Flaxseed Oil

Name: Flaxseed oil, pressed from the seeds of the flax plant (Linum usitatissimum). When the same oil is used for industrial purposes rather than food, it is generally called linseed oil — the two names refer to the same plant, distinguished mainly by intended use.

Description

Flax has been cultivated for thousands of years, historically valued more for its fibre (linen) and for linseed oil's industrial uses (as a wood finish and paint additive) than as a food oil. Flaxseed oil as an edible product had largely disappeared from the market by the mid-20th century, before renewed interest in omega-3 fats brought it back as a health-food product.

Main nutrition value

Like all pure oils, flaxseed oil is essentially 100% fat and around 884 kcal per 100g. It is exceptional for its very high alpha-linolenic acid (ALA, a plant-based omega-3) content, typically making up around 40–60% of its fat — more than almost any other common food oil — giving it an unusually favourable omega-6 to omega-3 ratio of roughly 0.3:1. This same richness in polyunsaturated fat makes it chemically unstable: flaxseed oil oxidises and turns rancid easily when exposed to heat, light or air.

How best to be consumed

Because of its instability, flaxseed oil needs different handling from most cooking oils.

1. Use only cold, in dressings, smoothies, or drizzled over finished dishes — never for cooking or frying.
2. Buy in small, dark bottles and check for a recent pressing date, since freshness matters more here than with most oils.
3. Store in the refrigerator after opening, and use within the timeframe the label recommends.
4. Discard if it smells bitter, paint-like or “off” — a sign the oil has already oxidised.

Overconsumption could cause…

Beyond the usual calorie density of oils, flaxseed oil's chemical instability is its main distinct consideration.

1. Consuming oxidised (rancid) oil, which can happen unnoticed if the oil has been heated or stored improperly — rancid fats are best avoided rather than consumed for their nutritional content.
2. Excess calorie intake if used generously, since a tablespoon carries well over 100 kcal.
3. Mild digestive upset in some people if introduced in large amounts too quickly.

GroupsPlant/Fruit OilsHigh saturated fatLow sodium

Made fromFlaxseeds / Linseeds

Related foodsAvacado OilGrapeseed OilMustard OilPalm OilRice Bran OilSesame Oil

Wikipedia — Linseed oil / Flax oil, used for fatty acid composition and stability: https://en.wikipedia.org/wiki/Flax_oil