Flax Seed Oil
Flax seeds come in both brown and yellow (also known as golden) varieties. Both types have nutritional value, and similar amounts of short-chain omega-3 fatty acids. Flax seeds may be ground and consumed. Flax seed oil (also known as linseed oil) may also be extracted by pressing.
Amongst the omega-3 fatty acids contained in flaxseed oil is the alpha-linolenic acid, which has been suggested as beneficial toward preventing both heart disease and arrhythmia, and reducing inflammation (which leads to atherosclerosis). This acid is also required for normal infant development. Although alpha-linolenic acid content in flax seed has been produced up to at least 70%, typical flax seed oil will contain anywhere from 52% up to 63% of this acid.
Flax seeds contain lignans, which are a class of phytoestrogens believed to have benefits in antioxidant and cancer-preventing characteristics. The flax seed oil which is extracted, however, no longer contains the lignans. Some placebo studies have contrarily suggested that consuming flax seed oil does not reduce the risk of heart disease, stroke, or cancer any more than does the placebo.
Flax seed oil typically contains the following distribution of fatty acids: 47.4% linolenic acid, 24.1% linoleic acid, 19.0% oleic acid, 6.0% palmitic acid, 2.5% stearic acid, 0.5% arachidic acid, and 0.5% of miscellaneous other acids. Also, per tablespoon (14g), there are the following contents: 124 calories, 14g total fat, 8g omega-3, 3g omega-9 and 2g omega-6. Flax seed oil does not contain any significant amount of protein, carbohydrates (including sugar), or fiber.
Flax seed oil is easily oxidized. Both the oil and the ground flax seed may become rancid very quickly if not refrigerated, and only have a shelf life of a few weeks even in properly refrigerated conditions. Such spoiled oils may be carcinogenic, and assist the formation of free radicals.
Flax seed, not extracted into oil form, has the following nutritional values per 100g (according to the USDA): 530 calories, 28.88g carbohydrates (1.55g sugar and 27.3g dietary fiber), 1.644mg thiamin (vitamin B1), 0.161mg riboflavin (vitamin B2), 3.08mg niacin (vitamin B3), 0.985mg pantothenic acid (vitamin B5), 0.473mg vitamin B6, 0mcg folate (vitamin B9), 0.6mg vitamin C, 255mg calcium, 5.73mg iron, 392mg magnesium, 642mg phosphorus, 813mg potassium, and 4.34mg zinc.
Excessive consumption of flax seed may cause diarrhea.
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