If you're looking for a healthy oil to add to your diet, you may have heard about flax oil. With 120 calories in just one tablespoon (15 ml), it's a convenient way to get your daily dose of essential fatty acids. But what exactly is flax oil, and what are its benefits? In this article, we'll explore everything you need to know about this superfood oil.

Flax oil, also known as linseed oil, is made from the seeds of the flax plant. It's rich in omega-3 fatty acids, which are essential for brain function, heart health, and overall wellbeing. Flax oil is also high in lignans, a type of phytoestrogen that may have anti-cancer properties.

In addition, flax oil is a good source of vitamin E, which acts as an antioxidant in the body. It's also low in saturated fat and high in polyunsaturated and monounsaturated fats, making it a heart-healthy choice.

Flax oil calorie count per tbsp

One tablespoon (15 ml) of flax oil contains about 120 calories. While this may seem high, keep in mind that flax oil is a healthy fat that can help keep you full and satisfied. If you're watching your calorie intake, you can still enjoy flax oil in moderation as part of a balanced diet.

Flax oil ingredients

Flax oil is made from cold-pressed flax seeds. It's important to choose organic, unrefined flax oil to ensure that it's free from contaminants and retains its nutritional value. Some flax oils may also contain natural antioxidants like rosemary extract to help preserve freshness.

How Flax oil is made

Flax oil is made by cold-pressing flax seeds to extract the oil. This process helps to retain the oil's nutritional value and prevent it from becoming rancid. Once the oil is extracted, it's usually bottled in dark glass containers to protect it from sunlight and oxidation.

Nutritional benefits of flax oil

Flax oil is packed with nutritional benefits. It's a great source of omega-3 fatty acids, which have been shown to reduce inflammation, lower blood pressure, and improve brain function. In addition, flax oil is high in lignans, which may help prevent breast cancer, and vitamin E, which acts as an antioxidant in the body.

Flax oil and Omega-3 fatty acids

One of the main reasons people take flax oil is for its omega-3 fatty acid content. Omega-3s are essential fatty acids that our bodies need but can't produce on their own. Research has shown that omega-3s can reduce inflammation, lower blood pressure, and improve brain function. Flax oil is a convenient way to add omega-3s to your diet if you don't eat fatty fish or other omega-3-rich foods.

How to add Flax oil to your diet

There are several ways to incorporate flax oil into your diet. You can drizzle it over salads, steamed vegetables, or cooked grains like rice or quinoa. It also works well in smoothies or mixed into yogurt or oatmeal. Keep in mind that flax oil should not be heated, as it can easily become rancid and produce harmful free radicals. It's best to use it in cold or room-temperature dishes only.

Flax oil storage tips

To keep your flax oil fresh and prevent it from going rancid, store it in a cool, dark place, like a pantry or cupboard. Make sure to use it within its expiration date, which can be found on the bottle. Once opened, flax oil should be kept in the refrigerator to extend its shelf life.

Different types of Flax oil

There are several types of flax oil available, each with its own unique nutritional profile. Virgin flax oil is made from the first pressing of the flax seeds and has a mild, nutty flavor. Organic and unrefined flax oil is the healthiest type, as it retains its natural nutrients and is free from harmful contaminants. Refined flax oil has been filtered to remove impurities and may have a lighter flavor. It's still a healthy choice, but may not be as nutrient-dense as unrefined flax oil.

Possible side effects of Flax oil consumption

While flax oil is generally safe for most people, some may experience side effects like diarrhea, bloating, or abdominal pain if they consume too much. If you're pregnant or breastfeeding, you should talk to your doctor before adding flax oil to your diet, as it may have estrogen-like effects. It's also important to note that flax oil can interact with certain medications, so check with your healthcare provider before taking it as a supplement.

Flax oil as a dietary supplement

In addition to using flax oil in your cooking or as a salad dressing, you can also take it as a dietary supplement. Flax oil capsules are available in health food stores and online, and can be a convenient way to get your daily dose of omega-3s and other essential fatty acids. However, it's important to follow the recommended dosage and talk to your healthcare provider before taking any new supplements.