Linseed oil is a real elixir of health, which in terms of nutritional value can easily rival olive oil, and in some aspects even exceed it. Contains approximately:
- 53-55% alpha-linolenic acid (Ala, omega-3),
- 18-22% oleic acid (omega-9),
- 15% linoleic acid (omega-6).
What makes linseed oil special? Its extremely favorable omega-6 to omega-3 ratio of approximately 0.3:1. Thanks to this balance, linseed oil supports heart health, the nervous system and the body’s overall immunity, having anti-inflammatory effects and stabilizing the lipid metabolism.
Research shows that the compounds contained in flax, including lignans and ALA, they inhibit the development of atherosclerosis and lower total and LDL cholesterol levels (“bad” cholesterol). A 2020 meta-analysis conducted by a team of Canadian and British scientists showed that flax supplementation reduced 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 may lead to a reduction in body weight and waist circumference in people with a BMI over 27as indicated by research from 2009 published in American Journal of Clinical Nutrition.
Linseed oil is a proposition for anyone who wants to take care of their heart and circulatory system without having to make radical changes in their diet. Men over forty, women who care about heart health, and even people struggling with excess weight – everyone can benefit from its properties. What exactly does it offer?
In a study conducted by scientists from Harvard Medical School in 2012 on a group of women, it was shown that that higher ALA intake reduces the risk of sudden cardiac death by 40-60%. Additionally, linseed oil improves arterial elasticity and reduces inflammatory markers such as interleukin-6 (IL-6) and tumor necrosis factor (TNF-α).
A 2016 meta-analysis by scientists from the University of Kansas Medical Center confirms that Linseed oil supplementation improves the elasticity of arteries and lowers blood pressureespecially in people with hypertension. While some studies are inconclusive, most evidence points to the benefits of regular consumption.
Linseed oil also offers benefits for the skin and digestive system. A study conducted in 2011 at the Heinrich-Heine-Universität Düsseldorf showed that Consuming one tablespoon of linseed oil daily for 12 weeks improves skin hydration, reduces skin sensitivity and supports the protective barrier.. When it comes to the intestines, linseed oil relieves constipation, as confirmed by a 2014 study by scientists from the Federal University of São Paulo on hemodialysis patients. Some sources also suggest a potential antidiarrheal effect, although further research in humans is needed.
Linseed oil has a delicate, nutty flavor that goes perfectly with many dishes. However, remember to use it appropriately – must be cold pressed, stored in a dark bottle in the refrigerator and used within 6 weeksto maintain its properties. Heating linseed oil is not recommended because high temperatures lead to the oxidation of polyunsaturated fatty acids, which may result in the generation of harmful compounds.
Ways to use daily:
- salads: a spoonful of linseed oil mixed with lemon juice, honey and a bit of mustard will create a delicious dressing for salads with arugula, spinach or root vegetables;
- cottage cheese or potatoes: sprinkle linseed oil on cottage cheese with chives or boiled jacket potatoes – this is a simple way to prepare a healthy slow food meal;
- smoothie: add a teaspoon of oil to a cocktail with banana, spinach and plant milk – it will enrich the taste and add a portion of omega-3;
- sprinkling food: sprinkle it over vegetables or bread;
- dipy i pasty: enrich hummus, guacamole or avocado paste with a few drops of linseed oil to add a nutty note and nutritional value;
- skin care: a few drops on the face or hair can improve their hydration and shine.
Recommended daily dose is 1-2 tablespoons (approx. 10-20 ml). Choose oils with the “cold pressed” label and store them in appropriate conditions to enjoy their full properties.
Sources: Terazgotuje.pl, PubMed
