Nutritional properties of Flaxseed Oil
Energy :
884.00 Kcal / 100g
Category : Oils and Fats
Group : Vegetable Oils & Fats
Composition And Nutritional Value :Flaxseed oil is derived from the seeds of the flax plant and is an excellent source of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). It also contains omega-6 fatty acids and small amounts of monounsaturated fats. Flaxseed oil is rich in lignans, plant compounds with antioxidant properties that may support heart health and hormone balance. Additionally, flaxseed oil provides vitamin E, which helps protect cells from oxidative stress. It has a delicate nutritional profile, particularly beneficial for those looking to increase their omega-3 intake, especially for those on plant-based diets.
Health Benefits : Flaxseed oil offers numerous health benefits, with its high omega-3 content being the most notable. Omega-3 fatty acids have been linked to reduced inflammation, improved heart health, and better brain function. Flaxseed oil may help lower blood pressure and cholesterol levels, further supporting cardiovascular health. Its lignans, which have antioxidant properties, may help reduce the risk of certain cancers and promote hormone balance. Additionally, flaxseed oil is beneficial for skin health, helping to improve hydration and elasticity, and may reduce symptoms of inflammatory skin conditions such as eczema and acne.
Culinary Uses : Flaxseed oil is typically used in cold applications, as its low smoke point makes it unsuitable for high-heat cooking. It is ideal for use in salad dressings, smoothies, or as a topping for yogurt, oatmeal, or roasted vegetables. Flaxseed oil can also be added to baked goods, though it should not be exposed to high temperatures during cooking or baking. Since it has a mild, nutty flavor, it can be used to enhance the taste of a variety of dishes without overpowering them. It is important to note that flaxseed oil should not be heated for frying or sautéing, as excessive heat can degrade its beneficial compounds.
Types : Flaxseed oil comes in two main types: cold-pressed and refined. Cold-pressed flaxseed oil is the most nutrient-dense, as it is extracted without heat, preserving the oil’s omega-3 fatty acids, antioxidants, and other nutrients. This type is best for raw applications like salads or smoothies. Refined flaxseed oil undergoes a more intensive processing method to remove impurities and neutralize the flavor, which results in a lighter taste but also a reduction in its nutritional benefits. Refined flaxseed oil is less likely to spoil quickly but should still be used in moderation to retain the health benefits.
Shopping And Storage Tips : When purchasing flaxseed oil, choose cold-pressed, unrefined varieties for the best nutritional content. The oil should be stored in a dark glass bottle to protect it from light, which can cause it to spoil. Flaxseed oil is sensitive to heat and oxygen, so it should be kept in a cool, dark place, preferably in the refrigerator to extend its shelf life. It is best to consume flaxseed oil within 6 months of opening, as it can quickly become rancid due to its high content of polyunsaturated fats. Always check for any off smells before use to ensure its freshness.
