Difference in efficacy between flaxseed oil and sesame oil

I want to spend every day lively, and I want my family to do the same, isn't this the feeling of everyone? A well-balanced diet is important for a healthy life both physically and mentally. The Ministry of Agriculture, Forestry and Fisheries "Everyone's Dietary Education" Dietary Guidelines "" page also contains advice that you would like to incorporate into your daily diet. In recent years, flaxseed oil and sesame oil have been attracting attention as they can supplement the nutritional deficiencies in modern diets. Both flaxseed oil and sesame oil are said to have anti-aging effects in addition to their health benefits. We will explain flaxseed oil and sesame oil, which many people are interested in, compare their characteristics and effects, and handle precautions.

Flaxseed oil and sesame oil

When considering a healthy diet, many people will want to reduce oil. There is a lot of information on the media and the Internet that conveys ideas for reducing oil, such as "non-fried foods" that can be made with less oil and the use of fluorinated cooking utensils. However, flaxseed oil and sesame oil, which are attracting attention, are not reduced, but are expected to have health benefits by incorporating them. Let's explain the features of each.

What is flaxseed oil?

Flaxseed oil (flaxseed oil) is an oil extracted from the seeds of a plant called "flax", an annual plant of the flax family, which is a raw material for high-grade linen. Also known as linseed oil.

To turn flat brown flax seeds into oil, first carefully extract the flax seeds using the "cold press method". Cold pressing is a method of extracting oil by applying pressure without applying heat. The cold pressing method is important because the fatty acids in the seeds are transformed into harmful trans fatty acids when the oil is extracted at high temperature. After that, it is divided into two types of linseed oil: refined linseed oil, which is deoxidized and deodorized after pressing, and unrefined linseed oil, which is not refined.

Unrefined flaxseed oil is the most squeezed oil. Since it is not refined, the color is dark yellow and the astringency remains, but the biggest merit is that the original nutrition of flaxseed oil remains.

What is sesame oil?

Sesame oil is an oil extracted from the seeds of a plant called "Egoma", an annual plant of the Labiatae family. Also called perilla oil, or perilla oil. Some people think that it is a member of sesame from the name, but it has nothing to do with sesame.

Perilla frutescens is considered to be the oldest oil and fat plant in Japan, and traces of cultivated perilla have been found in several archaeological sites 10,000 to 5,500 years ago. The custom of eating perilla leaves as a traditional food still remains in parts of Fukushima, Iwate, Miyagi and Gifu prefectures. It is sometimes called "Junen" because of the tradition that if you eat perilla, you will live 10 years longer.

Like flaxseed oil, perilla seeds are extracted by cold pressing to become oil. In addition, it is the same as flaxseed oil in that there are two types, unrefined and refined. Sesame oil is only called shiso oil and has a slight perilla flavor.

Compare the effects of flaxseed oil and sesame oil

Linseed oil and sesame oil are attracting attention as they are incorporated into the diet rather than reducing the amount used. The reason why it attracts attention is that it has a nice effect that you can easily improve your health. The effects of flaxseed oil and sesame oil are summarized. * Please note that the effect may vary from person to person.

Summary of effects of flaxseed oil

Flaxseed oil is rich in the omega-3 essential fatty acid "a-linolenic acid". The following health benefits can be expected from this nutritional component. Introduced from "Report on the Health Benefits of Linseed Oil" by Koyo Shokai Co., Ltd., which was founded in 1954 and imports and sells naturally derived and pharmaceutical materials.

• Reduced risk of heart disease: a-linolenic acid blocks the formation of compounds that promote inflammation and suppresses the inflammatory response. Inflammation is one of the hallmarks of many chronic diseases such as heart disease, type U diabetes, metabolic syndrome, obesity, cancer and Alzheimer's disease. a-linolenic acid has several anti-inflammatory properties.

Cholesterol reduction: In a study of eight normal lipoprotein-blooded men, a-linolenic acid taken from a vegetable mixture (a mixture of flaxseed oil, sunflower oil, and olive oil), including flaxseed oil, was oleic acid. Like linoleic acid and linoleic acid, it had the effect of lowering cholesterol in the blood.

Other effects such as suppression of immune diseases, promotion of healthy skin, maintenance of joint health, relief of constipation and antidiarrheal effect, and brain development are introduced, and flaxseed oil can be easily incorporated into daily life. Nevertheless, you can see that a great effect can be expected.

Reference: The effect of flaxseed oil on constipation

Summary of effects of sesame oil

Sesame oil contains a-linolenic acid, rosmarinic acid, and luteolin. This nutritional component is expected to have the same effects as flaxseed oil, such as reducing cholesterol, promoting healthy skin, maintaining joint health, and preventing / ameliorating dementia.

As mentioned above, it was found that both flaxseed oil and sesame oil contain about 60% α-linolenic acid, and both are expected to have similar health effects.

What are the precautions for flaxseed oil and sesame oil?

Flaxseed oil and sesame oil are very attractive products so that you can easily take them in and live a healthy life. You can make the most of this effect by knowing the precautions and using it correctly.

Precautions for handling flaxseed oil

The first thing to keep in mind when handling flaxseed oil is "oxidation". A-linolenic acid contained in flaxseed oil is an unsaturated fatty acid, but it has the characteristic of being easily oxidized.

In order to avoid oxidation, which is "deterioration of oil", try to avoid exposure to air and light, which are the causes of oxidation.

For that purpose, it is recommended to purchase one with a small single-use size. Before opening, keep it in a cool and dark place, and once opened, seal it and store it in the refrigerator. Use up the opened flaxseed oil in about a month. In addition, it is sensitive to heat, so you can maximize the effect without destroying the nutritional components by eating it raw as if it were dressing without heating.

It is also important to pay attention to your intake. Even though it is good for your health, flaxseed oil is still an oil. A teaspoon has about 40 calories, so avoid taking too much. The recommended daily intake of flaxseed oil is about 1 teaspoon = 4g per day. For children, use about 3g, and for infants, use about 2g.

Reference: Side effects of flaxseed oil-Beware of oxidation-

Precautions for handling sesame oil

Sesame oil, which contains nutrients similar to flaxseed oil, has the same handling precautions as flaxseed oil.

If you pay attention to oxidation and be aware of the storage method, you can maximize the effect of sesame oil.

You can take 1 teaspoon as it is, or take advantage of the perilla flavor and use it without heating as if you were using extra virgin olive oil such as dressing. Please read the usage instructions on the sesame oil package before using.

Summary

The Ministry of Health, Labor and Welfare's "Japanese Dietary Intake Standards" announced in 2015 focuses on the prevention of lifestyle-related diseases, and the fatty acids that should be increased by the omega-3 essential fatty acids contained in flaxseed oil and sesame oil. It is specified in.
You can easily buy flaxseed oil and sesame oil. No matter how good it is, taking it only once will not be effective, but in that respect, flaxseed oil and sesame oil can be used as they are, so it is easy. Therefore, it will be possible to continue taking it. Incorporate nutritious superfoods flaxseed oil and sesame oil into your diet to prevent illnesses that are more likely to occur due to changes in your diet and for beauty.

Reference: [Flax oil] What are essential fatty acids? How do you take it?