Linseed oil is obtained from seeds common flax (The most common linen), an annual cultivated plant distinguished by a slender stem, small leaves and delicate, usually blue flowers. After flowering, flax produces spherical seed capsuleswhich contain grains. When the bags dry, the flax is ready for harvesting. Later, the collected seeds go to sieves and air separators, where they are removed dust, small stem fragments, pebbles and other impuritiesbecause their presence accelerates oxidation and worsens the taste of the oil.
Then the seeds are gently dried because under the influence of moisture they develop microflora faster and at the same time it is more difficult to release oil. Only the raw material prepared in this way is delivered for the screw press, where oil is released under constant, controlled pressure. The entire process takes place without heating, and the press design minimizes friction, so the temperature does not exceed 40°C. This is a limit that must not be violated because polyunsaturated fatty acids, especially ALA, degrade under the influence of high temperatures. Cold pressing gives lower yield, but higher sensory and biological quality. The aroma of linseed oil is distinct, slightly nutty.
After pressing, the oil is separated from the pomace. The pomace is used for further use, often as a feed component, and the oil itself undergoes clarification. Sedimentation allows the heavier particles to sink to the bottom, and filtration removes the remaining suspension, resulting in a clear, golden oil without any cloudy sediment.
Linseed oil is one of the most sensitive vegetable fats, due to the high content of α-linolenic acidwhich is very easily oxidized under the influence of oxygen, light and heat. Therefore, it is poured only into dark, usually brown bottles, which slow down the degradation process. The vessels are closed tightly, often with minimal contact with air. At home linseed oil should be stored in the refrigeratorbecause low temperature stabilizes the structure of fatty acids. Once opened, it is best to use it within a few weeks.
Linseed oil and extra virgin olive oil often fall into the same category of “healthy fats”, although in fact they represent two completely different worlds. Linseed oil is a concentrate of plant omega-3 acids of an almost supplementary nature. In a 2025 study published by, among others, by the Chinese Academy of Agricultural Sciences (CAAS), it was shown that the dominant acid in linseed oil is α-linolenic acid. Its content in the entire fat profile was as high as 52,27 proc., which means that flax is one of the richest natural sources of ALA.
Extra virgin olive oil builds its value in a different way because it predominates in its composition oleic acid and the fraction of phenolic compounds – hydroxytyrosol, tyrozolu Whether oleokantalu – which are responsible for its slightly peppery aftertaste, bitterness and real anti-inflammatory and antioxidant activity. It is these phenols that determine the differences between olive oils from different varieties and regions, even when the fatty acid profile is almost identical.
The differences between linseed oil and extra virgin olive oil are more visible when we look at how each of them reacts to storage conditions and temperature. Linseed oil is a fat of an extremely brittle nature – the high ALA content makes it oxidize quickly, so it needs coolness, darkness and minimal contact with air. Therefore, you should store it in the refrigerator, in a dark bottle and use it within a few weeks. High temperature has a destructive effect on it: it loses its aroma and, above all, omega-3 acidstherefore it is not suitable for frying, stewing or even light heating.
Extra virgin olive oil operates according to a completely different logic. Its stability is due to the predominance of oleic acid and the presence of polyphenols. Thanks to this, the oil tolerates temperature much better: it can be used for frying in moderate ranges, for stewing, bakingand at the same time remains a full-fledged ingredient in cold cooking.
Linseed oil is a pure, concentrated fat fraction, without carbohydrates and without fiber. In 100 grams it provides approx 884 kcaland one tablespoon is an average 120 kcal and 13.6 g of fat. However, calories are not the most important thing here. The strength of linseed oil is determined by its fatty acid profile: 53-55%. is α-linolenic acid (ALA), a plant form of omega-3, 18-22%. oleic acid, and about 15 percent omega-6 fatty acids. One tablespoon provides over 7 g omega-3 – this is a result that no other popular vegetable oil achieves. In terms of vitamins, linseed oil is minimalist – it contains only trace amounts of vitamin E and K. Its value is built by fatty acids and their proportions.
It is ALA that lies behind its metabolic importance. European nutritional standards indicate that 2 g of ALA daily helps maintain normal cholesterol levelsand this amount is contained in a small portion of oil. A randomized trial published by the Federal University of Rio De Janeiro in 2015 showed increase in HDL fraction (good cholesterol) after 90 days of supplementation with 3 g of linseed oil daily. In turn, large population-based analyses, including the Nurses’ Health Study and a meta-analysis in The BMJ (2021), link higher ALA intake with lower cardiovascular mortality. Each additional gram of ALA per day was associated with an approximately 5 percent decrease in the risk of death.
The effects of linseed oil can also be seen at the cellular level. In vitro studies conducted by the Chinese Academy of Agricultural Sciences (CAAS) confirmed that ALA limits the excessive inflammatory response of the endothelium, while maintaining moderate doses. Reduction of oxidative stress markers was also observed in cellular models. A 2025 meta-analysis published by the Iranian University of Medical Sciences additionally showed a reduction in systolic and diastolic blood pressure when supplementing with flax products.
Linseed oil is best treated as addition to dishesnot fat for frying or stewing. Under the influence of high temperature, it loses its aroma, becomes bitter and loses omega-3 acids. Therefore, it is only used cold, after the dish is prepared. Always choose the cold-pressed version, store it in the fridge and treat it as a spice – a spoon or two can completely change the character of a dish.
The delicate nutty note goes well with salads – as a base for dressing with lemon, honey and mustard – but it also fits well in the classics of home cooking: herrings with onion, cottage cheese with chives, jacket potatoes, groats with vegetables or cold yogurt sauces. It adds smoothness and depth to sandwich spreads, hummus or guacamole. However, in cocktails and smoothies, a teaspoon of linseed oil increases satiety and rounds out the taste, without dominating the whole.
It is best to buy smaller bottles, preferably made of dark glass, because linseed oil quickly loses its value. After each use, cap it immediately and put it in the fridge. After opening, it is best to use it within approximately 6 weeks. The daily dose usually falls within 1-2 tablespoons (approx. 10-20 ml), so it is easy to divide it into two dishes: in the morning with cottage cheese or smoothie, in the evening with salad or herring.
Sources: Terazgotuje.pl, MDPI, PubMed
