Flaxseed oil why is it good for you

There are two main types of healthy fats you can find in plant-based foods like flaxseed: monounsaturated fats and polyunsaturated fats. According to the Harvard T. Chan School of Public Health , most people don't consume enough healthy fats. Many who choose to consume flaxseed oil capsules or pills are typically looking to incorporate more healthy fats, like omega-3 and omega-6 fatty acids , into their diet. While other plant-based oils, like mustard, peanut, canola and olive oils , are made up of primarily monounsaturated fats, flaxseed is unique — it is mainly made up of polyunsaturated fats.

Harvard Health Publishing defines these polyunsaturated fats as essential — just like many of the vitamins and minerals you need to consume on a daily basis. In comparison, olive oil is the opposite — with Other commonly consumed oils , like sesame oil, are halfway between the two.

Sesame oil has In contrast, products made from animal fat, like butter and ghee , are primarily made from saturated fats, which can be bad for your health. The Pros and Cons of 16 Kinds. Flaxseed oil's benefits are primarily from two specific types of unsaturated fats: linolenic acid and linoleic acid.

Linolenic acid, also known as alpha-linolenic acid ALA , is a type of omega-3 fatty acid. The National Institutes of Health recommends the daily consumption of 1. However, omega-3 fatty acids can be found in fruits, vegetables and other plant-based products as ALA too.

On its own, the ALA in flaxseed oil has a variety of beneficial properties. Consumption of these healthy fats can help with:. Taking flaxseed oil pills isn't going to provide a miracle cure for these health issues.

However, the ALA in flaxseed can definitely support good health. The National Institutes of Health lists flaxseed oil as one of the richest sources of this essential fatty acid. The other beneficial fat in flaxseed oil capsules is linoleic acid , the most common omega-6 fatty acid. Flaxseed oil is believed to help with constipation [ 18 , 19 ]. In a study of 50 patients, daily supplementation with 4 mL of flaxseed oil helped relieve constipation [ 20 ].

It is currently unclear which components of flaxseed might be responsible for these effects. Further human trials are needed. BDNF is a vital growth factor for neurons; the authors of this study concluded that ALA is worth studying in the context of stroke recovery [ 22 ].

In a study of 51 bipolar disorder patients, flaxseed oil supplementation helped improve their mood [ 23 ]. Daily flaxseed oil consumption helped prevent diabetes-related brain dysfunction in diabetic rats. Flaxseed oil stopped oxidative stress, thus protecting brain cells [ 24 ]. In rats, pretreatment with flaxseed oil protected against seizures. It helped reduce convulsion time [ 25 ]. Flaxseed oil supplementation significantly reduced lead and nitric oxide levels in rat brains.

This helps prevent free radical formation and stops oxidative damage [ 26 ]. Individuals with PCOS tend to have high insulin and glucose levels and may be at higher risk of diabetes. In a study of 60 women with PCOS, flaxseed oil supplementation had beneficial effects on insulin metabolism [ 27 ].

In diabetic rats, daily flaxseed oil consumption prevented diabetes-related brain dysfunction. Flaxseed oil stopped oxidative stress and improved neurotransmitter levels, thus protecting brain cells [ 24 ]. However, in a study of 90 prediabetic individuals, flaxseed powder had no effect on their glucose levels or insulin resistance. These mixed results indicate the need for further human studies on the various components of flaxseed powder vs. In a study of patients with carpal tunnel syndrome, the patients reported an improvement in their symptoms after topical flaxseed oil application.

They had reduced inflammation and pain after a month of oil application [ 29 ]. In rats, flaxseed oil injections under the skin helped reduce inflammation by preventing the widening of blood vessels. It also decreased inflammatory markers histamine , bradykinin , prostaglandin E2, and leukotriene B4 [ 30 ]. The children had improved restlessness, inattention, self-control, and impulsiveness [ 31 ].

In a study of menopausal women, flaxseed oil supplementation improved their menopause symptoms. The women reported less hot flashes and an increase in quality of life [ 32 ]. In a study of patients with carpal tunnel many in both hands , topical application of flaxseed oil significantly reduced reported symptoms and improved joint function [ 29 ]. In a study of 60 patients with diabetic foot ulcers, 2 g of flaxseed oil per day in addition to conventional antibiotics improved speed and quality of healing compared to conventional treatment alone [ 33 ].

Flaxseed greatly increased eye comfort and health [ 34 ]. No clinical evidence supports the use of flaxseed or flaxseed oil for any of the conditions listed in this section. Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. However, the studies listed below should not be interpreted as supportive of any health benefit. Diets deficient in ALA have been associated with increased bone resorption and osteoporosis in humans.

Since flaxseed is one of the best sources of dietary ALA, some researchers have suggested that flaxseed could help maintain bone health [ 35 ]. In mice that consumed a diet high in flaxseed oil, the oil appeared to help maintain bone strength. It prevented bone loss caused by drug treatment for IBD [ 36 ].

Flaxseed oil consumption also prevented osteoporosis in mice deficient in estrogen [ 37 , 38 ]. Leptin is a protein that is produced by fatty tissue in the body. Low leptin signaling results in overeating. Over time, this can lead to becoming overweight or obese [ 39 ]. Flaxseed oil works as a natural laxative and also lowers levels of inflammation, which aids weight loss.

Eating flaxseed products induced leptin production in rabbits [ 40 , 41 ]. When taken in the right doses and in the short term, flaxseed oil is usually safe for most adults. Large doses can cause diarrhea and loose stools. But ALA itself might not be the culprit. Other substances in those foods, such as the hormones and pesticides in meat, might promote tumor growth. Anyone who is concerned about the effects of flaxseed oil on their prostate should check with their healthcare provider before adding flaxseed oil to their diet.

There is limited evidence on the safety of flaxseed oil when applied topically on skin or hair. However, a small study of a topical flaxseed oil gel found it safe and effective for carpal tunnel syndrome.

Ask your healthcare provider if a flaxseed oil supplement is right for you. There are no standard dosing guidelines for flaxseed oil. The recommended dosage varies based on the manufacturer. Flaxseed oil is available as an oil used in food preparation and in gelcap supplements. Here are some ways to use it:. You may find flaxseed oil in the refrigerated section of your health food store or on store shelves. Some brands add antioxidants to make their products shelf-stable, meaning they don't need refrigeration until opened.

Look for cold-pressed oil packaged in an opaque bottle to protect it from the light. The oil should be a clear or golden-yellow color. Some oils, known as high-lignan oils, contain particles of ground flaxseed and may appear to have dirt or grit in it, which is normal. Fresh flaxseed oil has a mild, nutty aroma reminiscent of sunflower or sesame seeds and tastes crisp and mildly nutty. Oil that is cloudy, smells fishy or like fried oil, or has a bitter or burnt flavor is rancid and should not be used.

If you notice this or the product is past its expiration date, throw it out. Flaxseed oil, made from ground flax seed, is widely credited with aiding in inflammation, menopause, weight loss, gut health, heart health, and skin health.

Science offers some support for these claims, but flaxseeds are not a miracle cure for any condition. When taken in the right dose, flaxseed oil has few side effects, but there is limited research on its safety when applied topically. Flaxseed oil can be added to juice, salads, or smoothies as well as to body cream or your hair. If you're pregnant, breastfeeding, have an upcoming surgery, or have a bleeding disorder, you should consult your health care provider before trying this supplement.

Flaxseed oil is high in omega-3 fatty acids and other healthful compounds shown to have a variety of health benefits. However, most of the research on this has been on animal models, and studies on humans have been limited. Be sure to speak with your healthcare provider before using flaxseed oil to ensure that it is appropriate for you. Sign up for our Health Tip of the Day newsletter, and receive daily tips that will help you live your healthiest life.

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Toxicol Rep. Consumption of flaxseed, a rich source of lignans, is associated with reduced breast cancer risk. Cancer Causes Control. The short-term effects of olive oil and flaxseed oil for the treatment of constipation in hemodialysis patients.

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