Flaxseed Oil (Linseed Oil)

Flaxseed Oil (Linseed Oil): Nutrition and Complete Guide

Flaxseed oil — pressed from the seeds of Linum usitatissimum — contains the highest alpha-linolenic acid (ALA) omega-3 content of any common plant oil, making it one of the most important plant-based sources of omega-3 fatty acids. ALA is an essential omega-3 fatty acid that humans must obtain from diet; the body can convert ALA to the long-chain omega-3 EPA and DHA, though this conversion is inefficient (approximately 5–15% to EPA, less to DHA). Despite this limitation, ALA itself has health benefits and contributes to omega-3 status — and for those who do not consume fish, flaxseed oil is one of the most practical ways to significantly increase dietary ALA intake. Flaxseed oil has been used medicinally since ancient times and industrially as a drying oil for paints and varnishes ("linseed oil" in this context). The culinary form requires careful handling — the high PUFA content makes flaxseed oil extremely prone to rancidity, and it should never be used for cooking.

Nutritional Value and Omega-3 Content

Flaxseed oil provides 884 kcal and 100 g of fat per 100 g, with 9 g of saturated fat. Approximately 53% of the fat is ALA omega-3 — a typical tablespoon (14 g) provides approximately 7.3 g of ALA, many times the recommended adequate intake of 1.1–1.6 g per day. It also provides linoleic acid (omega-6) at approximately 14%, and oleic acid (omega-9) at approximately 19%.

How to Use Flaxseed Oil

Never heat flaxseed oil — it degrades rapidly and produces harmful compounds above relatively low temperatures. Use only as a cold-pressed addition: drizzle over salads, stir into yogurt or smoothies, add to overnight oats, or use in cold dressings. Store in the refrigerator and use within a few weeks of opening — it goes rancid very quickly. Keep in a dark bottle. One tablespoon daily provides a substantial ALA boost for those managing omega-3 intake from plant sources.