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5 popular simple recipes using flaxseed oil

Recently, flaxseed oil has been incorporated into many households. One of the reasons is that it has been reported in many media as having great health benefits. For those who are using flaxseed oil or are thinking of using it, here are the effects of flaxseed oil, precautions when eating, and 5 popular recipes.

Effects of flaxseed oil and recommended ways to eat

Flaxseed oil is a vegetable oil extracted from the seed of a plant called flax. Omega 3 fatty acid (a-linolenic acid), which is a characteristic component of flaxseed oil, has the property of being sensitive to heat, so products that are carefully extracted by the cold pressing method that does not use heat or chemicals are available. There are many. Let's introduce the effect of flaxseed oil and how to eat it.

What is the effect of flaxseed oil?

Flaxseed oil has amazing effects. Let's take a look at the effects of flaxseed oil in "Introduction of nutritious flaxseed (flaxseed)" by Nippon Flour Mills Co., Ltd. through joint research with the University of Tsukuba.

Cholesterol lowering effect, lipid metabolism improving effect, blood pressure lowering effect, metabolic syndrome prevention / improving effect

In addition, it improves immunity, has a high anti-aging effect, suppresses allergies, and relieves constipation. By taking flaxseed oil, these health effects can be obtained, and it can be expected to improve or prevent illness. This is the effect of the main nutrient omega-3 a-linolenic acid in flaxseed oil. The fact that flaxseed oil contains omega 3, which is lacking in modern people, is a major attraction of flaxseed oil.

Eat flaxseed oil as it is

To maximize the health benefits of flaxseed oil, you need to be a little careful about how you eat it.

The best way to eat it is to eat it "raw" as it is. This is because a-linolenic acid contained in flaxseed oil is sensitive to heat and oxidizes.

As mentioned above, the characteristic ingredient, omega-3 fatty acid (a-linolenic acid), is sensitive to heat, so heating it in a frying pan or using it for deep-fried food like salad oil is not the correct way to eat flaxseed oil. It is. To eat it as it is, it is recommended to eat 1 teaspoon as it is, sprinkle it directly on fresh vegetables or cooked food, or mix it.

Reference: What is omega 3 fatty acid?

Precautions when eating flaxseed oil

When eating flaxseed oil, it is best to eat it raw and unheated. In a little more detail, I will explain the precautions when eating flaxseed oil.

Flaxseed oil is less effective when heated

Flaxseed oil is not suitable for heating, with or without refining. This is because a-linolenic acid contained in flaxseed oil is oxidized when heated, which destroys nutrients.

The risk of eating oxidized oil is that it turns into a highly toxic substance called lipid peroxide. Incorporate flaxseed oil, which is good for your health, into your diet, so be sure to eat it properly to maximize its effectiveness. In addition, flaxseed oil is not suitable for long-term storage due to the characteristic that a-linolenic acid is easily oxidized. Choose a smaller bottle and store in the refrigerator after opening. As a guide, use up within one month after opening.

Pay attention to the daily intake of flaxseed oil

The daily intake of flaxseed oil is 1 teaspoon (4g). Think of a teaspoon as your daily limit. Due to the attractive health benefits of flaxseed oil, it is a mistake to take a lot and want to make it even more effective.

There is no evidence that large doses will increase the effect. A teaspoon of 4g has about 37 calories, and taking too much is not good for dieting. There is a common sense in dieting to refrain from oil. The same is true for flaxseed oil if you consume more than you consume.

Reference: Precautions when eating flaxseed oil and appropriate intake

5 popular recipes using flaxseed oil

Eat flaxseed oil, which has a very good health effect. Here are 5 recommended popular recipes.

Cold flaxseed pasta

Olive oil is often used for pasta, but flaxseed oil, which is not suitable for heating, can be used as a dressing for cold pasta to improve both health and deliciousness. Introducing cold pasta using flaxseed oil.

1. Boil the pasta in plenty of hot water

2. Boiled pasta is boiled and chilled with ice.

3. Cut ingredients such as tomatoes, okra, and prosciutto and put them on pasta.

4. Make a dressing with flaxseed oil, vinegar, salt and pepper, and honey

5. Put flaxseed oil dressing on pasta and it's done

It's an appetizing dish to eat in a warm room in the hot summer or winter. Add basil after dressing to make it look beautiful.

Flaxseed oil salad

Whether it's raw or boiled vegetables, flaxseed oil can be used in salads to make a simple and healthy dish. Prepare spam, boiled shrimp, kiwifruit, sprout, and water-exposed onions. Add a little rock salt and a little pepper to flaxseed oil to make a dressing.

You can wear this dressing, or even if you marinated the ingredients, the taste will soak in and it will be delicious. Clean your body with a hearty salad.

Sprinkle flaxseed oil on tofu

Tofu you want to eat every day. Because it is pale, you can eat it in various ways. How about the idea of eating tofu like a salad?

1. Drain the tofu well

2. Put the tofu in a glass or Japanese plate

3. Make a dressing with flaxseed oil and soy sauce

4. Place myoga, ginger, dried bonito, etc. on the tofu.

5. Apply flaxseed oil dressing from above

6. Finally sprinkle with sesame seeds and it's done

It is well known that the nutrients contained in tofu, such as protein, oligosaccharides, iron, vitamin B and calcium, are good for your health. Considering the health benefits of flaxseed oil and myoga, which is rich in vitamin C and potassium, and ginger that warms the body, tofu + flaxseed oil dressing is the strongest. If it's delicious and easy, it's a menu you want to eat positively.

Green onion and salmon carpaccio

You can also search for menus using flaxseed oil on cookpad. Let me introduce "Leek and salmon carpaccio with flaxseed oil" (for 2 people).

1. Place 200g of smoked salmon (cut off) on a plate

2. Finely chop 1/4 of the green onion and place on smoked salmon

3. 1 teaspoon flaxseed oil + 1 teaspoon natural sweetener Lacanto S + 1 teaspoon white wine + 1 teaspoon vinegar + 1 teaspoon lemon juice + a little pepper to make a dressing

4. Smoked salmon with flaxseed oil dressing

If you like, it's delicious with pepper.

Natto flaxseed oil

The last menu is flaxseed oil natto.

The cooking method is to sprinkle flaxseed oil instead of the commercially available natto sauce.

Natto is a typical healthy food, but what is worrisome is the large amount of salt and additives contained in the sauce that is added to natto. If you eat natto every day, salt and additives are especially important points.

If you sprinkle flaxseed oil instead of this sauce, you can take both natto and flaxseed oil at the same time. The fragrance of flaxseed oil goes well with natto, so please give it a try.


Of the 100 types of cooking oil, those that are rich in a-linolenic acid are limited to flaxseed oil and sesame oil. Considering this point, flaxseed oil is a valuable cooking oil. Natural vegetable flaxseed oil extracted from the seed of a plant called flax has the greatest merit of being able to improve or prevent diseases by continuing to eat it, and it is the current diet with simple usage such as "sprinkle and mix". The appeal is that you can easily change your life into a healthy one. In addition to the recipes introduced this time, I'm happy that it goes well with most ingredients such as fish and meat. Make it a habit to use flaxseed oil and live a lively life.

Reference: What is the effect of flaxseed oil on the skin?

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