Linseed oil is a real health elixir, which in terms of nutritional value can boldly compete with olive oil, and even exceed it. Contains around:
- 53-55% of alpha-linolenic acid (Ala, omega-3),
- 18-22% oleic acid (omega-9),
- 15% linoleic acid (omega-6).
What distinguishes linseed oil? His extremely favorable omega-6 to omega-3 ratio, of about 0.3: 1. Thanks to this balance, linseed oil supports heart health, the nervous system and the body’s overall resistance, anti -inflammatory and stabilizing the lipid management.
Studies show that the compounds contained in Lnie, including Lignans and Ala, inhibit the development of atherosclerosis and reduce total cholesterol and LDL (“bad” cholesterol). The meta -analysis carried out in 2020 by a team of Canadian and British scientists showed that linen supplementation reduces total cholesterol by 5.4 mg/dl, LDL by 4.2 mg/dl and triglycerides by 9.4 mg/dl. What’s more, Regular consumption of about 30 g of ground flax for 12 weeks can lead to weight reduction and waist circumference in people with BMI over 27as indicated by studies from 2009 published in American Journal of Clinical Nutrition.
Linseed oil is a proposal for anyone who wants to take care of the heart and circulatory system without the need for radical changes in the diet. Men in forty, women who care about heart health, and even people struggling with overweight – everyone can use its properties. What exactly does it offer?
In a study conducted by scientists from the Harvard Medical School in 2012, women were shown on a group of women that ALA higher intake reduces the risk of sudden cardiac death by 40-60%. In addition, linseed oil improves arterial elasticity and reduces inflammation markers such as Interleukin-6 (IL-6) and cancer necrosis factor (TNF-α).
The meta -analysis of scientists from the University of Kansas Medical Center in 2016 confirms that Linseed oil supplementation improves arterial elasticity and reduces blood pressureespecially in people with hypertension. Although the results of some studies are ambiguous, most evidence indicates the benefits of regular consumption.
Linseed oil also offers benefits for the skin and digestive system. A study conducted in 2011 at Heinrich-Heine-Universität Düsseldorf showed that Daily consumption of one tablespoon of linen oil for 12 weeks improves skin hydration, reduces its sensitivity and supports the protective barrier. As for the intestines, linseed oil soothes constipation, which is confirmed by the research of scientists from the Federal University of São Paulo from 2014 on hemodialyzed patients. Some sources also suggest potential anti -diarrheal effects, although in this case further research is needed.
Linseed oil impresses with a delicate, nutty taste that goes perfectly with many dishes. However, it is necessary to remember about the appropriate use – It must be cold pressed, stored in a dark bottle in the fridge and used within 6 weeksto keep your properties. Heating linseed oil is inadvisable because the high temperature leads to the oxidation of polyunsaturated fatty acids, and this as a result can generate harmful compounds.
Ways to use daily:
- Salads: A tablespoon of linseed oil mixed with lemon juice, honey and a little mustard will create delicious dressing for salads with rocket, spinach or root vegetables;
- cottage cheese or potatoes: sprinkle with linseed oil, country cottage cheese with chives or boiled potatoes in uniforms – it’s a simple way to a healthy meal in the style of slow food;
- smoothie: Add a teaspoon of oil to a cocktail with banana, spinach and vegetable milk – it will enrich the taste and add a portion of omega -3;
- Sharping the dishes: sprinkle it with vegetables or bread;
- dipy i pasty: enrich hummus, guacamole or avocado paste with a few drops of linseed oil to add nutty notes and nutritional values;
- skin care: A few drops on the face or hair can improve their hydration and shine.
Daily portion recommended it’s 1-2 tablespoons (approx. 10-20 ml). Choose oils with a “cold pressed” label and store them in appropriate conditions to enjoy their full properties.
Sources: Teragota.pl, Pubmed
