Side effects of flaxseed oil-Beware of oxidation-
Taking about 1 teaspoon of flaxseed oil daily can have great health benefits. This is because flaxseed oil contains excellent nutritional components such as omega-3 essential fatty acids that our body needs but cannot produce. Understand the characteristics and side effects, and explain how to eat flaxseed oil safely and deliciously.
The effects of flaxseed oil
When considering the intake of health foods, it is important to pay attention not only to their effects but also to their safety. Let's introduce the effects and side effects of flaxseed oil.
Reaffirming the effect of flaxseed oil
Flaxseed oil has excellent characteristics and is attracting attention as health consciousness increases. However, taking it incorrectly can cause some side effects. First, let's check the effect of flaxseed oil once again.
What is the effect of flaxseed oil?
Flaxseed oil extracted from flax seeds contains plenty of natural blessings. Let's see why it is said to be good for you. * Please note that the effect may vary from person to person. There are about 20 types of fatty acids for the body to function normally. Among them, omega 3 and omega 6 cannot be made by the body and must be ingested with food. Modern people take enough omega-6, but the problem is omega-3. Intake is declining because meat-centric and fish-as-food (especially blue fish) diets have become mainstream.
Ingestion of omega 3 can be expected to have effects such as activation of brain cells, prevention of metabolic syndrome, and improvement of immunity. Flaxseed oil contains about 60% of the omega-3 a-linolenic acid that is essential to the body.
Experiments conducted by Dr. S. Harris and other Oregon Health Sciences research teams have shown interesting results: triglycerides in blood fed a diet high in EPA and DHA, both omega-3 fatty acids taken from salmon. It was reported that fat was much lower than that of omega-6 fatty acids such as safflower oil and corn oil. Experiments have shown that the same fatty acids have different effects on the body, and the results of this experiment also show that omega 3 has a positive effect on the body. Now, I've found that the health benefits you can expect from taking flaxseed oil are amazing. Now let's understand the side effects for safety.
Side effects of flaxseed oil
What are the side effects of flaxseed oil?
The most likely side effect of flaxseed oil is the "oxidation" of the abundant a-linolenic acid. Many media outlets have covered the harmful effects of oil oxidation on the body. Oxidation of oil refers to "deterioration of oil" due to oxygen in the air, heat, light, etc. Not only does non-fresh oil have a bad taste, but it also has a reduced nutritional value. However, it can be said that what should be considered in the oxidation of oil is that it has a bad effect on the body. In the process of oxidation, a substance called "lipid peroxide" is produced.
Side effects are the negative effects of the "oxidation" of a-linolenic acid. Since the liver is the only organ that can break down peracidized lipids, it is a burden and causes liver dysfunction point fatty liver.
The "toxicity of deteriorated oil" has also been pointed out by the Food Hygiene Department of the National Institute of Infectious Diseases, and you can see the serious problems of deteriorated edible oils and fats, as well as various studies and results. The a-linolenic acid contained in flaxseed oil has the characteristic of being oxidized by heat, light, and air. For this reason, if you eat a large amount of linseed oil that has deteriorated due to oxidation, it will be absorbed into the body, resulting in abnormal cell function and brain cell death, which may lead to the risk of developing dementia.
Flaxseed oil is particularly prone to oxidation. Ingesting large amounts of oxidized flaxseed oil can be a health hazard. In addition, we will explain other side effects.
Flaxseed oil can cause diarrhea symptoms
It is said that when I started taking flaxseed oil for my health, I became hungry.
Also, I heard that flaxseed oil is good for dieting, and it seems that women sometimes take more than the amount used for dieting purposes. It is important to be careful when consuming flaxseed oil. It is also recommended to take water at the same time as taking flaxseed oil.
Precautions when taking flaxseed oil
There are two things to keep in mind to avoid the risk of flaxseed oil oxidation and adverse effects on the body. Please refer to it to eat safely and deliciously.
Understand that it is vulnerable to oxidation and heat
It should be noted that a-linolenic acid contained in flaxseed oil is very easily oxidized by heat, light and air and becomes lipid peroxide. This is also written on the page of unsaturated fatty acids of the Ministry of Health, Labor and Welfare "e-Health Net".
First of all, regarding the measures against oxidation, pay attention to the following two points.
・ Use up as soon as possible after opening: Oxidation occurs when exposed to air. The longer the opened flaxseed oil is left, the more it will oxidize. To eat fresh flaxseed oil, use it up within a month after opening.
・ Be aware of the storage location: Store flaxseed oil before opening in a cool and dark place to avoid direct sunlight. Once opened, store it in the refrigerator in a sealed state. Please read the storage instructions on the product packaging at the time of purchase.
Next is how to eat flaxseed oil, which is not suitable for heating because it is sensitive to heat.
Conversely, if you eat it without heating, you can expect health benefits. It is recommended to use it as a dressing or to sprinkle it on vegetables and fish like extra virgin oil. Some people eat directly with a spoon. Flaxseed oil is delicious and has better health benefits when you eat and store it, keeping in mind the point of freshness.
Pay attention to flaxseed oil intake
Just because it's good for you, taking too much can be counterproductive. The same is true for flaxseed oil. The "Japanese Dietary Intake Standards (2015)" established by the Ministry of Health, Labor and Welfare also aims to avoid health hazards due to overdose.
The proper intake of flaxseed oil is about 1 teaspoon = 4g per day.
This is calculated from the recommended intake of a-linolenic acid of 1.6g to 2.4g and flaxseed oil containing about 60% of a-linolenic acid. If you overdose and over-calorie, you will end up falling. Instead, it's important to keep your daily intake unchanged.
To avoid the side effects of flaxseed oil, we have found it important to ensure that oxidation is avoided and that intake is protected. Correct usage and storage are the decisive factors for this, and the effect of flaxseed oil can be maximized. In this way, understanding not only the effects but also the side effects, and taking flaxseed oil correctly and deliciously is the key to living a healthy life.
When choosing flaxseed oil, we recommend the one that has been carefully extracted by the cold pressing method (cold press method) and the one that has not been refined. This is because the original nutritional components can be used as they are. If it is the first flaxseed oil, if it is refined rather than unrefined, it will be easier to eat without the peculiar habit of flaxseed. Start with a small size flaxseed oil.