Flaxseed oil, also known as linseed oil, is extracted from the seeds of the flax plant (Linum usitatissimum). For centuries, it has been valued as a natural remedy and nutritional supplement. Today, it is recognized globally for its rich omega-3 fatty acids and numerous health benefits.
What is Flaxseed Oil?
Flaxseed oil is a plant-based oil derived from cold-pressing flax seeds. It is different from flaxseed meal or whole seeds because it contains concentrated fats but little to no fiber. The oil is golden-yellow, slightly nutty, and often used as a dietary supplement or skin and hair treatment.
Nutritional Composition of Flaxseed Oil
A tablespoon (≈15 ml) of flaxseed oil contains:
Calories: 120
Total Fat: 13–14 g
Omega-3 (ALA): 7–8 g
Omega-6: 2 g
Vitamin E: 0.5–1 mg (antioxidant)
Lignans: Small amounts (most in whole seeds)
Key Point: The high omega-3 content makes flaxseed oil a valuable plant-based alternative to fish oil.
Health Benefits of Flaxseed Oil
1. Heart Health
Flaxseed oil helps lower LDL cholesterol, reduce inflammation in arteries, and improve overall cardiovascular health. Studies show it may lower the risk of heart attack and stroke.
2. Brain Function
Omega-3 fatty acids support brain development, memory, and cognitive function. Regular intake may help prevent age-related cognitive decline.
3. Skin Health
Applied topically or taken orally, flaxseed oil helps:
Moisturize dry skin
Reduce eczema and psoriasis symptoms
Promote a smooth, radiant complexion
4. Hair Health
Rich in essential fatty acids, flaxseed oil can:
Strengthen hair roots
Reduce dryness and hair breakage
Promote shiny, healthy hair
5. Anti-Inflammatory Properties
ALA in flaxseed oil reduces inflammation in the body, helping with arthritis, joint pain, and autoimmune conditions.
6. Digestive Health
Though low in fiber, flaxseed oil helps soothe the gut lining and may improve digestion.
7. Weight Management
Healthy fats in flaxseed oil support metabolism, curb appetite, and assist in maintaining a healthy weight.
8. Hormonal Balance
Flaxseed oil contains lignans (more in seeds) which may help regulate hormonal balance in women and support menopausal health.
How to Use Flaxseed Oil
Dietary Use
Raw Consumption: 1–2 tablespoons daily, directly or in smoothies.
Salads & Dressings: Drizzle over salads, vegetables, or dips.
Avoid High Heat: Do not use for frying; heat destroys omega-3s.
Skin & Hair Care
Skin: Massage a few drops onto dry areas or mix with moisturizer.
Hair: Apply to scalp and hair tips for hydration and shine.
Possible Side Effects
While generally safe, overuse or allergies can cause:
Loose stools or diarrhea
Nausea
Allergic reactions (rare)
Increased bleeding risk if taken with blood thinners
Avoid high doses during pregnancy
Tip: Start with small amounts and gradually increase, and always consult your doctor if you have underlying health conditions.
Storage Tips
Keep in a dark, airtight bottle
Store in refrigerator after opening
Use within 6–8 weeks for maximum potency
Flaxseed Oil vs. Flaxseed Seeds
Feature Flaxseed Oil Flaxseed Seeds
Omega-3 Content High Moderate
Fiber None High
Antioxidants Low High
Culinary Use Smoothies, dressings Baking, cereals, salads
Conclusion
Flaxseed oil is a natural superfood that promotes heart, brain, skin, and hair health. Its anti-inflammatory properties and rich omega-3 content make it an essential supplement for a healthy lifestyle. For best results, consume moderate amounts daily, store properly, and integrate into your diet and skincare routine.
