1. Flaxseed Oil Facts
2. Types of Flaxseed Oil
3. Flaxseed Oil Nutritional Value
4. Flaxseed Oil Health Benefits
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History and Origin
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Flaxseed Oil ( Nutritional value )
Nutritional Value per 13.6 g – 1 Tablespoon
Oil, flaxseed, cold pressed
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Nutrient ( Proximate’s )
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Unit
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Value
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Daily Value %
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Energy
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kcal
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120
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6%
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Protein
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g
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0.00
|
|
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Total lipid (fat)
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g
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13.60
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20.9%
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Carbohydrate, by difference
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g
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0.00
|
|
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Fiber, total dietary
|
g
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0.0
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|
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Total Sugars
|
g
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0.00
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|
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Minerals
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|||
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Calcium, Ca
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mg
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0
|
|
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Iron, Fe
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mg
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0.00
|
|
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Magnesium, Mg
|
mg
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0
|
|
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Phosphorus, P
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mg
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0
|
|
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Potassium, K
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mg
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0
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|
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Sodium, Na
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mg
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0
|
|
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Zinc, Zn
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mg
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0.01
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0.06%
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Copper, Cu
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mg
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0.000
|
|
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Manganese, Mn
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mg
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0.000
|
|
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Selenium, Se
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µg
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0.0
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|
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Vitamins
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|||
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Vitamin C, total ascorbic acid
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mg
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0.0
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|
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Thiamin (B-1)
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mg
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0.000
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|
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Riboflavin (B-2)
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mg
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0.000
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|
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Niacin (B-3)
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mg
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0.000
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|
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Pantothenic acid (B-5)
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mg
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0.000
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|
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Vitamin (B-6)
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mg
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0.000
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|
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Folate (B-9)
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µg
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0
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|
|
Vitamin (B-12)
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µg
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0.00
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|
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Vitamin A, IU
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IU
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0
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|
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Vitamin E (alpha-tocopherol)
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mg
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0.06
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0.2%
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Beta-Tocopherol,
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mg
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0.07
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Gamma-Tocopherol
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mg
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3.91
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Delta-Tocopherol
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mg
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0.22
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Vitamin D
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IU
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0
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|
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Vitamin K (phylloquinone)
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µg
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1.3
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1.6%
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Lipids
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|||
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Saturated Fatty Acids
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g
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1.221
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6.1%
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Monounsaturated Fatty Acids
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g
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2.508
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Polyunsaturated Fatty Acids
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g
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9.227
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Trans Fatty Acids
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g
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0.013
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Trans-monoenoic Fatty Acids
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g
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0.006
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Cholesterol
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mg
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0
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Reference Values are based on a 2,000 Calorie Intake, for Adults and Children 4 or More Years of Age. Your daily values may be higher or lower depending on your calorie needs.
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Percentages are roughly approximated using (RDA) Recommended Dietary Allowances for adults. Source: USDA United States Department of Agriculture
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Reference Values for Nutrition – National Institutes of Health USA
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Flaxseed Oil Nutritional Value
Flaxseed oil is a potent plant-based source of alpha-linolenic acid (ALA) omega-3 fatty acids, offering significant anti-inflammatory, cardiovascular, and skin-boosting benefits. Regular consumption, best used cold, can help lower blood pressure, reduce cholesterol, and support overall heart health.
Key Considerations:
Usage: Best used cold (e.g., in salads or smoothies) rather than for cooking, as high heat can damage its beneficial compounds.
Storage: Keep in the refrigerator in an opaque bottle, as it is sensitive to heat and light.
Nutrient Profile: While flaxseed oil is excellent for ALA (omega-3), it does not contain the fiber or lignans found in whole flaxseed.
Note: Flaxseed oil should not be used for high-heat cooking as it can turn toxic. It is best used in salad dressings, smoothies, or taken as a supplement.
- HEART HEALTH AND CHOLESTEROL
Flaxseed oil is a potent source of Alpha-linolenic acid (ALA), an essential omega-3 fatty acid that significantly boosts heart health by reducing inflammation, lowering blood pressure, and managing cholesterol. Daily consumption can notably decrease total and LDL ("bad") cholesterol, supporting cardiovascular wellness and reducing the risk of heart disease. - IMPROVES SKIN HEALTH
Flaxseed oil improves skin health by deeply hydrating, reducing inflammation, and strengthening the skin barrier, thanks to high concentrations of omega-3 fatty acids (ALA) and antioxidants like Vitamin E. Regular consumption or topical use can reduce acne, eczema, roughness, and sensitivity, while promoting a smoother, firmer, and more youthful complexion. - MAY REDUCE CANCER RISK
Flaxseed oil is a potent source of alpha-linolenic acid (ALA), an omega-3 fatty acid, and lignans, both of which have been studied for their potential to reduce the risk of certain cancers. Research indicates that flaxseed oil may help prevent cancer by reducing inflammation, inhibiting tumour growth, and promoting the death of cancer cells. - AIDS WEIGHT MANAGEMENT
Flaxseed oil supports weight management primarily through its high concentration of healthy fats (Omega-3 ALA) that promote satiety, helping to reduce overall calorie intake and appetite. Studies indicate it may improve metabolism and reduce inflammation in obese individuals, facilitating weight loss efforts.
- REDUCES INFLAMMATION
Flaxseed oil acts as a potent anti-inflammatory agent primarily due to its high concentration of alpha-linolenic acid (ALA), an omega-3 fatty acid that helps modulate inflammatory mediators like IL-6 and CRP. It is particularly effective for conditions like arthritis and inflammatory bowel disease, with studies showing significant reductions in joint pain and stiffness. - SUPPORTS BRAIN FUNCTION
Flaxseed oil acts as a potent brain-boosting supplement, primarily due to its high concentration of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid crucial for maintaining cognitive function, memory, and neuronal health. Daily consumption can improve verbal fluency, support neuroprotection, and promote healthy brain aging. - DIGESTIVE HEALTH
Flaxseed oil acts as a natural, gentle laxative that relieves constipation by lubricating the digestive system and softening stool, while its high Omega-3 content reduces gut inflammation. It promotes regularity, supports a balanced microbiome, and may help manage IBS symptoms. - BALANCES ESTROGEN LEVELS Flaxseed oil acts as a powerful, natural balancer of oestrogen levels, primarily due to its high content of lignans (a type of phytoestrogen) and anti-inflammatory omega-3 fatty acids. It helps regulate hormonal fluctuations, particularly in women, by binding to oestrogen receptors, which can either increase low oestrogen or block excess, aiding in menopause, menstrual cycle regulation, and cancer risk reduction.
References
Nutrient Database – USDA (United States Department of Agriculture)
Reference Values for Nutrition – National Institutes of Health USA
Heart health and cholesterol - Flaxseed oil is a potent source of Alpha-linolenic acid (ALA), an essential omega-3 fatty acid that significantly boosts heart health by reducing inflammation, lowering blood pressure, and managing cholesterol. Daily consumption can notably decrease total and LDL ("bad") cholesterol, supporting cardiovascular wellness and reducing the risk of heart disease.
Improves skin health - Flaxseed oil improves skin health by deeply hydrating, reducing inflammation, and strengthening the skin barrier, thanks to high concentrations of omega-3 fatty acids (ALA) and antioxidants like Vitamin E. Regular consumption or topical use can reduce acne, eczema, roughness, and sensitivity, while promoting a smoother, firmer, and more youthful complexion.
Reduces inflammation - Flaxseed oil acts as a potent anti-inflammatory agent primarily due to its high concentration of alpha-linolenic acid (ALA), an omega-3 fatty acid that helps modulate inflammatory mediators like IL-6 and CRP. It is particularly effective for conditions like arthritis and inflammatory bowel disease, with studies showing significant reductions in joint pain and stiffness.
Digestive health - Flaxseed oil acts as a natural, gentle laxative that relieves constipation by lubricating the digestive system and softening stool, while its high Omega-3 content reduces gut inflammation. It promotes regularity, supports a balanced microbiome, and may help manage IBS symptoms.
May Reduce Cancer Risk - Flaxseed oil is a potent source of alpha-linolenic acid (ALA), an omega-3 fatty acid, and lignans, both of which have been studied for their potential to reduce the risk of certain cancers. Research indicates that flaxseed oil may help prevent cancer by reducing inflammation, inhibiting tumour growth, and promoting the death of cancer cells.
Supports brain function - Flaxseed oil acts as a potent brain-boosting supplement, primarily due to its high concentration of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid crucial for maintaining cognitive function, memory, and neuronal health. Daily consumption can improve verbal fluency, support neuroprotection, and promote healthy brain aging.
Supports heart health - Flaxseed oil supports heart health primarily through its high concentration of alpha-linolenic acid (ALA), an omega-3 fatty acid that reduces cardiovascular disease risk, lowers blood pressure, and decreases harmful LDL cholesterol. It reduces arterial inflammation, helps prevent arrhythmias, and aids in reversing cardiac remodelling.
Balances Oestrogen Levels - Flaxseed oil acts as a powerful, natural balancer of oestrogen levels, primarily due to its high content of lignans (a type of phytoestrogen) and anti-inflammatory omega-3 fatty acids. It helps regulate hormonal fluctuations, particularly in women, by binding to oestrogen receptors, which can either increase low oestrogen or block excess, aiding in menopause, menstrual cycle regulation, and cancer risk reduction.
Aids Weight Management - Flaxseed oil supports weight management primarily through its high concentration of healthy fats (Omega-3 ALA) that promote satiety, helping to reduce overall calorie intake and appetite. Studies indicate it may improve metabolism and reduce inflammation in obese individuals, facilitating weight loss efforts.