Is flaxseed oil effective for dieting?
When it comes to dieting, most people have the image that they shouldn't take oil. However, good quality oils have a positive effect on your diet. Flaxseed oil is also used by many celebrities and entertainers, who are known to be good for dieting. Therefore, I will also explain the precautions of flaxseed oil diet, such as the ingredients of flaxseed oil and the reason why it has a dieting effect.
Does flaxseed oil have a dieting effect?
Flaxseed oil from plant flax seeds is known to have been cultivated in ancient Egypt as well. It is said to be the oldest health food in the world, so you can see that it has a positive effect on the body.
Flaxseed oil improves metabolism and makes it difficult to gain weight
The secret behind the potential dietary benefits of flaxseed oil is the ingredients it contains. Flaxseed oil is rich in α-linolenic acid, an omega-3 fatty acid that is essential for human life. Omega 3 fatty acids are contained in fatty acids, which are the main components of lipids, and cannot be made by the body, so they must be ingested from food. It also contains omega-6 linoleic acid and omega-9 oleic acid, which are classified as unsaturated fatty acids, the same as omega-3 fatty acids.
Omega 3 α-linolenic acid is converted to DHA and EPA when it enters the body, and it can be expected to increase good cholesterol and increase the metabolism of triglycerides, leading to a body that is hard to gain weight.
Omega-6 linoleic acid has effects such as obesity prevention and muscle building, and omega-9 oleic acid can be expected to reduce bad cholesterol and prevent the accumulation of visceral fat. Flaxseed oil, which can efficiently ingest the above ingredients, can be expected to be effective in preventing obesity.
Flaxseed oil is also good for your health
The ingredients contained in flaxseed oil can be expected to have not only a dieting effect but also a health effect. α-linolenic acid is effective in improving allergic diseases, activating brain cells, smoothing blood and preventing arteriosclerosis, cerebral infarction, myocardial infarction, and hypertension.
Since α-linoleic acid lowers blood cholesterol levels, it is also used in the prevention and treatment of adult diseases, and is said to have the effect of boosting immunity. Oleic acid is a component that is also expected to have a preventive effect on heart disease, and is effective in preventing lifestyle-related diseases.
Reference: Ingredients and characteristics of flaxseed oil
Effective points for dieting flaxseed oil
Flaxseed oil I investigated from what point of view it is effective for dieting.
Increased metabolism with essential fatty acids contained in flaxseed oil
Omega 3 α-linolenic acid, an essential fatty acid contained in flaxseed oil, has the effect of increasing metabolism and turning the body into a lean body. When α-linolenic acid enters the body, it is converted to DHA and EPA, which have the effect of reducing bad cholesterol and converting it into good cholesterol.
The effects of DHA and EPA can be obtained, improving blood flow, lowering blood pressure, preventing blood clots, and preventing lifestyle-related diseases.
Since α-linolenic acid is said to have the effect of suppressing the synthesis of triglycerides and the effect of increasing metabolism, it leads to a body in which fat burns easily. Omega 3, which must be ingested from food because it cannot be made by the body, is characterized by being preferentially consumed when it enters the body, and it is difficult to gain weight even in the state of oil such as flaxseed oil. ..
Expected to relieve constipation
Flaxseed oil is said to be effective in relieving constipation. Oil is a material that makes hormones in addition to cell membranes, brain, and nerves. A proper amount of oil is indispensable for relieving constipation, and when the oil reaches the large intestine, it softens the stool and acts as a lubricant in the intestine. Flaxseed oil also has the effect of balancing the intestines and promoting defecation.
Since it does not accumulate waste products, there is no concern that fat and sugar will accumulate, and it may be said that it is also effective for dieting. If you expect flaxseed oil to have an intestinal effect, it is recommended to take flaxseed oil before breakfast. Be aware of when to take flaxseed oil, as it will reach your intestines more efficiently if you take flaxseed oil on an empty stomach.
Precautions for flaxseed oil intake
Even if you can get a diet effect by taking flaxseed oil, you cannot expect the effect if you take it incorrectly. Make sure you understand the precautions and take it correctly.
Pay attention to the amount of intake
No matter how healthy the oil is, it is high in calories, so you have to be careful about your intake.
According to the intake standard amount of the Ministry of Health, Labor and Welfare, the daily intake of omega 3 is about 2 g. About 2g of omega 3 can be ingested with about 5g of flaxseed oil, so it is about 1 teaspoon (5g) when converted to a teaspoon.
And since the basic intake is a 2: 1 balance of omega-6 and omega-3 oils, be aware of increasing the proportion of flaxseed oil in your daily oil intake. .. Even though it is a good oil for the body, overdose may cause diarrhea and other illnesses. It is important to keep your intake, as you can achieve health benefits by keeping the proper amount for the day. By continuing to take about 1 teaspoon of flaxseed oil a day for a long period of time, you will be able to experience diet and health benefits.
Ingest flaxseed oil as it is without heating
When ingesting flaxseed oil, you need to be careful about how it is cooked.
Flaxseed oil has the property of oxidizing when heated, so it is not suitable for cooked dishes such as stir-fried foods and fried foods. By heating, the active ingredient of α-linolenic acid is lost.
When it comes to oil, it's easy to use it for cooking such as stir-fry, but flaxseed oil should be taken raw without heating. If you put it in a dressing, sprinkle it on pasta or soup, sprinkle it on a cold tofu, add it to a smoothie, etc., you do not have to worry about the taste of the dish changing if it is about 1 teaspoon. In addition, the unique taste of flaxseed oil accentuates the taste of the dish, making it delicious.
Be careful to prevent oxidation during storage
Since α-linolenic acid, which has the property of being easily oxidized, is a delicate oil, please be careful about how to store it. Since flaxseed oil is sensitive to light and air, it is oxidized more and more when exposed to sunlight or air, and nutrients are lost. For that reason, it is important to store it in a dark place, but the most recommended method to prevent oxidation is to store it in the refrigerator. To prevent it from coming into contact with air, store it securely in a sealed container that can be shielded from light. There are various types of flaxseed oil, but the type in a vacuum bottle is recommended because it avoids contact with the air.
Flaxseed oil has a short expiration date of 1 to 1.5 months after opening, and even if it is unopened, it has an expiration date of about 1 year from the time of manufacture.
This oil is not suitable for long-term storage, so it may be a good idea to buy a smaller bottle to get a good nutritional intake.
Reference: Side effects of flaxseed oil-Caution for oxidation-
Flaxseed oil is rich in ingredients such as omega 3, which is an essential fatty acid that can be expected to have beauty and health effects as well as diet effects. About 1 teaspoon a day is a guideline for intake, so it is a healthy ally that can be easily incorporated into daily meals. As a precaution for ingestion, take it raw and follow the recommended amount, and be careful about how to store it. Please take flaxseed oil for a healthy life, which improves metabolism and leads you to a constitution that makes it easy to lose weight from inside your body.
Reference: What is the effect of flaxseed oil on constipation?