Flaxseed oil is rich in omega-3 and omega-6 essential fatty acids, which are healthy fats with anti-inflammatory and antioxidant properties. This oil can therefore help to reduce cholesterol and triglyceride levels and prevent diseases such as heart attacks, strokes and atherosclerosis.
Flaxseed oil also contains lignans, a bioactive compound with properties that act similarly to estrogen hormones. As a result, it can be consumed to help relieve symptoms of menopause and PMS.
This type of oil is made by cold-pressing flaxseeds, and can be sold in grocery stores, pharmacies or natural health stores in its liquid for or in capsules. Its liquid form can be added to yogurts, smoothies and salads, or used to prepare sauces.
Health benefits
Flaxseed oil can provide many health benefits such as:
1. Preventing cardiovascular diseases
Flaxseed oil is rich in omega 3 and omega 6, which are healthy fats with anti-inflammatory and anticoagulant action. It can help to promote arterial health and prevent the formation of clots and other health conditions like a heart attack, high blood pressure, atherosclerosis or a stroke.
2. Maintaining skin health
The healthy fats that are naturally in flaxseed oil can also help to maintain the skin's natural protective barrier, which can prevent water losses and keep the skin hydrated, elastic and soft.
3. Relieving PMS and menopause symptoms
Flaxseed oil contains lignans, a bioactive compound with properties that act similarly to estrogen hormones. Therefore, it can be consumed to help regulate female hormone levels, and manage symptoms of menopause and PMS, like hot flashes and mood swings.
Also recommended: 37 Foods High in Estrogen (& Health Benefits) tuasaude.com/en/foods-high-in-estrogen4. Lowering cholesterol and triglycerides
Flaxseed oil contains stigmasterol, beta-sitosterol and campesterol, which are bioactive compounds with antioxidant action. It can prevent the oxidation of fat cells and reduce the levels of LDL cholesterol and triglycerides.
Flaxseed oil also promotes optimal levels of HDL cholesterol, which is a type of fat that promotes cardiovascular health and prevents the onset of diseases such as a heart attack, atherosclerosis and stroke.
5. Treating dry eyes
Flaxseed oil can help to treat dry eyes because it contains alpha-linolenic acid (ALA), a bioactive compound that reduces inflammation and acts on the lacrimal glands to stimulate the production of tears.
6. Preventing the onset of cancer
The lignans present in flaxseed oil can help to fight free radicals, helping to prevent the onset of some types of cancer, such as prostate cancer and breast cancer.
However, more studies are still needed to confirm the action of flaxseed oil in preventing cancer.
Read more about the benefits of flaxseeds and how they can be consumed.
Can flaxseed oil promote weight loss?
Flaxseed oil can help you lose weight, as fats generally take a longer time to be digested in the stomach. This can help with managing hunger throughout the day.
However, to lose weight effectively, flaxseed oil should be apart of an active lifestyle and a calorie deficit diet. It is important to highlight that flaxseed oil is also high in calories and, therefore, should be consumed in moderation if your goal is to lose weight.
Nutritional information
The following table outlines the nutritional information for 26 g of flaxseed oil, which is equivalent to about 2 tablespoons,
To obtain the benefits of flaxseed oil, it is essential to maintain a balanced and varied diet and to engage in physical activity on a regular vasis.
How to use
Flaxseed oil can be consumed daily in liquid form or in capsules. The main ways to consume flaxseed oil include:
- Liquid flaxseed oil: although there is no specific recommendation, it is generally recommended to consume 1 tablespoon of this oil per day, which can be added to yogurts, smoothies, salads or in the preparation of sauces
- Flaxseed oil in capsules: in general, it is recommended to take 1 to 2 capsules twice a day with meals. However, the amount of the supplement and the duration of use of flaxseed oil in capsules may vary depending on the quantity of ingredients in each capsule. Therefore capsules should generally be taken as prescribed by a doctor registered dietitian
Flaxseed oil should not be used to prepare hot meals, as heating this oil can damage essential fatty acids that are naturally found in it, reducing its benefits.
Side effects and contraindications
When consumed in large quantities, flaxseed oil can cause gas, cramps, and diarrhea.
Because this oil can reduce the blood's ability to clot, people who are taking anticoagulant medications or supplements should speak to a doctor before consuming flaxseed oil.
Women who are pregnant or breastfeeding should only use flaxseed oil as approved by a doctor.
