Flaxseed oil is rich in omega-3 fatty acids - includes recipe

Better Nutrition (1989-90), Feb, 1990 by Susan Hodges

Flaxseed Oil Is Rich In Omega-3 Fatty Acids

Flaxseed oil promotes production of prostaglandins, the vital compounds that regulate body functions.

Strange as it seems, flaxseed oil and linseed oil are two different names for essentially the same product. Both are derived from the flax plant (Linum usitatissimum), widely grown in the United States for its fiber-producing stem. The oil is known by different names in different parts of the country.

According to nutritionist Ann Louise Gittleman, M.S., co-author of Beyond Pritikin, flaxseed oil's greatest attribute is its ranking as the vegetable source highest in omega-3 fatty acids. "Fish is the best-known source of the omega-3's," said Gittleman, "but flaxseed oil contains 55 to 60 percent omega-3 -- about twice as much as is found in fish oil."

Flaxseed is also rich in omega-6, another essential fatty acid. Approximately 15 to 20 percent of its makeup comes from omega-6. As such, it is a highly polyunsaturated oil, capable of providing the raw material necessary for the production of prostaglandins in the human body. Prostaglandins are vital, hormone-like compounds that regulate every function in the body at the molecular level. Without enough prostaglandins, our bodies cannot properly use the food we eat.

Because of its high polyunsaturate content, flaxseed oil must be handled with care. Exposure to sunlight, oxygen and heat can quickly turn it rancid. Purchase the oil in colored glass bottles that protect it from deterioration.

But even with careful packaging, flaxseed's shelf life is limited to 3 1/2 weeks. Of course, you can use the oil after that time, and a less sensitive palate may not even notice the taste difference. But your body will certainly notice: you'll be giving it a food it cannot process metabolically.

Treating flaxseed oil with care goes beyond storage and shelf life. It also means not cooking with it. Exposure to high heat damages flaxseed oil instantly, whereas damage from exposure to air and light usually takes longer.

As the health food industry increases in sophistication, more and more products become available in organic form. This is true of flaxseed oil, which is now being pressed organically here in the United States. Organic flaxseed oil is guaranteed to be free of pesticides, insecticides and other impurities, making it a natural and therapeutic product.

Until recently, buyers of many organically processed oils had to rely on imported products. If you have questions about which brands of flaxseed oil are organic, ask your health food grocer.

As you become familiar with flaxseed, you'll grow to appreciate its nutty taste, which complements salads, steamed vegetables, baked potatoes and cereals. Use flaxseed as a substitute for margarine or butter, drizzling it on steamed pea pods and artichokes, or rubbing a tablespoon of the oil on the skin of a baked potato.

Flaxseed is also delicious when mixed with grated apples, almonds, sesame seeds and honey to form a crunchy, fiber-filled cereal. Probably the favorite use for flaxseed oil is as a salad dressing. The following recipe, originally using sesame seed oil, has been adapted from Beyond Pritikin.

Flaxy Lemon Dressing

1/2 cup flaxseed oil

1 Tbsp fresh lemon juice

1/2 tsp fresh grated lemon 1/4 tsp salt substitute 1/2 tsp dried dill

Combine ingredients, shake well and refrigerate. One tablespoon equals one serving. This recipe can be made up ahead of time and refrigerated until ready to use.

In addition to its role as a nutritious food, flaxseed oil has medicinal uses. According to Gittleman, flaxseed tea, made by adding two tablespoons of the seeds to one quart of water, (then strain and drink) is a natural mixture that can heal an irritated digestive system.

Another natural medicine using flaxseed oil comes from Dr. Johanna Budwig, a West German biochemist who has extensively researched the omega-3 fatty acids. According to Budwig, one cup of certified raw cottage cheese can be mixed with two to three tablespoons of flaxseed oil to produce a highly oxygenated food that may help to break up tumors. This mixture also may be useful in treating cardiovascular diseases that respond to increased levels of oxygen in the bloodstream.

With a soft cloth, flaxseed oil can be rubbed directly into the skin to soothe dryness and flaking. And once on the skin, some of the oil will be absorbed into the system.

Flaxseed is truly a versatile oil. Its high nutritional value, pleasing flavor and therapeutic abilities establish a place for it in the medicine chest as well as in the pantry.