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How to choose flaxseed oil

Flaxseed oil is said to be good for your health. I'd like to use it right away, but with the recent boom in "good for the body", a lot of flaxseed oil is on sale, and you don't know what to choose? In this article, I have summarized the points when choosing flaxseed oil and how to distinguish it correctly. I hope you can use it as a reference when you are wondering how to choose flaxseed oil.

How to choose flaxseed oil products

As you may have noticed if you have bought flaxseed oil, there are many types of flaxseed oil. For example, flaxseed oil is an edible oil obtained by squeezing the seeds of a plant called flax, but check how the raw material flax is grown and how the oil is squeezed. There is a point to be done. Also, if you want to get a good oil for your body, it is important to first know what effect it has and if it suits you.

What is the effect of flaxseed oil?

Flaxseed oil is high in omega 3 fatty acids. Omega 3 is an unsaturated fatty acid that the human body cannot make and is also called an "essential fatty acid" because it must be taken from the diet.

The main component of omega 3 is called α-linolenic acid, which is metabolized by entering the body and changes to EPA and DHA, which you are familiar with. EPA and DHA have the effect of smoothing blood and are said to prevent arteriosclerosis.

In addition, it has an anti-inflammatory effect, so it is famous for its effect of suppressing skin diseases such as atopy. In addition, it improves the function of the brain and activates nerve cells, which is said to reduce the risk of dementia. EPA and DHA can be obtained from blue fish in addition to flaxseed oil, but modern people tend to prefer meat dishes to fish dishes, and omega 3 is insufficient. If you don't like fish and don't eat much, we recommend taking omega 3 from flaxseed oil, which is easy to get started with.

It's important to choose the right oil or flaxseed oil for you

Just because you hear that oil is good, it doesn't make sense to blindly drink it or cook with it.

The important thing is to think about what kind of nutrition you lack from your normal diet and choose the oil that suits you.

For example, if you don't have enough fish or eat out a lot, flaxseed oil may be suitable, but if you live a life that does not use oil at all and your skin becomes rough, you need oil other than flaxseed oil. There may be. If you look back at your lifestyle in this way, you will find what you need. Think "make up for what's missing" and choose the oil that suits you.

Precautions when choosing the right oil for you

What kind of oil do you often use in your diet? Typical oils used for stir-fried foods and fried foods are "olive oil," "sesame oil," and "salad oil." In addition, "coconut oil", which caused a big boom because it has a dieting effect, is also famous. However, if you take too much of these, you will get sick. All you need is the right oil for you. In other words, it is efficient to compare and select the nutrients you need.

Compare from the nutrients you need

When choosing the right oil for you, we recommend comparing and choosing the nutrients you need.

The purpose of the oil you choose is different from the one that emphasizes diet and beauty, because you are worried about lack of fish and your blood pressure is high.

For example, "coconut oil" is said to have a high beauty effect on TV and has received tremendous support from women. It certainly contains a lot of saturated fatty acids and is an important energy source for the body, but if you consume only coconut oil, you will end up with an overdose of energy. If you take too much, the viscosity of the blood will increase and it will be difficult for it to flow through the blood vessels, which may lead to arteriosclerosis. It is important to take a variety of oils in a well-balanced manner, rather than just taking a specific oil without knowing that it is good for you or not.

Compare flaxseed oil with other oils

In the case of "olive oil", which is a typical cooking oil, it contains 76% of omega-9 fatty acids in the oil, and it plays a role in reducing bad cholesterol. "Sesame oil" and "salad oil" are called omega-6 fatty acids, which are the same unsaturated fatty acids as omega-3. Like omega 3, it is an essential fatty acid that supports our body, such as stopping bleeding when injured. "Coconut oil" contains 91% of saturated fatty acids, which are nutritional components that are an energy source for moving the body.

"Flax oil" reduces bad cholesterol in the blood and increases good cholesterol. It also has the effect of smoothing blood and prevents high blood pressure. It also has the effect of suppressing inflammation in the body and improving allergic diseases.

As you can see, oil has various effects. However, no matter how much the effect can be expected, as mentioned above, when overdose, "olive oil" becomes easy to gain weight due to excessive energy, and omega-6 contained in "sesame oil" and "salad oil" overdose produces good cholesterol. It can also reduce and cause arteriosclerosis. In addition, it is said that "olive oil" and "sesame oil" are sufficiently taken in the daily diet without being aware of it, and it is said that omega 3 is overwhelmingly insufficient. In order to maintain a balance with these oils, we would like to actively take omega 3 contained in flaxseed oil.

Reference: Difference between flaxseed oil and sesame oil

How to identify the correct flaxseed oil product

Unlike other oils that you can get enough in your daily life, omega 3 is said to be in short supply. Therefore, we recommend taking flaxseed oil to supplement omega 3. However, there are many types of flaxseed oil on the market. Many people don't know what kind of product is good. In fact, by holding down a few points, you will not have to worry about choosing flaxseed oil. So, in the following items, I will tell you what kind of flaxseed oil is right to choose.

Without additives

The first point when choosing flaxseed oil is to choose one that does not contain additives. Because flaxseed oil oxidizes quickly, it may contain preservatives.

Make sure to check the ingredients carefully for any additives when purchasing.

Organic JAS certification

If you are particular about organic products, you probably want organically grown flax seeds.

In such a case, check if you have organic JAS certification. Organic JAS certification is a certification mark given only to agricultural and forestry products that have passed the quality standards and labeling standards set by the Minister of Agriculture, Forestry and Fisheries.

If you are certified, there are no safety issues, so you can purchase with confidence.

Cold pressing method (cold press method)

This is one of the extraction methods when squeezing flax seeds.

Omega 3 is sensitive to heat, but the flax seeds extracted by this method are slowly squeezed at low temperatures, so you can get the full flavor and nutritional value of flax.

Recently, flaxseed oil squeezed at high temperature is also available for mass production. Be sure to choose flaxseed oil, which is labeled as "cold press method".

Select a light-shielding storage container

Flaxseed oil is prone to oxidation when exposed to light or under the influence of heat. Therefore, be sure to select a storage container that is in a light-shielding container that is not exposed to light.

Flaxseed oil in a transparent container is also appreciated, but if you purchase one in a transparent container, it is recommended that you replace the container with a light-shielding one or store it in a place that is not exposed to light.

Reference: Precautions when storing flaxseed oil


When you want to choose an oil that is good for your body, choosing an oil that suits you will lead to a healthy body. However, no matter how good it is, taking more oil than you normally take can lead to overdose and even make you sick. If you take it to supplement your health, we recommend taking oils that contain omega 3, which modern people lack. Omega 3 is also included in blue fish, but if you are not good at it or have few opportunities to eat it, you can supplement it with flaxseed oil. In that case, flaxseed oil that meets the conditions such as "no additives", "organic JAS certified", "squeezed by cold pressing method" can be taken with confidence. Make sure to check it carefully before purchasing.

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