Precautions when eating flaxseed oil and proper intake
Superfoods, which are expected to have beauty and health effects, are attracting attention, and the topic of flaxseed oil, which has high nutritional value, has increased, and it has been featured in many media. However, no matter how nutritious it is, it is oil, so if you take it incorrectly, it can have a negative effect on your body. Therefore, in order to efficiently obtain the nutritional value of flaxseed oil, we will explain in an easy-to-understand manner the points to note when eating and the appropriate amount of intake.
What are the precautions when eating flaxseed oil?
Flaxseed oil is rich in the fatty acid omega 3, which the body cannot produce. Efficient intake of the ingredients needed to maintain a healthy body is a major reason why flaxseed oil has become a hot topic. By consuming a large amount of omega 3 fatty acids, the cell membrane becomes flexible and the blood flow becomes smooth, so it can be expected to prevent diseases. The softening of the cells makes the skin elastic and allows it to efficiently take in the necessary nutrients, leading to beautiful skin. It is an indispensable ingredient for beauty and health, such as improvement of allergic diseases, prevention of arteriosclerosis, myocardial infarction, hypertension, and anti-aging effect. However, considering the characteristics of oil, there are some points to be aware of, so it is necessary to understand it firmly.
Flaxseed oil can have adverse effects when oxidized
Omega 3 fatty acids, which are abundant in flaxseed oil, are characterized by low stability and very easy oxidation. Oxidation progresses steadily when exposed to light, heat, or air, so it must be stored in a place where sunlight and heat are difficult to transmit. The best-by date after opening is as short as 1 to 1.5 months, and even if it is unopened, it is about one year from the time of manufacture, so it is not suitable for long-term storage. After opening, we recommend that you put it in a light-shielding sealed container, store it in the refrigerator, and use it up as soon as possible. Do not use it for cooking with heat, such as fried foods and stir-fried foods, as the oxidation progresses when heat is applied.
Oxidized oil produces active oxygen when it enters the body, which can have an adverse effect on the body. It can also cause poor blood flow, diarrhea, abdominal pain, accelerated aging, fatty liver and liver cancer.
Oxidized oil also oxidizes the body, which can have an adverse effect on the skin and is a great enemy of anti-aging. No matter how good your health is, nothing is as bad as oxidized oil, so we recommend choosing a small amount of flaxseed oil to use it up quickly.
Reference: Side effects of flaxseed oil-Caution for oxidation-
Be careful not to consume too much flaxseed oil
It is effective to take flaxseed oil, which is rich in omega 3, because it is recommended to take omega 3 which is a fatty acid that Japanese people are deficient in. However, you should be careful about overdose of flaxseed oil. Linseed oil contains not only omega-3 fatty acids, but also linoleic acid, which is found in omega-6 fatty acids.
Linoleic acid has the effect of lowering cholesterol and is a good ingredient for the body that is also used for the prevention and treatment of adult diseases, but if it is taken too much, it will have an adverse effect on the body. When linoleic acid enters the body, it produces a fatty acid called arachidonic acid, which can easily induce allergic symptoms such as pollinosis and atopy.
The balance between omega 3 and omega 6 is important because they work against each other in the body, but looking at the ratio recommended by the Ministry of Health and Welfare, the current situation is that the intake of omega 6 by Japanese people is quite high. Omega-6 is a component that is abundant in salad oil and is also used as a raw material for snack foods, ready-to-eat foods, fast foods, etc., so you can take it in your daily life without being aware of it. In other words, overdose of flaxseed oil can lead to excessive intake of the omega-6 linoleic acid. Besides, flaxseed oil is also an oil, so you have to be careful about calories. The calories in oil are about the same regardless of type, about 920 kcal per 100 grams. Since oil gives you a feeling of fullness, you can expect the effect of suppressing your appetite, but if you have too many calories, it will have the opposite effect. By adhering to your daily intake, you can get good results for your body.
Regarding the proper intake of flaxseed oil
Flaxseed oil, which is a good oil for the body, can also have adverse effects if overdose. Make sure you understand the proper daily intake to supplement the ingredients you need for health benefits.
What is the proper daily intake of flaxseed oil?
Lipids such as omega 3 are essential components for building a healthy body because they are the source components of cell membranes, blood, hormones, and so on. However, if it is too much, it will cause lifestyle-related diseases, so it is important to protect the intake. Among the fats, the essential fatty acids that the body cannot make are omega-3 fatty acids and omega-6 fatty acids. Since these two fatty acids must be taken from the diet, there is a guideline for intake, and the ideal ratio of omega 6 to omega 3 is approximately 5: 1.
According to the Ministry of Health, Labor and Welfare, the daily dietary intake standard for omega 3 fatty acids is 2.0 to 2.4 g for adult men and 1.6 to 2.0 g for adult women, but most people are not able to take half of the standard amount. The current situation is.
Since 50% or more of flaxseed oil is omega 3, it is about 5 g in terms of flaxseed oil intake, which is about 1 teaspoon. There is no fixed amount of intake unless you overdose, so it is recommended that you take the amount that suits you while checking your physical condition.
Flaxseed oil has a unique taste and habit, so some people may find it difficult to take it as it is. However, if the amount is about 1 teaspoon, the taste of the dish will not change so much, and the addictive taste will be an accent and you can enjoy it. It's an amount that you can easily take just by adding it to your usual dishes, so feel free to use the standard value as a guide.
Dietary intake standards differ depending on age
Since the dietary intake standards for omega-3 fatty acids vary with age, flaxseed oil intake also varies. You also need to understand your age-specific intake for proper intake.
・ Daily dietary intake standards for omega 3 fatty acids: infants (under 1 year old) 0.8-0.9 g for both men and women, infants (1-6 years old) male 0.7-1.3 g ・ female 0.8-1.1 g, children (6? (Under 18 years old) Male 1.4-2.3g / Female 1.3-1.7g, Adult (Under 18-70 years old) Male 2.0-2.4g / Female 1.6-2.0g, Elderly (70 years old or older) Male 2.2g / Female 1.9g , Pregnant woman 1.8g
When the ratio of omega 3 fatty acids in flaxseed oil is converted to 50%, the following intake is a guide.
・ Estimated intake of flaxseed oil: infants (under 1 year old) about 2 g, infants (under 1-6 years old) 2-3 g, children (under 6-18 years old) 3-4 g, adults (under 18-70 years old) about 5g, elderly (70 years old and over) about 4g, pregnant women 3-4g
Take about 1/2 teaspoon of flaxseed oil for infants, less than 1 teaspoon for children, the elderly, and pregnant women, and about 1 teaspoon of flaxseed oil for adults to get the omega 3 fatty acids needed per day. I can. Flaxseed oil is a good oil for the brain because omega-3 fatty acids are said to soften brain cells and have a positive effect on brain development. On the other hand, trans fatty acids, which are abundant in margarine, snack foods, and sweet bread, are said to be bad oils for the brain because they harden the brain. In early childhood, when the brain grows, it is recommended that you refrain from trans fatty acids and include flaxseed oil, which is a good source of omega-3 fatty acids, in your diet.
Reference: What about the taste of flaxseed oil?
Flaxseed oil is rich in omega-3 fatty acids that the body cannot make, and is a must-have oil for good health. However, it can be harmful to the body, so it is important to be careful not to oxidize it. Be sure to take it raw as it will oxidize when heated. In addition, taking too much flaxseed oil is not good for you, so it is important to keep your daily intake. Incorporate the right amount of flaxseed oil into your daily cooking to help build a healthy body.