The Benefits of Flaxseed Oil

The Benefits of Flaxseed Oil are its effects on cholesterol.

Flax has been cultivated for centuries for its strong fibers and its oil. I used the oil as a kid to work in my baseball glove. When it is consumed, we call it flaxseed oil. When used in resins, solvents, and gloves, we call it linseed oil.

Flaxseeds are often taken to help with constipation, and flaxseed oil is usually taken to benefit the heart and possibly to prevent cancer or aid in cancer treatment. Flaxseed oil has antioxidant components and may have anti-cancer properties, but I am not convinced it is worth consuming for these benefits alone.

The benefits of flaxseed to the heart are a different story. Flaxseed oil has antioxidant and anti-inflammatory properties. Chronic inflammation is a risk factor for coronary artery disease, and anything that reduces chronic inflammation may benefit the heart.

The main benefit is its effect on cholesterol. Despite what you’ve read about seed oils, and maybe some are not so healthy, flaxseed oil is very healthy. Let’s save the cholesterol benefits for last. Flaxseed oil contains various chemicals that benefit our health, including lignans, tocopherols, polyphenols, and phytosterols. These give flaxseed oil antioxidant, anti-inflammatory, and anti-cancer properties.

Animal studies have shown beneficial effects of flaxseed oil on several different cancers, including breast cancer. Some of these effects were due to the oil’s non-lipid components, but alpha-linolenic acid (ALA), an omega-3 fat, also plays a role. This fatty acid has anti-inflammatory properties and holds promise in degenerative diseases, though we will have to wait for long-term studies to confirm a benefit.

Flaxseed oil is one of the best oils for our cholesterol and heart. It has been said that since flaxseed oil doesn’t have eicosapentaenoic acid (EPA), it is not as healthy as fish oil, which does contain EPA. Flaxseed oil contains alpha-linolenic acid. Don’t confuse that with linoleic acid (LA). I believe LA is also good for you, but it is at the center of the seed oil warnings from some people. What makes little sense is the claim that flaxseed isn’t as good as fish oil because it doesn’t directly have EPA. Who cares? So long as ALA and everything else in flaxseed oil is beneficial, what’s the difference how it got that way?

The EPA/ALA concept is at the heart of the problem with many medical theories. You can always have a theory, but you need empirical evidence to prove it’s right. Richard Feynman said, “It doesn’t matter how beautiful your theory is, it doesn’t matter how smart you are. If it doesn’t agree with experiment, it’s wrong.”

Flaxseed oil helps the heart through several mechanisms. One of my favorite little studies shows that linolenic acid lowers small, dense LDL, the most harmful form of LDL. LDL is often called bad cholesterol, but only certain forms of LDL are harmful. I have reviewed many studies on flaxseed oil. It shows promise in preventing heart disease, diabetes, and bone loss. Since I have yet to come across significant risks, I see no reason not to incorporate it into your diet. (If you are pregnant, I would talk to your doctor before taking anything new.)

So, how do you get more flaxseed oil? Well, you can take a supplement, but I prefer not to. Most studies on supplements and vitamins show that it is better to consume them through diet. Also, it is usually much less expensive to buy flaxseed oil that is made to be eaten with food. I have tried several products and prefer this one, but several are good.

You cannot heat flaxseed above about 200 degrees F. Above that temperature, it oxidizes, making it less beneficial and not as tasty. I like to mix it in yogurt. It adds creaminess and a slight nutty taste. You can also add it to a salad dressing as you would olive oil.