Flaxseed oil contains omega-3 and omega-6 fatty acids. Both are needed for health because they are polyunsaturated fatty acids (PUFA). Flaxseed oil also contains essential fatty acids, such as alpha-linolenic acid (ALA), and omega-9, which can reduce the risk of cardiovascular disease and stroke. Consuming flaxseed oil can help ensure you get adequate amounts of omega-3 fatty acids, which have shown evidence of reducing inflammation, lowering cholesterol levels, and helping prevent chronic diseases such as heart disease, diabetes, and arthritis. There are many different ways to take flaxseed oil, from taking it in capsule form, drinking the oil, to adding whole flaxseeds to your diet. Learn more about the different ways to consume flaxseed oil so you can start incorporating it into your diet.
Step
Method 1 of 2: Consuming Flaxseed Oil
Step 1. Talk to your doctor about consuming flaxseed oil
It is important to ask your doctor about incorporating flaxseed oil into your diet, especially if you are taking certain medications. Flaxseed oil can affect several medications including blood-thinning medications, cholesterol-lowering statins, as well as diabetes medications.
Always tell your doctor about all medications and supplements you are taking
Step 2. Follow the manufacturer's instructions
Flaxseed oil products purchased should be accompanied by instructions containing how much and how often to take flaxseed oil. Read and look at the packaging for specific instructions on how to take flaxseed oil.
- The usual dose of flaxseed oil is 1 tablespoon and taken three times a day, but make sure you pay attention to the flaxseed oil packaging to be sure.
- Flaxseed oil consumed in excess can lead to oily skin, acne breakouts, and even oily stools.
Step 3. Mix flaxseed oil with juice, water or tea
If you don't like the taste, mix it with water, green tea, or fruit juice - as this is an oil, it won't mix well, but if taste is a problem, mixing it will help. Taking flaxseed oil liquid with a meal or at least a snack can also help get rid of the taste the oil leaves in the mouth.
Step 4. Consider taking flaxseed oil in capsules
Flaxseed oil is also sold in capsule form. Again, follow the manufacturer's directions for how to take flaxseed oil. Take flaxseed oil capsules along with a full glass of water.
Step 5. Store the flaxseed oil or capsules in the refrigerator
Store flaxseed oil capsules or liquid flaxseed oil in the refrigerator in a sealed glass container. The oil can react in the air and become rancid, but storing flaxseeds in the refrigerator will help extend their shelf life.
Step 6. Add flaxseeds to food after cooking
However, linseed oil should not be heated. Warming the oil will strip it of its nutritional benefits. If you have added flaxseed oil to your food, make sure you add it after the food is cooked. Pour a little flaxseed oil over food instead of using it to cook food.
Step 7. Reduce consumption if you start to feel side effects on the digestive tract
Flaxseed oil can cause gas, diarrhea, and/or swelling when you start taking it for the first time. For most people, the gas and/or swelling will stop after a week or two of ingestion. If you experience side effects from taking flaxseed oil, reduce the dose temporarily.
Method 2 of 2: Eating Whole Flax Seeds
Step 1. Purchase high-quality flaxseed
There are two different types of flaxseed: brown and golden. The prices are often significantly different, but the nutritional amounts are roughly the same. Choose a type of seed that costs within your budget and works best for the way you use it.
Step 2. Grind the flaxseeds using a coffee grinder or food processor
If you decide to use whole flaxseeds, but you also want to grind them to add to a variety of foods, you can use a coffee grinder to grind them. Make sure you use a separate coffee grinder to grind the flaxseeds. Otherwise, flaxseeds may mix with ground coffee beans.
Some nutritionists recommend consuming ground flaxseed instead of whole flaxseed because it is easier for your body to digest and use its nutrients. Whole flaxseeds tend to leave the body intact, so their benefits are limited
Step 3. Add whole flaxseeds to the diet
You can add whole flaxseeds to your diet as much as one tablespoon a day. Add flaxseed to cereals, soups, stews, sauces, and lettuce dressings. You can eat a tablespoon full at a time (in cereals in the morning, for example) or divide the dose over a day.
Step 4. Sprinkle ground flaxseed on food
You can also grind flaxseeds and use them as a topping for cereals, soups, lettuce, vegetables, and stews. Use to one tablespoon of ground flaxseed daily. You can use it either directly at once in one meal or divide the dose between meals.
You can also use fresh ground flaxseed as flour in making muffins, pancakes, and bread. Replace plain flour with ground flaxseed - if a recipe calls for one cup of flour, mix cup of flour with cup of ground flaxseed
Tips
- Storing liquid flaxseed oil in the refrigerator will keep it fresh and prevent its quality from deteriorating. The oil will also taste better when it cools down and make the consistency less runny.
- Consuming flaxseed oil is an alternative for vegetarians who cannot obtain omega-3 and omega-6 fatty acids from fish consumption or fish oil supplements.
Warning
- Never take flaxseed oil as a substitute for medicine or think of it as a medicine to treat health problems such as high LDL or bad cholesterol levels. Always consult a medical doctor to avoid serious health problems or to treat them properly.
- After learning how to take hemp oil, don't use it as a substitute for essential foods. You should still be on a healthy diet that includes fruit, vegetables, and sources of antioxidants and other omega fatty acids.
- Do not skip doses or go days without taking hemp oil after starting this diet. Omega oils build up in your system when consumed regularly, which provides health benefits.
Related article
- Eating Hemp Seeds
- Grinding Flaxseed
