefits, Precaution, Dosage, FAQ
Flaxseed oil is oil extracted from flax seeds. It has a high concentration of the essential fatty acids linoleic and α-linolenic acid. It contains 50 to 60% omega-3 fatty acids in the form of alpha-linolenic acid (ALA). It is native to Central Asia. Flax is an annual plant of the genus Linum. It blooms from spring to summer with tiny blue-purple to white flowers. Flaxseed are the seeds of the flax plant, and flaxseed oil is the oil that is derived from the seeds. The stems are rich in fibre and are used as linen products. Flax fibres are softer and stronger than linen and have excellent breathability and moisture absorption. It is used in premium products since it is pleasant to the skin. The name "lingerie" originated from women's underwear composed of high-quality fibres, since it was used as a fibre to produce women's underwear. Flaxseed oil is not only edible but also a binder for oil paints and a finish for leather and wood goods. It is frequently used as an egg alternative in baked goods like cakes, and vegetarians and those with egg sensitivities appreciate it. Furthermore, flaxseeds, which are high in nutritional fibre and contain flaxseed oil, can be added to baked dishes or blended into sauces. It is an ingredient that has been attracting attention in recent years as it not only suppresses the rise in cholesterol levels, but also has effects such as preventing arteriosclerosis, improving blood flow, and improving immunity.
History Of Flaxseed Oil
With a long history dating back to 3000–2000 BC, flax was grown in ancient Egypt. Flaxseed oil is reported to have been acknowledged as a healthful component as early as ancient Greece. Hippocrates, regarded as the father of medicine in ancient Greece, claimed that consuming flax seeds eased stomach discomfort. Flaxseed oil is thought to be the oldest health food in the world. There are rumours that he promoted flax cultivation. The use of flaxseed or flaxseed oil is ancient. Ayurveda, the Indian medicine system is full of flaxseed benefits. It is ancient and has been used for thousands of years. As per ayurveda, flax seeds have Madhura, Picchaila, Balya, Grahi. Tvagdoshahrit, Vranahrit, and Vata properties provide several benefits to the body.
Component & Properties Of Flaxseed Oil
Flaxseed oil is rare, it is used to make cakes and other baked goods in place of eggs. Since flaxseed oil oxidises quickly, it needs to be consumed right away after it is opened. It is advised to utilise it without adding heat, such as when using it as a dressing or while drinking it straight, because it is also heat sensitive.
Flaxseed oil is popular for its omega-3 fatty acids. Yes, it contains the essential fatty acid ω (omega)-3 α-linolenic acid, which lowers blood pressure, promotes better blood flow, and guards against blood clots. It can be said to be an essential ingredient for humans because a deficiency causes abnormalities in the brain, nerves, skin, etc. EPA, DHA α-Linolenic acid is a component contained in phospholipids in the brain and retina. Approximately 60% of flaxseed oil is α-linolenic acid, and series linoleic acid is contained. After all, these elements need to be consumed through food because the body is unable to synthesise them.
The human body is made up of about 60 trillion cells. The membrane that divides a cell's interior from the exterior is known as the cell membrane. The cell membrane in question enables cells to sustain a steady internal environment. The function of cell membranes is to safeguard cells, which are vital to humans. Accelerated ageing results from the improper formation of cell membranes due to a deficiency of N-3 components like alpha-linolenic acid. Alpha-linolenic acid, found in flaxseed oil, contributes to the health of cell membranes. Furthermore, linoleic acid is transformed to help prevent atopic dermatitis and disorders linked to a lifestyle. It has been demonstrated to be effective in treating sexual dermatitis.
Benefits Of Flaxseed Oil
There are various benefits of flaxseed oil which the body gets. Let's check out
Improve Blood Circulation: Flaxseed oil contains α-linolenic acid, which can increase blood circulation and make blood vessels more elastic. In addition, it has been shown to inhibit platelet aggregation and is useful against blood clots, which are linked to heart and brain disorders. It is advisable for the heart patient.
Prevent Lifestyle-Related Diseases: Flaxseed oil contains α-linolenic acid, which is one of the omega-3 systems. It has the effect of bringing blood pressure and levels down. Because of these increases, flaxseed oil is predicted to have the benefit of both preventing and improving lifestyle-related disorders, including high blood pressure and arteriosclerosis, cholesterol, etc.
Improve Memory & Learning Ability: The α-linolenic acid contained in flaxseed oil is the same omega-3 oil that enters the body. It is converted into EPA and DHA. The brain and nerves are intimately linked to DHA, and deficiencies are known to result in anomalies. By promoting brain activity, facilitating information transfer, and stimulating nerve cells, it also improves memory and learning capacity. It is also great to give your children to boost their brain health in their growing stage.
Beautiful Skin-Effect: Women who use flaxseed oils saw an improvement in the condition of their skin. Alpha-linolenic acid-rich flaxseed oil is claimed to help improve the quality of skin by treating rough skin and eliminating moisture from the skin as well as reducing the appearance of fine lines and wrinkles. The antioxidant qualities of the lignans in flaxseeds fight free radicals and support a more youthful-looking skin tone. Flaxseeds' anti-inflammatory properties may help with skin disorders including dermatitis or acne. Flaxseeds, which are high in fibre, help with detoxifying and promoting healthier skin. Achieving a beautiful and refreshed complexion may be achieved naturally and holistically by adding flaxseeds to the diet or using flaxseed oil topically.
Improve Hair Quality: Omega-3 fatty acids and other nutrients from flaxseed oil provide several benefits to hair. Applying flaxseed oil regularly helps strengthen hair follicles, nourish the scalp, and increase the vitality of hair overall. Its omega-3 composition contributes to hair that is smoother and easier to manage by preventing dryness and brittleness. Furthermore, lignans included in flaxseed oil may have anti-inflammatory effects, maintaining a healthy scalp environment. Applying flaxseed oil topically or ingesting it as part of a healthy diet is a natural, all-natural way to keep hair strong and glossy.
Eliminate allergy symptoms: The presence of α-linolenic acid in flaxseed oil can reduce allergic symptoms. A high amount of linoleic acid is one of the reasons for allergies. Linoleic acid is one of the n-6 necessary fatty acids which can momentarily reduce blood triglyceride and cholesterol levels. However, overindulging can have detrimental impacts on the body as well, including exacerbating allergies and raising the chance of colon cancer. Flaxseed oil can be considered a beneficial element against allergies because α-linolenic acid operates competitively with linoleic acid.
Regulate female hormones: Consuming flaxseed oil is very beneficial for female hormones. As we know, flaxseed contains a component called lignan. Lignan, a type of polyphenol, is said to have the function of regulating female hormones (estrogen) when broken down by intestinal bacteria. In other words, when the blood concentration of estrogen is high, it has the effect of suppressing it, and when it is low, it has the effect of supporting that function. Therefore, it can be expected to moisturise the skin and hair and alleviate menopausal symptoms.
Flaxseed Oil Dosage
The appropriate dosage of flaxseed oil can vary based on individual health factors and specific health goals. As per FSSAI, the Recommended dose allowance is 10-15 ml for flaxseed oil. In simple words, you can consume 1-2 tablespoons of flaxseed oil in a day. You can use it over any dish or drink. For individuals managing specific health conditions, such as cardiovascular issues, joint pain, or skin conditions, it's advisable to consult with a healthcare professional to determine the most suitable dosage. In addition, flaxseed oil is also available in capsule form, which ranges from 1000-2000mg. It is a bit difficult to check its dose in mg of tablespoon. Hence, it is recommended to check the label for the right dose. Moreover, you can also talk with your healthcare professional about the right dose of capsules. When you start using flaxseed oil consumption, it is advised to start the dose with a small quantity and gradually increase it. Likewise, you can check your body's reaction and consult with a healthcare professional accordingly.
Flaxseed Oil Precaution
The fatty acid alpha-linolenic acid contained in flaxseed oil has the characteristic of being highly oxidised. Oxidised lipids are called lipid peroxides, and they hurt the digestive system and blood flow. Alpha-linolenic acid itself has effects such as smoothing blood flow, but when it oxidises, it turns into a substance that has the opposite effect.
To prevent the flaxseed oil oxidation, it is suitable not to heat it. In addition, when storing it, choose a place that is not exposed to sunlight, and use it as soon as possible after opening.
Does Flaxseed Oil Have A Diet Effect?
Omega-3 fatty acids, which are beneficial for maintaining health, are abundant in flaxseed oil. A lot of individuals may be curious about how flaxseed oil affects diet. Linoleic acid is also present in flaxseed oil. Linoleic acid is one of the components of omega-6 fatty acids with a reputation for reducing cholesterol. But flaxseed oil is still an "oil" despite having linoleic acid in it. To maintain a healthy body, it is most important to consume a moderate amount of food and eat a well-balanced diet.
Flaxseed Oil Diet Methods: Simply ingesting flaxseed oil won't cause you to lose weight. However, you will have a nutritionally balanced diet and such high-quality meals will complement your diet if you make it a habit to eat flaxseed oil, which is rich in omega-3 fatty acids, every day.
It is best to pay close attention to the following points when on a flaxseed oil diet.
- Establish a daily routine of consuming 1 teaspoon of flaxseed oil.
- Consume protein along with flaxseed oil to increase absorption efficiency!
- Review the amount of other oils you consume and be careful about the quality of the oils you consume.
- Perform moderate exercise
We just casually live our daily lives, and the oils we use in cooking, ingredients, sweets, etc. can increase a lot of neutral fat and cholesterol. It appears that the secret to dieting is to take flaxseed oil daily and to intentionally cut back on the quantity of other oils you take in on a casual basis.
Calories in flaxseed oil: The calorie level of flaxseed oil is still a worry, despite its supposed health benefits. The caloric content of all oils is nearly equal; flaxseed oil has 897 kcal per 100g. This value is not very high. It is the same as that of olive oil (894 kcal) and sesame oil (890 kcal). It is a bit pricey, though, given that 100g of rice only contains slightly less than 250 kcal of calories. Regardless of how healthful a dish is for you, avoid eating it in an unbalanced manner and eat a well-balanced diet.
Effective Ways To Use Flaxseed Oil
When incorporating flaxseed oil, be sure to know the tips on how to use it effectively to avoid damaging the ingredients.
Use without heating: Be sure not to heat the flaxseed oil before using it. Heating or cooking of flaxseed oil is not recommended due to the α-linolenic acid's sensitivity to heat and ease of oxidation. Oxidation of oil can result in a change in flavour and odour as well as causing discomfort. It is not suitable for cooking stir-fried or deep-fried foods, so use it as "sprinkle it on food" or "use it in dressing".
Try to consume no more than a teaspoon each day: For adults, 1.6 to 2.0 g of omega-3 (n-3) fatty acids, such as α-linolenic acid, should be consumed daily by men and women in the range of 2.0 to 2.2 g. Given that 100g of flaxseed oil has 57.0g of α-linolenic acid in it, the suggested dosage is approximately 2.8 to 3.9g (just under 1 teaspoon). It is not required to obtain the recommended quantity of omega-3 (n-3) fatty acids from flaxseed oil alone, though, as blue fish like mackerel and horse mackerel also contain these fatty acids. Generally speaking, you should incorporate it into your diet.
Spend time in the morning when it is less likely to gain weight: There's no one "effective time" to take flaxseed oil that is especially well-founded. If so, how about taking it first thing in the morning? The advantage of having a greater basal metabolism in the morning is that it prevents weight gain. Despite flaxseed oil's health benefits, it has the same number of calories as other oils, so it is best to take it in the morning if possible. If you prefer a good time to avoid gaining weight, try taking it in the morning.
Be careful not to consume too much: Although flaxseed oil is beneficial to your health, you shouldn't take excessive amounts of it. Consuming too much flaxseed oil can result in excess calories because one teaspoon has 36 kcal and a tablespoon contains 108 kcal. The more you take, the better the effect will be, and in fact, it will cause obesity. Try eating it in moderation instead of "eating it with everything.”
FAQ (Frequently Asked Questions) On Flaxseed Oil
What is the purpose of flaxseed oil?
Flaxseed oil is rich in omega-3 fatty acids, promoting heart health, reducing inflammation, and supporting skin health. Its nutritional profile makes it a valuable supplement for overall well-being.
Is taking flaxseed oil every day okay?
Yes, taking flaxseed oil daily is generally safe and beneficial, providing a source of essential fatty acids for overall health.
Is flax oil beneficial to hair health? Yes, flaxseed Oil is beneficial to hair health. Flaxseed oil nourishes the scalp with omega-3 fatty acids, promoting hair health by preventing dryness and brittleness, contributing to smoother and more manageable hair.
Is flaxseed or flaxseed oil superior?
Both have nutritional benefits, but flaxseed oil is more concentrated in omega-3 fatty acids. Whole flaxseeds offer additional fibre. The choice depends on personal preferences and dietary needs.
Is eating flaxseed every day a good idea?
Yes, incorporating flax seeds into your daily diet is a good idea. They're a rich source of fibre, omega-3 fatty acids, and other essential nutrients, contributing to overall health.
Does flaxseed promote breast development?
No scientific evidence supports the claim that flaxseeds promote breast development. Breast development is primarily influenced by hormones during puberty.
How are flaxseed seeds consumed?
Flaxseeds can be added to smoothies, yoghurt, or cereal. They can also be ground and used in baking for added nutritional benefits.
How to use flaxseed oil?
Add flaxseed oil to salads, and smoothies, or drizzle over dishes after cooking. Avoid using it for high-heat cooking to preserve its nutritional value.
How much flaxseed oil per day?
Start with 1 to 2 tablespoons or 10-15 ml per day. Individual needs may vary, and it's advisable to consult with a healthcare professional for personalised recommendations.
How to make flaxseed oil?
Making cold-pressed flaxseed oil at home involves crushing flaxseeds and extracting the oil using a cold-press method. It requires a proper oil press. Well, pure and cold-pressed oil is also available in the market, which you can use.
How to use flaxseed oil for hair growth?
Apply flaxseed oil to the scalp and hair as a nourishing treatment. Massage gently, leave it on for some time, and then wash. The omega-3s can contribute to healthier hair.
Does flaxseed oil cause hair loss?
No, flaxseed oil is not known to cause hair loss. Its omega-3 fatty acids may support hair health by preventing dryness and promoting overall vitality.
Does flaxseed oil contain vitamin D?
Flaxseed oil is not a significant source of vitamin D. Sun exposure, fortified foods, or supplements are better options for obtaining vitamin D.
How to use flaxseed oil in your diet?
Incorporate flaxseed oil into dressings, dips, or as a finishing oil for dishes. Its nutty flavour complements various foods and enhances nutritional content.
Does flaxseed oil reduce cholesterol?
The omega-3 fatty acids in flaxseed oil may contribute to reducing cholesterol levels and supporting heart health. However, results can vary among individuals.
How to make cold pressed flaxseed oil at home?
Making cold-pressed flaxseed oil at home involves using an oil press to extract oil from crushed flaxseeds, preserving its nutritional quality through the cold-pressing process.