Flaxseed oil, like any other oil, contains a large amount of fat. It is important to keep this in mind when planning a diet so that you do not exceed your daily calorie intake, especially if you are trying to control your weight.
Alpha-linolenic acid (ALA) is the main omega-3 fatty acid found in flaxseed oil, which is what this type of oil is about. It helps reduce the risk of cardiovascular diseases and also effectively reduces inflammation and improves brain function. Additionally, ALA helps reduce the likelihood of blood clots, heart attacks, and strokes.
Omega-3 fatty acids lower triglyceride levels and regulate cholesterol
Omega-3 fatty acids lower triglyceride levels and participate in regulating cholesterol, significantly reducing the risk of atherosclerosis and heart attacks.
Linoleic acid (LA) is an omega-6 fatty acid that makes up 15-20% of the total fatty acid content in flaxseed oil. Omega-6 fatty acids are essential for the normal functioning of cells and for maintaining the immune system. Flaxseed oil can reduce pain and swelling associated with inflammation and can improve overall health.
Oleic acid (OA) is an omega-9 fatty acid. It represents 15-20% of the total fatty acids in the oil. It helps reduce low-density lipoproteins (bad cholesterol) and maintain high-density lipoproteins (good cholesterol). Oleic acid also helps improve heart health and has antioxidant properties.
Vitamins: Vitamin E (tocopherol) is an antioxidant that protects cells from damage caused by free radicals. It helps improve skin condition, slows down the aging process, and supports wound healing. Vitamin E also supports the immune system and helps prevent heart and vascular problems.
Vitamin K is important for blood clotting and preventing excessive bleeding in case of injury. It is also essential for maintaining bone health, as it stimulates bone mineralization. A deficiency in vitamin K can lead to bone problems and an increased risk of bleeding.
Minerals: Magnesium is involved in over 300 biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood sugar regulation, and blood pressure regulation. It is important for maintaining healthy bones and teeth. A magnesium deficiency can lead to muscle cramps, fatigue, and an increased risk of cardiovascular diseases.
Potassium is an electrolyte that is essential for the normal functioning of cells, nerves, and muscles. It helps regulate the body’s water-salt balance and maintains normal blood pressure. A lack of potassium can lead to muscle weakness, arrhythmias, and other health issues.
Zinc plays a key role in the immune system, wound healing, DNA synthesis, cell division, and also supports metabolic processes. It is important for normal growth and development during pregnancy, childhood, and adolescence. A zinc deficiency can lead to slow growth, loss of appetite, and impaired immune function.
Phytonutrients: Lignans are polyphenols that can help maintain hormonal balance. They have an estrogen-like effect, which can be beneficial for women going through menopause. Lignans can also help reduce the risk of certain types of cancer, such as breast and prostate cancer.
Useful properties of flaxseed oil: Support for the digestive system
Regulates digestion: flaxseed oil improves digestion and prevents constipation, having a beneficial effect on intestinal motility.
Protects the stomach and intestinal mucosa: flaxseed oil can promote the healing of wounds and erosions, improving the condition of the stomach and intestinal mucosa. Doctors often recommend it as an adjunct to the treatment of pancreatitis, acute cholecystitis, and gastric ulcers.
Support for the nervous system and cognitive processes
Protects nerve cells: omega-3 fatty acids are important for maintaining healthy nerve cells and can improve memory and concentration.
Prevention of neurodegenerative diseases: regular consumption of flaxseed oil can reduce the risk of developing Alzheimer’s and Parkinson’s diseases due to its neuroprotective properties.
Hormonal balance
Supports women’s and men’s health: the lignans contained in flaxseed oil have estrogen-like properties that can help regulate hormonal balance in women, especially during menopause. They also help reduce the risk of developing prostate diseases in men.
Support for eye health
Improves visual acuity: omega-3 fatty acids help maintain retinal health and can reduce the risk of age-related macular degeneration.
Helps treat dry eyes: due to those omega-3 fatty acids, flaxseed oil can help reduce dry eyes and hydrate the mucosa.
Recommended consumption method
To benefit from all its properties, flaxseed oil can be consumed as follows:
- 1 tablespoon per day (approximately 10-15 ml), preferably in the morning, on an empty stomach.
- Alternatively, it can be added to salads, smoothies, cold soups, or over steamed vegetables, but should never be used for frying or cooking, as it oxidizes easily at high temperatures.
- It is recommended to take it for a minimum of 30 days, followed by a break of 2 weeks.
- It can be consumed on its own or combined with other cold-pressed oils (e.g., olive oil, pumpkin oil) in daily meals.
Attention: The oil should be stored in the refrigerator, in a dark bottle, and consumed within 6 weeks of opening.
It is not recommended in cases of anticoagulant treatments, bleeding disorders, or during pregnancy, except with a doctor’s approval.
