Derived from the seeds of the flax plant, linseed oil, also known as flaxseed oil or flax oil, has gained popularity for its nutritional profile and potential positive impact on well-being. In this article, we'll delve into the sources, functions, and potential side effects of linseed oil to help you learn all about linseed oil.
Sources of Linseed Oil: Linseed oil is obtained by cold pressing the ripened and dried seeds of the flax plant (Linum usitatissimum). Flax seeds have been consumed for centuries due to their rich nutritional content and the fibres of the flax plant also being used for clothing, making it an extremely versatile plant. Extracting the oil from the seeds preserves most of their nutritional properties, though it can degrade upon exposure to light and should be stored carefully away from direct light and in opaque containers. Linseed oil past its use by date should be avoided or if your oil has a strong odour to it, which usually signifies it has gone rancid. Linseed oil is widely available to purchase in most health food store, grocery stores in the health aisle and online, as it can be used for nutritional and culinary purposes.
Nutritional Highlights: Linseed oil boasts an impressive nutritional profile for such a small seed, making it a noteworthy addition to a balanced diet. Here are some of its key components and their potential health benefits:
- Omega-3 Fatty Acids: Most notably linseed oil contains of alpha-linolenic acid (ALA), a type of omega-3 fatty acid. It is sometimes suggested as a plant-based omega-3 option for those who do not wish to consume a fish oil source of omega-3 fatty acids. However only a small amount of linseed oils omega 3 content is converted into EPA and DHA, the beneficial omega-3’s found in fish oil, so it is not a like for like comparison with fish oil.
- Antioxidants: Linseed oil contains plant compounds such as lignans, which have antioxidant properties. These antioxidants help protect cells from damage caused by free radicals, contributing to overall well-being. Our intestines also convert lignan-rich foods into beneficial hormone-like compounds, phytoestrogens.
- Dietary Fiber: Flax seeds are rich in dietary fibre, which can aid in digestion and promote a feeling of fullness. It is important to note that linseed oil, the oil made from the flax seeds does not contain this rich source of fibre.
- Vitamins and Minerals: Linseed oil contains amounts of vitamins E and K, as well as phytosterols which are known as plant sterols, which assist healthy cholesterol levels.
Function in the Body: Linseed oil's nutritional components work together to provide several potential health benefits:
- Heart Health: The omega-3 fatty acids in linseed oil have been associated with lowering blood pressure, help reducing bad cholesterol levels, and supporting overall cardiovascular health.
- Brain Function: Omega-3s support the health of the brain with studies showing regular consumption of linseed oil may contribute to maintaining a healthy mind as you age.
- Inflammation Reduction: In general, researchers have found promising links between flaxseed oil and reducing inflammation in certain populations, however not all studies have shown these benefits so more research is needed.
- Skin Health: Linseed oil has long been used for skin health properties due to its omega 3, antioxidant and vitamin E content. One study observed that flaxseed oil consumption in participants led to decreases in skin sensitivity, skin roughness and scaling, while smoothness and hydration of skin increased.
Potential Side Effects: While linseed oil offers an array of potential benefits, it's important to be aware of potential side effects:
- Digestive Distress: Consuming excessive amounts of linseed oil can lead to digestive discomfort, including bloating and diarrhea, due to its high fibre content. If you are concerned about the fibre content start with small servings and gradually increase your intake.
- Interactions with Medications: Linseed oil might interact with certain medications, such as blood thinners and hormonal medications. If you're taking medications, consult your healthcare provider before adding linseed oil to your diet.
With its omega-3 fatty acids, antioxidants, and other nutritional components linseed oil offers a range of potential health benefits as part of a healthy balanced diet. Remember to enjoy linseed oil in moderation and consult a healthcare professional if you have any underlying health conditions or are taking medications.
This information does not take into account your personal situation and is general in nature. You should consider whether the information is appropriate for your needs and seek professional medical advice.
Always consult your healthcare professional before taking any supplements or if any concerns arise.
