Flaxseed Oil - 7 Remarkable Health Benefits and Uses
Flaxseed oil is extracted from flaxseeds,
which are tiny brown seeds that come from the Linum usitatissimum plant.
Flaxseed oil can be consumed internally or used directly on the skin
and hair. This therapeutic oil has several remarkable benefits ranging
from shiny and healthy hair to a decreased risk of serious diseases like
cancer and cardiovascular issues. Find out why flaxseed oil deserves a
place in your home and learn several ways to use it.
What Is Flaxseed Oil?
Flaxseed oil is also called linseed oil or
flax oil, and it is produced by grounding up and pressing the natural
oils out of the seeds. Flaxseeds are real little miracle workers praised
for their extraordinary health benefits, so it’s not surprising that
the plant oil extracted from them has several healthy uses as well. This
nutrient-packed oil is rich in many beneficial compounds, namely:
Plant proteins
Fiber
Omega-3 fatty acids
Phenolic compounds (lignans)
Calcium
Magnesium.
In fact, just one tablespoon is more than enough to meet the daily
recommended dose of omega-3 fatty acids, as it contains 7,196 mg of
alpha-linolenic acid (ALA), a form of omega-3. As you may or may not
know, omega-3 fats are essential for heart and brain health, and these
oils are probably why flaxseed oil has a marked anti-inflammatory
effect.
A meta-analysis of multiple human studies suggested that flax oil
reduces the levels of an inflammation marker called C-reactive protein
in some participants. Reducing the level of inflammation in the body, in
turn, is crucial for anyone suffering from any chronic pain or health
issue. Read on to learn about the targeted ways flaxseed oil benefits
one’s health.
1. Improves Digestion
If you suffer from digestive upsets,
flaxseed oil may be for you. For one, flaxseed oil can remedy both
constipation and diarrhea. Taking flax oil daily can help promote
regular bowel movements and may even reduce symptoms of irritable bowel
syndrome (IBS).
Research from 2012 found an improvement in IBS symptoms, including
constipation and diarrhea, and another paper in hemodialysis patients
confirmed that taking flaxseed oil daily relieved constipation while
also acting as an antidiarrheal agent. So, if you’re suffering from IBS
or just experiencing indigestion, taking flaxseed oil may help you find
relief.
2. Benefits Heart Health
Scientists have known for a while that
omega-3 fatty acids are essential for the heart, as they lower
inflammation and blood pressure. Research investigating the
effectiveness of various plant oils on blood pressure found that taking 1
tablespoon (15 ml) of flaxseed oil is superior to safflower oil in
reducing blood pressure.
In addition, there’s evidence that suggests that flaxseed oil improves
the elasticity of arteries and lowers bad LDL cholesterol levels. Both
of these factors increase the risk of heart disease.
One issue is that not all omega-3s may be equally effective at being
absorbed by the body and transformed into fatty acids our body can use.
Alpha-linolenic acid present in flaxseed oil is absorbed by the body
exceptionally well. It was shown to boost the level of naturally
occurring omega-3s in the body, namely eicosapentaenoic acid (EPA) and
docosahexaenoic acid (DHA). Both DHA and EPA are crucial for a healthy
heart and blood vessels, and flaxseed oil is great at providing our body
with these essential compounds.
3. Promotes Hydrated and Healthy Skin
Alpha-linolenic acid (ALA) is an important
antioxidant capable of reducing skin inflammation and promoting skin
healing. Flaxseed oil is on the thicker side, so it’s especially
beneficial for people who have very dry skin and can be applied on the
skin to soften hardened skin on the knuckles, elbows, feet, and nail
cuticles. Flaxseed oil coats and protects the skin from the elements, so
it’s a good oil to apply on the hands and face when the weather is very
cold and dry.
Consuming flaxseed oil may be also beneficial for skin health. One study
in women who took flaxseed oil for 3 months reported improvements in
skin hydration, smoothness, and less irritation and sensitivity. Lastly,
there’s also some limited evidence of flaxseed oil consumption
improving atopic dermatitis, a variety of eczema that causes itchy and
red skin. Only 3 weeks of daily flaxseed oil consumption reduced
itching, redness, and swelling in mice suffering from the condition.
4. Hair Health
If your hair is looking dull, dry, or
brittle, applying a tiny bit of flaxseed oil on clean dry strands may be
able to hydrate and return the shine to your hair. In addition, the
omega-3 fatty acids and proteins present in flax oil can nourish the
hair follicles and reduce inflammation of the scalp.
You can either apply a hot flaxseed oil hair mask before washing your
hair or take flaxseed oil internally. Flaxseed oil can improve hair and
scalp health in the long run, helping you reduce problems like dandruff
and an itchy scalp.
5. Reduces the Risk of Cancer
Flaxseed oil is rich in compounds called
linoorbitides that have antioxidant and cancer-fighting properties. It
also contains lignans - plant compounds known to reduce the risk of
breast cancer. Several studies have confirmed that flaxseed oil may
fight cancer cells from breast cancer, lung cancer, and colon cancer,
but current research is limited to in-vitro and animal studies.
Nevertheless, these findings are certainly promising, even if we’re not
sure if these results translate to humans yet.
6. Improves Dry Eyes
Dry eye syndrome (DES) is an increasingly
common eye problem that makes your eyes feel tired, scratchy, and
irritated. The condition occurs when there isn’t sufficient lubrication
to the eyes, and it may even make you experience blurry vision. Those
who suffer from dry eyes may not find that eyedrops improve their
symptoms.
Luckily, taking flaxseed oil internally seems to help the tear-producing
glands in your eyes called meibomian glands increase the lubrication
potential of your tears while also reducing inflammation and swelling on
the surface of the eyes. Avoid applying flaxseed oil in or around the
eye area - only consuming the oil internally can help the meibomian
glands, and it will take a few weeks.
7. Improves Menopause Symptoms
Flaxseed Oil happy older woman
Women struggling with hot flashes and other
menopause symptoms may benefit from taking flaxseed oil too. According
to a 2015 study that included 140 women, taking the oil decreased the
participants’ hot flashes and raised their overall quality of life.
Researchers believe that this may be due to the presence of compounds
called lignans in flax oil that have a weak estrogen effect.
Interestingly, the same effect was not observed in studies of women
taking flaxseeds, which is likely due to the fact that the oil is more
concentrated in nutrients and plant compounds than whole seeds.
How to Use Flaxseed Oil
Flaxseed oil has a yellow color and a mild, nutty smell similar to
sesame seed oil. However, unlike sesame seed oil, flax oil shouldn’t be
used in baking and high-heat cooking, as it may become ineffective. Flax
oil is sold in opaque bottles to protect it from light exposure. Once
opened, a bottle of flaxseed oil must be refrigerated.
Flaxseed oil is incredibly versatile. Here are just a few ways you can
use it at home:
Add flaxseed oil to any dish, e.g. to
dress salads, prepare sauces, dips, or smoothies. Remember that just 1
tablespoon of the oil a day is more than enough for you to experience
the benefits.
Apply a few drops of flaxseed oil to the skin as a moisturizer. It
works especially well for dry skin patches and tough skin on the elbows
and knees.
Warm flaxseed oil can be applied to the scalp and hair length as a
calming, nourishing, and shine-enhancing hair mask. Simply apply it on
dry hair before a wash day and leave for an hour. Then wash your hair as
usual.
Who Shouldn’t Use Flaxseed Oil?
Before surgery or if you have a bleeding disorder: flaxseed oil can
increase the risk of bleeding in some people, which is why it’s not
recommended to take it for people with bleeding disorders and for 2
weeks before and after surgery.
People who have low blood pressure, those who take medications for heart
health and high blood pressure, blood sugar, or prescription
medications that manipulate estrogen levels should talk to their doctor
before taking flaxseed oil.
Pregnant and breastfeeding women: Flaxseed oil may be dangerous for
pregnancy and it’s not clear if it’s safe for children.