Flaxseed oil[edit | edit code]
| What is linseed oil | |
| Flaxseed oil is one of the richest sources of the short-chain omega-3 fatty acid, alpha-linoleic acid (ALA). | |
| Effect of linseed oil | |
| ALA is converted in the body to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids, also found in fatty fish and fish oils, provide greater cardiovascular protection than their parent ALA, helping to lower triglyceride (fat) levels in the blood and reducing the risk of heart attacks and strokes. They also help maintain joint flexibility. In regular exercisers, omega-3s increase aerobic metabolism, improve oxygen delivery to cells during exercise, help prevent and treat sprains in joints, tendons and ligaments, and help reduce inflammation caused by over-exercise. However, the process of converting ALA is not always efficient - especially if large amounts of omega-6 acids (linoleic acid), found in sunflower oil and many other vegetable fats - are consumed - and therefore to obtain levels of EPA and DHA comparable to those that can be obtained from fish, it is necessary to consume a lot of ALA. Flaxseed oil is especially beneficial for vegetarians because there are very few plant sources of omega-3. The Vegetarian Society recommends an ALA intake of 1.5% of total energy intake, or approximately 4 g per day. One tablespoon of flaxseed oil contains approximately 8 g of ALA. It can be used for salad dressing, but cannot be used for cooking, as high temperature changes the chemical composition of the oil and destroys its beneficial properties. | |
| Side effects | |
| There are no side effects, with the exception of individual intolerance. |
Linseed oil
(lat. oleum lini) - fatty vegetable oil obtained from
flax seeds
.
Historical background[edit | edit code]
Egypt and Georgia (mainly Colchis) were the first countries to develop this culture. Flax has been known on the territory of Russia since the 2nd millennium BC, and in the 10th-13th centuries flax was sown everywhere. Pskov and Novgorod became the main centers for the production and marketing of flax products.
Today, significant cultivated areas are given over to flax crops in countries such as Poland, Argentina, Bulgaria, Romania, France, Germany, etc.
Flaxseed oil has been known since ancient times for its healing properties. Some are even inclined to draw an analogy with the health of the population of pre-revolutionary Russia, when all kinds of vegetable oils were in abundance.
Namely, people practically did not know what atherosclerosis and other diseases of the cardiovascular system mean, and this despite a rather meager diet. In modern Western newspapers you can quite often find the phrase “Russian oil” - and this means linseed. And the headlines that this oil helps everyone gain a second youth created a real sensation and placed flaxseed oil on a pedestal of honor and glory.
The famous nutritionist from Canada Robert Kundi believes that “Russian butter” is destined to make a real revolution in the fight to preserve human youth in the future.
Flaxseed oil contains the following fatty acids:
- alpha-linolenic acid (Omega-3) – 60%
- linoleic acid ( Omega
-6) – 20% - oleic acid (Omega-9) – 10%
- other saturated fatty acids – 10%
Omega fatty acids: why are they important?
A critically small amount of these fats in the body can lead to:
• Disease of the joints; • Loss of stability of the cardiovascular system; • Development of depression; • Hormonal imbalance; • Liver disease.
These fats are not produced by the body, so they must be taken with food. In addition to flaxseed oil, they are found in:
• Egg yolk; • Avocado; • Nuts (hazelnuts, almonds, walnuts); • Sesame seeds; • Seafood (salmon, tuna, salmon, trout); • Soybean, corn and olive oil.
Properties[edit | edit code]
Oil
obtained from
flax seeds
by cold pressing (flax seeds contain up to 48%).
It is with cold pressing
that the oil retains its healing properties and can be used for medicinal purposes. Flax seed oil can range in color from brown to golden (depending on how refined it is). In terms of biological value, flax seed oil ranks first among other edible vegetable oils and contains a lot of substances beneficial to the body: polyunsaturated acids, vitamins F, A, E, B, K, saturated fatty acids (10% of the composition), as well as proteins, tocopherols and natural antioxidants. Sesamol is a predominant antioxidant, thanks to which flaxseed oil does not oxidize and has a fairly long shelf life. It is rich in microelements - iron, zinc, magnesium, calcium and phosphorus.
Flax seed oil contains 2 times more Omega-3 than fish oil and is significantly higher than other food products. Once in the body, Omega-3 and Omega-6 are introduced into the cell structure, and subsequently have a positive effect on cellular activity and the speed of transmission of nerve impulses.
https://youtu.be/rVtGsgn7b9g
Application[edit | edit code]
The work of linseed oil is most productive when a person is at rest, i.e. during sleep. Therefore, you need to take flaxseed oil at night. The polyunsaturated fats in its composition increase the rate of fat burning, so fats do not have time to be deposited on the hips and abdomen overnight. This option is more suitable for repeated use of oil throughout the day.
If the oil is used once a day, then it is advisable to do it in the morning and on an empty stomach, 20 minutes before meals. Do not consume any hot drinks during this time for best results.
You can use flaxseed oil in the system: in the morning before meals, 1 tsp. and after dinner also 1 tsp. Over the course of a week, you can increase the daily and evening dose of the drug to a full tablespoon.
Daily consumption of oil promotes better digestion of food.
How to drink flaxseed oil[edit | edit code]
Flaxseed oil is best consumed with food and added to salads before consumption. You can soak black bread in linseed oil. It makes sense to add it to porridges and soups if the dish has already cooled, since Omega-3 is a thermo-unstable compound.
You can use folk recipes and brew herbal tea. For example, mix 10 g of flaxseeds (???), peppermint leaves, yarrow and chamomile inflorescences with rose hips (20 g), St. John's wort (20 g), calendula flowers (25 g), sandy immortelle (50 g) and corn silks (25 g). Grind the collection well and mix. Brew 2 tbsp of boiling water every day for half a liter. spoons of the resulting mixture and leave for an hour. Then strain and divide this decoction into several doses per day.
An easier way to use flaxseed oil for weight loss is to use it daily in the diet, mainly when preparing snacks and salads, or add it to ready-made dishes - soups, side dishes, cereals, even fermented milk products.
The course of taking flaxseed oil should be limited to 30-45 days, after which it is necessary to give the body a rest. A repeat course can be started after 2 months.
In addition, the oil has a mild laxative effect, which helps to properly cleanse the body of waste and toxins. Nutritional scientists have long noted the ability of flaxseed oil to break down excess fat into water and glycerin. The body does not absorb these components and removes them through the rectum.
It should be noted that it is better to consume flaxseed oil cold, without subjecting it to heat treatment - in this case it will not lose its medicinal properties and will retain all the beneficial substances and vitamins.
How to take oil with food?
You need to drink this beneficial substance in the first half of the day. Preferably in the first and third meals. Considering that a bodybuilder eats 5-6 times a day, then the last intake of the substance should be at lunch. It can be added to food, salads and gravies. It can also be added to fruit salads. It is important to remember that the substance should not undergo heat treatment before use, so you cannot cook with it, otherwise it will lose all its beneficial properties.
About daily fat intake values >>
Since the substance is aimed at increasing muscle mass and accelerating the recovery of the body during strength training, it is popular in bodybuilding. All bodybuilders take various sports supplements, because without their help they cannot achieve the desired result. For bodybuilding, this plant substance can be added to various sports supplements.
Beneficial properties of flaxseed oil[edit | edit code]
It is precisely because of the high content of Omega-3 and Omega-6
fatty acids, flax seed oil helps normalize metabolic processes in the body and has the following beneficial medicinal properties:
- Regular use of flaxseed oil in the diet helps reduce cholesterol levels and blood viscosity, increase the elasticity of blood vessels, which ultimately prevents the development of myocardial infarction, atherosclerosis, hypertension, coronary heart disease, and reduces the risk of stroke and blood clots.
- Accelerates muscle recovery after exercise in the gym.
- Adds muscle strength and energy.
- In addition, flax seed oil normalizes the functioning of the entire human digestive system: improves liver function, helps treat colitis, gastritis, eliminates constipation, heartburn, and has an antiparasitic effect.
- The immunoprotective properties of the oil are invaluable: its use as a food product prevents certain cancers (breast cancer and colorectal cancer). Also in medicine, it is recommended that flax seed oil be taken by postoperative and weakened patients during the rehabilitation period. Regular consumption of flax oil is also recommended for children for the full, healthy development of the body.
- The role of flax seed oil as a beneficial health product in the life of any woman is very important. This oil must be included in the diet of pregnant women, because... its components have a positive effect on the proper development of the brain of the unborn child and facilitate the course of pregnancy and childbirth. Daily consumption of flax seed oil normalizes hormonal levels, mitigating premenstrual syndrome and improving the well-being of women during menopause.
- Natural flaxseed oil has also found wide application in the complex treatment and prevention of diseases of the lungs and bronchi, diseases of the nervous system, kidney and bladder diseases, thyroid diseases, and in the treatment of potency disorders in men.
- Accelerates the recovery of ligaments after sprains.
- In modern cosmetology, flax oil is used in all kinds of masks for skin and hair due to its high content of vitamins and anti-aging, softening, and bactericidal properties (our website contains various cosmetic and medicinal recipes based on flax edible oil).
- Nutritionists have come to the conclusion that a person can effectively lose weight by getting rid of excess weight, provided that the consumed fats of animal origin are partially replaced with easily digestible edible flaxseed oil. Flax seed oil is also an indispensable nutritional component for vegetarians who refuse to consume fish.
- Few people know that flax is a source of calcium. That is why in recent years flax oil has been actively used to treat osteoporosis. Daily consumption of flaxseed oil can increase the calcium content in the body up to 3 times.
How it works
Let us list the beneficial properties of flaxseed products (oil and seeds) for the average person.
- Thins the blood;
- Blood glucose levels decrease;
- Normalization of blood pressure (if high or low);
- Flax seeds in bodybuilding are used in recovery from muscle and joint injuries and sprains;
- Flax fights cancer cells;
- Reduces cholesterol levels - prevents a whole list of serious diseases (heart attack, stroke, atherosclerosis);
- The likelihood of blood clots is reduced;
- Improves the condition of skin, nails and hair. Flaxseed oil is also widely used in cosmetology;
- Very useful for pregnant women (especially in the 2nd trimester).
Flaxseed oil is used in bodybuilding to gain muscle mass for faster absorption of food.
Contraindications to the use of flaxseed oil[edit | edit code]
In most annotations, nothing else is indicated in contraindications other than individual intolerance to the drug, but we advise you to consult your doctor if you have the following health problems:
- Increased acidity of gastric juice, stomach ulcer or gastritis. Flax oil causes increased secretion of gastric juice, as a result of which the condition can only worsen.
- Violation of cellular structure and fatty liver. Eating oil creates stress and can cause liver failure.
- Gallstone disease, pancreatitis.
- Increased blood clotting. Because flaxseed oil itself is considered an excellent remedy that increases the number of platelets and thereby improves blood clotting.
Consuming flaxseed oil and St. John's wort can cause the body to produce hypericin, which causes allergies to sunlight.
Recommendations[edit | edit code]
Never use oil after the expiration date. It will not retain any beneficial properties. The shelf life is most often indicated as 12 months. Avoid temperature changes. Store it either in the refrigerator or in a dark and cool place. Ideally, a cabinet located away from heat sources.
The effectiveness of taking flaxseed oil can be observed after 2-3 months.
