Flax seeds are known for their many health benefits, which include providing a hearty dose of protein and fiber, reducing appetite, and aiding in weight control.
Given their stellar nutrient profile, it’s no wonder that flaxseed oil is also jam-packed with similar health benefits.
Flaxseed oil, also known as flax or linseed oil, is made from flax seeds that have been ground and pressed to release their natural oil.
This health-promoting oil has various uses, from cooking to skincare.
This article will explore some of the top benefits of flaxseed oil and a few simple ways to use it.
1. Flaxseed oil is high in omega-3 fatty acids
Much like flax seeds, flaxseed oil is loaded with heart-healthy omega-3 fatty acids.
One tablespoon (15 ml) contains an impressive 7,196 mg of omega-3 fatty acids.
Specifically, flaxseed oil contains alpha-linolenic acid (ALA), an omega-3 fatty acid that is only converted in small amounts to active forms of omega-3, like EPA and DHA.
If you aren’t getting enough DHA and EPA in your diet, most guidelines recommend at least 1,600 mg of ALA omega-3 fatty acids daily for men and 1,100 mg for women.
Just one tablespoon of flaxseed oil can meet and exceed your daily ALA needs.
Omega-3 fatty acids are essential to health and have been associated with benefits like reduced inflammation, improved heart health, and protection for the brain against aging.
If you aren’t taking fish oil or getting one to two servings of fatty fish in your diet each week, flaxseed oil may be an excellent solution to help supplement your diet with the omega-3 fatty acids you need.
Summary: Flaxseed oil is high in ALA omega-3 fatty acids, associated with numerous health benefits.
2. Flaxseed oil may help reduce cancer cell growth
Although the current research is limited to test-tube and animal studies, there is some evidence that flaxseed oil may help reduce the growth of cancer cells.
In one animal study, mice were given 0.3 ml of flaxseed oil for 40 days. It was found to prevent the spread of cancer and the growth of lung tumors.
In another small animal study, flaxseed oil was shown to block the formation of colon cancer in rats.
Furthermore, test-tube studies have produced similar findings, with several studies showing that flaxseed oil reduced the growth of breast cancer cells.
Still, while these findings are promising, more research is needed to determine how these results may translate to humans.
Summary: Some test-tube and animal studies show that flaxseed oil may reduce cancer cell growth, although additional human research is needed.
3. Flaxseed oil could benefit heart health
Several studies have found that flaxseed oil could benefit heart health.
One study in 59 people compared the effects of flaxseed oil to those of safflower oil, a type of oil high in omega-6 fatty acids.
In this study, supplementing with one tablespoon (15 ml) of flaxseed oil for 12 weeks led to significantly lower blood pressure levels than supplementing with safflower oil.
High blood pressure can harm heart health by placing extra strain on it, forcing it to work harder.
Flaxseed oil may also improve the elasticity of the arteries. Both aging and increased blood pressure are generally linked to decreases in elasticity.
These benefits are likely due to the high concentration of omega-3 fatty acids in flaxseed oil, as supplementing with it has been shown to increase the amount of omega-3s in the blood significantly.
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Moreover, numerous studies have shown that omega-3 fatty acids improve heart health, with benefits such as reduced inflammation and lower blood pressure.
Summary: Some studies have shown that flaxseed oil could improve heart health by reducing blood pressure and increasing the elasticity of the arteries.
4. Flaxseed oil may help treat constipation and diarrhea
Flaxseed oil may be effective at treating both constipation and diarrhea.
A recent animal study showed that flaxseed oil acted as a laxative to promote regularity while acting as an antidiarrheal agent.
Another study gave 50 constipated patients on hemodialysis either flaxseed oil, olive oil, or mineral oil.
After four weeks, flaxseed oil increased the frequency of bowel movements and improved stool consistency. Also, it was found to be as effective as olive oil and mineral oil.
However, research on the effects of flaxseed oil on constipation and diarrhea is currently limited to animal studies and studies on people with specific conditions.
Additional studies are needed to evaluate its effectiveness in the general population.
Summary: Some animal and human studies have shown that flaxseed oil may help treat both constipation and diarrhea, but further research is required.
5. Flaxseed oil may improve skin health
Flaxseed oil may also help enhance skin health.
One small study had 13 women supplement with flaxseed oil for 12 weeks. At the end of the study, they experienced improvements in skin smoothness and hydration, while skin sensitivity to irritation and roughness had decreased.
A recent animal study showed that flaxseed oil had similar positive results.
Mice with dermatitis were given flaxseed oil for three weeks. The oil decreased symptoms of atopic dermatitis, such as redness, swelling, and itching.
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However, no studies have examined the benefits of applying flaxseed oil to people’s skin. Nevertheless, numerous anecdotal reports show improvements in smoothness and reduced irritation after applying flaxseed oil.
Summary: Animal and human studies show that supplementing with flaxseed oil could help improve skin smoothness and hydration while treating certain skin conditions like dermatitis.
6. Flaxseed oil may reduce inflammation
Thanks to its omega-3 fatty acid content, some research shows that flaxseed oil may help reduce inflammation in certain populations.
However, one analysis of 20 studies showed that flaxseed oil did not affect inflammation in the general population.
Nevertheless, it significantly reduced C-reactive protein levels, a marker used to measure inflammation, in obese people.
An animal study also found that flaxseed oil has potent anti-inflammatory properties.
Some studies indicate that flaxseed oil’s anti-inflammatory effects are equivalent to those of olive oil.
For example, one study in 37 people showed that flaxseed oil supplements didn’t affect inflammatory markers in healthy, normal-weight adults compared to olive oil.
While it seems that flaxseed oil may affect people differently, more research is needed to determine its effects on inflammation in the general population.
Summary: Some studies have shown that flaxseed oil may have anti-inflammatory properties. However, additional research is needed.
How to use flaxseed oil
One of the best things about flaxseed oil is its versatility. For starters, it can easily be swapped for other types of oil in salad dressings, dips, and sauces.
You can add one serving (one tablespoon or 15 ml) into smoothies or shakes to add some flaxseed oil into your diet with minimal effort.
Remember that flaxseed oil should not be used for cooking, as it does not have a high smoke point and can form harmful compounds when exposed to high heat.
In addition to being used in food, flaxseed oil can be applied to the skin to enhance skin health and increase skin moisture.
Alternatively, some people use flaxseed oil as a hair mask to promote growth and shine.
Summary: Flaxseed oil can be used in place of other types of oil, added to smoothies and shakes, or applied directly to the skin and hair.
Flaxseed oil is high in omega-3 fatty acids and has been shown to have several health benefits, such as reduced blood pressure and improved regularity.
What’s more, flaxseed oil can be used in various ways. It can be used as a replacement for other oils, added to foods, or applied to your skin and hair.
Including just one or two servings of flaxseed oil in your daily routine is easy and could have numerous benefits for your overall health.