Flaxseed Oil: Oxidation and Consumption Tips

Q: Flaxseed Oil: Oxidation and Consumption Tips

Hello! Fats contain two types of fatty acids： unsaturated and saturated. <br>Most plant oils have a higher content of unsaturated fatty acids, while saturated fatty acids are less common, which is why they are liquid at room temperature. <br>In contrast, animal fats are solid at

Omega-3 fatty acid intake issues..?

Is flaxseed oil prone to immediate oxidation upon exposure to air? How should I consume it? Every time I pour it into a cup, it floats on the top...
@_@; Can I also use flaxseed capsules as a supplement? Thanks.

chilah, 20~29 year old female. Ask Date: 2002/12/09

Dr. Shi Guimei reply Nutrition

Hello! Fats contain two types of fatty acids: unsaturated and saturated.
Most plant oils have a higher content of unsaturated fatty acids, while saturated fatty acids are less common, which is why they are liquid at room temperature.
In contrast, animal fats are solid at room temperature.
Oils with higher degrees of unsaturation are more unstable and susceptible to factors such as temperature, air, metals, and light, leading to rancidity.
Therefore, antioxidants (such as vitamin E) are often added to enhance the stability of fats.
Since oil is less dense than water, it naturally floats on top.
Although flaxseed oil is marketed for its high levels of omega-3 and omega-6 fatty acids, common oils available in the market, such as olive oil, canola oil, and sunflower oil, also contain significant amounts of these fatty acids and are rich in monounsaturated fatty acids, making them good choices.
However, regardless of the quality of the oil, each gram provides 9 calories, so it is advisable to consume them in moderation (about 2-3 tablespoons per day) to avoid excessive calorie intake, which can lead to chronic diseases.
Best wishes for your health from the Nutrition Department, Taoyuan Hospital, Ministry of Health and Welfare, Director Shih Kuei-Mei.

Reply Date: 2002/12/09

More Info

Flaxseed oil is indeed a rich source of omega-3 fatty acids, particularly alpha-linolenic acid (ALA), which is essential for maintaining heart health and reducing inflammation. However, it is important to understand that flaxseed oil is highly susceptible to oxidation, especially when exposed to air, light, and heat. This means that once the oil is opened and comes into contact with air, it can begin to oxidize quickly, leading to a rancid taste and a loss of nutritional value.

When it comes to storing flaxseed oil, it is crucial to keep it in a cool, dark place. Ideally, it should be stored in a refrigerator after opening to slow down the oxidation process. Additionally, purchasing flaxseed oil in dark glass bottles can help protect it from light exposure, which can also contribute to oxidation. Always check the expiration date and smell the oil before use; if it has a strong, unpleasant odor, it may have gone bad.

As for consumption, it is best to use flaxseed oil in cold dishes, such as salad dressings or drizzled over cooked vegetables, rather than heating it. Heating flaxseed oil can accelerate oxidation and diminish its health benefits. If you find that the oil floats on top of other liquids when you pour it, this is a normal characteristic due to its lower density compared to water. You can mix it well before consuming to ensure even distribution.

If you are considering flaxseed oil supplements, such as capsules, they can be a convenient alternative. These capsules often provide a controlled dosage of omega-3 fatty acids without the risk of oxidation that comes with liquid oil. However, it is essential to choose high-quality supplements from reputable brands to ensure that they contain the stated amount of omega-3s and are free from contaminants.

In summary, while flaxseed oil is a beneficial source of omega-3 fatty acids, proper storage and consumption methods are vital to maintain its quality. If you prefer not to deal with the potential for oxidation, flaxseed oil capsules can be an effective alternative to ensure you receive the health benefits associated with omega-3 fatty acids. Always consult with a healthcare provider or a nutritionist before making significant changes to your diet or starting new supplements, especially if you have specific health concerns or conditions.

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