Flax Oil: Useful Properties, How To Take, Contraindications

Flax seeds are a rich source of fiber and omega-3 fatty acids, essential components of a daily diet.

The composition of flaxseed includes a storehouse of minerals and vitamins. 100 grams of flaxseed contains:

• almost 100% of the daily norm of manganese, copper, magnesium, phosphorus;
• half of the daily intake of selenium, zinc and iron;
• vitamins B1, B6, B9, E, A.

Flaxseed is one of the oldest crops, as it has been cultivated since the beginning of civilization. The Latin name for flaxseed means "very beneficial" because every part of the flaxseed plant is used.

Types of flaxseeds

In nature, white and brown flax seeds are found.

White flax, unlike brown, contains less fiber, but more polyphenols - substances that protect the body from the harmful effects of pathogens and excessive exposure to ultraviolet rays. Rich in omega-3 fatty acids, minerals and vitamins, it has a more delicate nutty taste, but is only sold whole and is not as common as brown, as it is more whimsical to growing conditions.

Brown flax, on the contrary, contains more coarse fibers - fiber, grows almost everywhere, has a similarly rich set of trace elements, is sold and used in different forms: whole seeds, flour, butter, and also has a richer taste with a slight bitterness. For better absorption, the seeds should be crushed, or should be well chewed, as this increases the bioavailability of nutrients.

Linseed oil: composition

Flax oil contains B vitamins, vitamins E and A, alpha-linolenic acid (ALA).

Eicosapentaenoic acid is essential for physical and mental health. Docosahexaenoic acid is especially important for the proper functioning of the brain, blood vessels, and immune system.

Flaxseed oil is rich in ALA but free of EPA and DHA. The body can absorb alpha-linolenic acid and convert it to other omega-3s through the action of certain enzymes.

This conversion depends on adequate levels of nutrients such as vitamins B6 and B7, copper, calcium, magnesium, zinc and iron.

One teaspoon of flaxseed oil contains about ¼-⅕ of your daily requirement for omega-3s.

In addition, the composition of flax oil includes such trace elements as manganese, copper, magnesium, phosphorus, selenium, zinc, and iron.

Not everyone likes to drink flaxseed oil: it has a slightly bitter taste, and the oil itself can be difficult to swallow. In this case, oil in capsule form is a good alternative. As a rule, well-purified unrefined flax oil is used to prepare the capsule, in which all the benefits of linseed oil are preserved.

As a rule, the use of linseed oil does not cause a negative reaction, but individual intolerance to the components of the capsule is possible.

How flax oil is made

Flaxseed oil is made only from brown flaxseeds by hot or cold pressing or extraction.

Hot pressing uses a press extruder that simultaneously grinds and heats the seeds, constantly squeezing them. Thus, the mass is divided into cake and oil.

For extraction, flaxseeds are first crushed, then, using a special solvent, oil is extracted from the seeds, and then the oil is driven through a distiller to remove the solvent.

The best linseed oil is obtained by cold pressing.

In the next step, flax oil is purified from impurities. Depending on the method of purification, the oil is divided into:

1. Raw if only filtering is applied.

2. Unrefined when there is mechanical purification in the form of sedimentation, filtration, centrifugation, hot water treatment and neutralization.

3. Refined, if the oil goes through all the stages of mechanical purification, followed by chemical treatment with adsorbents to absorb coloring matter.

The more stages linseed oil goes through in the production process, the more useful substances are lost.

The benefits and harms of flaxseed oil for the body

The composition of flaxseed and its positive effects on all body systems have been actively studied for a long period.

Cardiovascular diseases are the most significant cause of death worldwide. One of the significant risk factors is an increase in the level of total cholesterol and a violation of the ratio of its fractions.

Flax seed oil, as a rich source of omega-3 polyunsaturated fatty acids, improves the lipid profile and has a beneficial effect on the cardiovascular system.

Studies show that consuming 1 teaspoon of flaxseed oil per day, following the recommendations for a balanced diet for 12 weeks, leads to a significant decrease in total cholesterol and an improvement in the ratio between individual fractions of cholesterol compared with taking a placebo.

The oil also normalizes blood pressure, improves the flexibility of the vascular walls.

The protective role of omega-3 in chronic diseases such as obesity, rheumatoid arthritis, non-alcoholic fatty liver disease, type 2 diabetes, and some mental disorders has been proven.

Flaxseed oil contains B vitamins, vitamins A and E.

B vitamins are necessary for the development and functioning of the nervous system, they help reduce inflammation, strengthen immunity, and participate in the processes of physiological growth and cell division.

Vitamin E is a building component of the cell membrane, reduces the risk of thrombosis, strengthens the vascular wall, and accelerates regeneration processes.

Vitamin A supports the normal functioning of the visual system, immune and reproductive functions, and is important for the production of red blood cells.

Manganese is necessary for the functioning of the nervous system, ensures the functioning of the thyroid gland and muscle tissue.

Copper provides blood clotting, is involved in protecting cells from damage, in the conduction of a nerve impulse.

Selenium is an essential component in the production of thyroid hormones and protects cells from damage.

Zinc regulates the balance between division and natural destruction of cells, promotes the restoration and healing of tissues, an important component of the immune system.

Iron is part of hemoglobin, is necessary for the transport of oxygen throughout the body, and is involved in the functioning of the immune system.

Regular intake of oil relieves constipation and promotes the normalization of the digestive tract, acting as a "lubricant" for the colon and acts as a natural laxative.

The oil also helps with irritable bowel syndrome and other forms of diarrhea by reducing inflammation and normalizing bowel function.

Flax seed oil contains linoorbitides - compounds that prevent the development of cancer. Another active component of flaxseed is lignans. They have antiestrogenic activity and are structurally similar to estrogen, so they can potentially bind to cell receptors, reducing abnormal cell growth. Some studies have shown that consumption of omega-3 fatty acids is associated with a reduced risk of breast and prostate cancer.

In Ayurvedic and traditional Chinese medicine, flaxseed oil is believed to increase mental and physical stamina, control the aging process and combat fatigue.

Ayurvedic practitioners use flaxseed oil to balance the pH of the skin and increase its strength and elasticity. It is also known that the oil helps to improve the condition of dry skin, give it a radiant appearance, retain moisture, and heal wounds.

In traditional Chinese medicine, flaxseed oil is also used to restore moisture to the body and to counteract dryness that occurs in cold weather. Flaxseed and flaxseed tea are used to improve kidney and liver function.

Flaxseed oil is generally well tolerated by adults, but allergic reactions to flaxseed oil can sometimes occur.

Ingestion of the oil in large doses of more than 30 ml per day can cause loose stools and diarrhea.

Also, the use of flaxseed oil is incompatible with certain drugs:

• drugs that thin the blood and prevent thrombosis - omega-3 fatty acids enhance their effect;
• drugs that lower blood glucose levels - it is possible to increase blood glucose levels when using flaxseed oil capsules.

You should not take flaxseed oil at the same time as fish oil and omega-3 supplements, as you may exceed the maximum allowable level of omega-3 fatty acids.

Taking flaxseed oil on an ongoing basis is prohibited:

1. Pregnant women, as it may increase the risk of premature birth and bleeding.

2. Children, since there is not enough evidence that flaxseed oil is safe to consume (a small amount of oil may be taken).

3. Nursing mothers - there is also no evidence of the safety of regular use of flaxseed oil.

4. In violation of blood clotting, since omega-3 fatty acids have a blood-thinning property.

5. Before carrying out planned surgical operations, the intake of linseed oil, as well as other products containing a large amount of omega-3, should be canceled - at least 2-3 weeks before the operation and in the initial recovery period.

How to take flaxseed oil: benefits and harms

Flaxseed oil is recommended to be consumed fresh, adding to salads, warm vegetables and side dishes, sauces, cooled vegetable soup and smoothies.

Drinking flaxseed oil on an empty stomach is not recommended. Oil, like any fatty product, has a pronounced choleretic effect. Taking oil on an empty stomach causes the gallbladder and pancreas to produce digestive enzymes and juices very quickly, aimed at assimilation of the product. They may not be enough to adequately absorb the oil.

In addition, in the presence of gallstone disease, pancreatic pathology, taking linseed oil in this form can provoke a complication of diseases.

The use of linseed oil in baking, when baking, stewing food, for frying is not recommended. When exposed to high temperatures, the beneficial properties of linseed oil disappear and harmful chemicals begin to form.

It is possible to use refined flax oil for these purposes, but most of the useful components of the oil are removed at the stage of its production, and for purification it is treated with chemicals. In general, such oil should be excluded from your daily diet.

The benefits of flaxseed oil are not limited to culinary use. Apply topically to dry skin on the face, hands, and feet, or add to your favorite skin cream, this will hydrate the skin and improve its appearance and condition. It also helps hair shine and look healthier and stronger when used regularly as a hair mask.

Selection and storage of linseed oil

The best choice is raw pressed unrefined oil. Initially, it should be packed in a dark glass bottle. The oil should be golden yellow in color. Sometimes flaxseed oil contains particles of ground flaxseed, which looks like a suspension or small particles - this is normal.

Fresh flaxseed oil has a mild nutty aroma reminiscent of sunflower or sesame seeds, the taste is fresh, and a slight bitterness is possible.

Flaxseed oil should be stored in a dark glass bottle, preferably with a narrow neck and a tight-fitting lid, away from sources of heat and light. To preserve the maximum benefits of flaxseed oil, it is important to limit its interaction with oxygen, sunlight and elevated air temperature. On the table, in a glass cabinet, near the stove, even in the refrigerator, but in a transparent bottle, linseed oil oxidizes very quickly and loses its useful characteristics. The optimum temperature for storing linseed oil is 20-22 degrees.

Plastic, tin, ceramic containers are not suitable for storing flax oil.

Quality linseed oil has a short shelf life. Useful properties of flaxseed oil last about 4-8 weeks after opening, so you should not buy a large bottle, even if the oil will be stored in the refrigerator.

Flax Seeds vs Chia Seeds: Which is Better?

Chia seeds, as well as flax seeds, have been known since ancient times. Their main place of growth is Mexico and South America. Finding chia seeds for sale is not difficult: they are currently on the shelves not only of specialized stores, but also of large hypermarkets.

The cost is about 150-250 rubles per 100 grams.

The shelf life of chia seeds is from 12 to 18 months, subject to the necessary conditions: hermetically sealed package, dark and dry place away from sunlight and heat.

Flax seeds are grown in many countries, including Russia, Ukraine, USA, Transcaucasia, India, China.

Both types of seeds contain a storehouse of minerals, vitamins, omega-3 fatty acids, fiber. Adding seeds to the diet on a regular basis supports the functioning of the digestive, immune, cardiovascular systems, normalizes blood cholesterol levels, and gives healthy and radiant skin and hair.

100 grams of seeds contains:

Both types of seeds have a similar composition, but differ in the amount of some minerals. Chia seeds contain more calcium, selenium, vitamin B3, fiber, have a greater positive effect on the skeletal system, and ensure the transmission of nerve impulses throughout the body.

Flax seeds contain more vitamin B1, copper, protein, less carbohydrates, and they also contain a large amount of lignans, which have a preventive effect on the development of cancerous tumors.

A good solution would be to diversify the diet with both flax seeds and chia seeds. They can be sprinkled on a salad, added to a ready-made side dish, or you can cook a separate dish based on seeds. When mixed with a liquid, the seeds absorb it well, swell with the formation of a gel-like consistency. In this form, they can replace the egg in baking.

It is important to chew or grind flax seeds thoroughly, preferably immediately before use, since when the seed coat is destroyed, useful substances are gradually lost.

Recipes using flax seeds

Ingredients:

• 300 g pumpkin;
• 100 ml of vegetable milk (preferably almond);
• 1 teaspoon flaxseeds;
• 1-2 teaspoons honey (optional)

Cooking:

Cut the pumpkin into small pieces, bake in the oven at a temperature of 180 degrees for 20-30 minutes (until soft). Leave a few pieces of pumpkin for decoration, and beat the rest in a blender bowl along with the rest of the ingredients until smooth. Serve the smoothie in a tall glass, garnished with pumpkin slices.

Ingredients:

• ½ cup fresh or frozen berries (such as strawberries or raspberries)
• 1 small apple;
• 1 tablespoon of flax seeds;
• 50 grams of spinach;
• 1 glass of water.

Cooking:

Cut the apple into small pieces, put in a blender bowl. Add the rest of the ingredients and beat until smooth.

Ingredients for 2 servings:

• 2 sweet potato tubers;
• 1 medium carrot;
• leek - 1 piece;
• 2 cloves of garlic;
• 1 teaspoon fresh ginger;
• 2 teaspoons of flax seeds;
• 2 teaspoons unrefined flaxseed oil.

Cooking:

Cut the onion into rings and sauté in a frying pan. Cut the sweet potato and carrot into small cubes and add to the onion, simmer in a small amount of water until soft. Then put the vegetables in a blender bowl, add grated ginger, finely chopped garlic and grind until puree. Divide the soup into bowls, add 1 teaspoon of linseed oil and sprinkle with flax seeds.

Ingredients:

• 1 banana;
• 2 tablespoons of flax seeds;
• ½ cup of water;
• fresh or frozen berries as desired;
• cinnamon and other spices, nuts optional.

Cooking:

Rinse the flaxseeds and pour in water so that they are covered with water by about 0.5 cm. Leave on for 20-30 minutes or overnight. In the morning, transfer the seeds to a blender bowl, add a banana, berries, your favorite spices there, and pour water. Whisk the ingredients together until smooth, then place in a bowl and garnish with nuts if desired.

In order for all the useful components contained in flaxseeds to be absorbed, it is necessary to grind them. All dishes using flax seeds, especially whole ones, must be chewed well.

Ingredients:

• 200 ml vegetable milk or yogurt;
• 2 tablespoons of chia seeds;
• 120 grams of berries or berry puree.

Cooking:

Pour chia seeds with milk or yogurt, mix thoroughly and refrigerate overnight. Before serving, grind the berries to a puree-like consistency and lay them in layers with the finished pudding, or mix everything.

Summary

Flaxseed oil is the richest source of nutrients. Regular consumption of flaxseed oil allows you to saturate the body with minerals, vitamins, essential omega-3 fatty acids. The oil normalizes blood pressure, reduces the risk of cancer, reduces inflammation, moisturizes and nourishes the skin.

Useful properties of flaxseed oil are fully preserved if production technologies and proper storage are observed.