naturfoods™ - the extensive natural lifestyle benefits of omega-3 derived from flax seed oil
one of australia’s most highly regarded manufacturers of quality cold pressed oils (melrose health) produces a very high grade flaxseed oil which for many years now has been increasing in popularity.
Melrose have collated some great information on their high grade flaxseed oil (here) which I have made available here.
“Eating the right fats is now essential for optimum health.Today, many people are now realising that there is a necessity to consume the good fats and reduce the harmful fats.
The good fats are the two essential fatty acids: Omega-3 which includes Alpha Linolenic Acid (ALA) (as well as Docosa Hexanoic Acid (DHA) and Eicosapentaenoic Acid (EPA) and a range of other lesser known Omega 3’s) also called super polyunsaturated and Omega-6 Gamma Linoleic Acid (GLA), more commonly known as polyunsaturated fat. These fats are essential because our bodies cannot exist without them and most importantly of all - they must come from food. A serious deficiency of either results in progressively poorer health. For these reasons, healthy fat is every bit as important as protein, minerals and vitamins. Our eating habits have changed since the arrival of processed food.
This graph shows the change in Omega-3 and Omega-6 fat consumption over the past million years. Note the reduced consumption of Omega-3 since 1900. It is true to say that we now consume too much Omega-6 and insufficient Omega-3 (some would argue that the consumption of Omega 6 to Omega 3 in the typical western diet is 10 : 1). To correct this imbalance we need to consume more Omega-3, (the richest source is Flaxseed Oil with 52-62%) whilst reducing Omega-6.
To reduce Omega-6, avoid purchasing products such as Margarine that emphasise Polyunsaturated and replace with monounsaturated products or products emphasising Omega-3.
Why do I need essential fats?
The essential fats act as lubricants, cushions and insulators, guarding against the stresses that we encounter. They provide structural rigidity to cell membranes, and specifically in the case of the Omega-3 Alpha Linolenic Acid (ALA), provide a range of anti-inflammatory eicosanoids. ALA is also known to disperse platelet aggregates in the blood.
A recent paper also explores the possibility of ALA increasing the tissue concentration of DHA (Docosahexaenoic acid), a special fatty acid stored in the brain - brain food with implications for improving visual acuity and enriching brain cell communication and development. Omega-3 ALA can be converted in our bodies to the longer chain EPA and DHA found in fish oils in the same way that fish eat algae to convert plant ALA to EPA and DHA.
The National and Medical Research Council recommend we increase our consumption of omega-3 fats (4)
To reverse the present imbalance we need to increase consumption of oils rich in Omega-3 fatty acids - Flaxseed (52-62%), Fish Oil (30%) and Cod Liver Oil (up to 25%), and reduce Omega-6 oils - Safflower, Sunflower, Sesame, Peanut, most other vegetable oils and fatty meats. The ultimate objective is to have an equal (1:1) ratio of Omega-3 and Omega-6 fatty acids.
Frequently Asked Questions
Can everyone take Flaxseed Oil?
Everyone can enjoy the benefits of Flaxseed Oil. The adult daily usage is 2 teaspoons (1 dessertspoon or 10ml) For children 6 months to 2 years - 1 teaspoon every other day 2 years to 5 years - 1 teaspoon daily 6 years to 12 years - 1 teaspoon daily 13 years and older - 2 teaspoons daily Pregnant and nursing mothers - 1 to 3 teaspoons daily
How is Flaxseed Oil taken and when is the best time?
Flaxseed Oil can be taken at any time of the day. It can be added to breakfast cereal (before adding the milk), make a smoothie, add to salads or taken off the spoon. As Flaxseed Oil is intended to be taken regularly, breakfast is the ideal time.
What does it taste like?
Flaxseed Oil has a nutty buttery taste that is pleasant.
Is Flaxseed Oil the same as Fish oil?
Flaxseed Oil is plant oil high in Omega-3 (ALA). Fish eat plants and algae also rich in Omega-3 ALA and then convert the ALA to EPA and DHA in their bodies. Humans can convert ALA to EPA and DHA in their bodies, especially if they reduce their consumption of Omega-6 (polyunsaturated) oils such as safflower and sunflower salad oils and meat.
Can you take too much Flaxseed Oil?
Yes you can take too much of anything. Fat or oil intake should not exceed 30% of total kilojoules (calories) per day. When taking Flaxseed Oil, you should be mindful of reducing other fats so total fat is not increased overall.
Why is Flaxseed Oil packaged in opaque containers?
Light, especially bluish fluorescent light, is very damaging to Omega-3 oils such as Flax and fish oils as it initiates photon oxidation. Light is reported to be more damaging than heat. Why is Flaxseed Oil kept in the refrigerator? Omega-3 oils such as Flax and Fish oil maintain their freshness longer when kept at a low temperature. If storage over a long period is necessary it is safe to store in the freezer.
How long does it keep?
Unopened and refrigerated, Flaxseed Oil has a 12 month dating. After opening, keep refrigerated and use within 8 - 10 weeks.
Why do Omega-3 rich oils require special production methods?
Omega-3 rich oils such as Flaxseed need to be produced in the absence of air and light and at a temperature as low as 35°C in order to reduce the potential to oxidise.
Organic
Wherever possible it is important to buy certified organic oils. Melrose oils are certified organic by ACO (Australian Certified Organic). Oils that are titled Chemical Free have been tested for pesticides, fungicides and weedicides by NATA approved laboratories and found to be below the level of detection. Fish oils are contaminated by the Run off from land into the oceans. Fish oils can never receive organic certification. On the other hand, land crops with organic certification overcome the risk associated with the ingestion of these contaminants.
Natural Vitamin E
It is frequently reported that additional Vitamin E should also be taken when consuming Omega-3 fatty acids on the basis that the Omega-3 fats are prone to oxidation with the consequent development of free radicals. Melrose Vitamin E is a mixed tocopherol anti-oxidant predominantly gamma tocopherol.
Natural Vitamin E, produced from Soy, Corn or Sunflower oil, is composed of a mixture of tocopherols: gamma, alpha, delta and beta. Researchers initially believed that the alpha form was the more effective anti-oxidant and manufacturers converted the mixture to alpha, but results of trials have been disappointing. It is now widely believed that the natural form of mixed tocopherols with gamma predominating offers a superior choice.
Weight
Re-arranging the type of fats consumed by reducing Omega-6 and increasing Omega-3 does not increase weight.
Dosage
Melrose Organic Flaxseed Oil
The adult daily usage is 2 teaspoons (1 dessertspoon or 10ml)
For children:
- 6 months to 2 years - 1 teaspoon every other day
- 2 years to 5 years - 1 teaspoon daily
- 6 years to 12 years - 1 teaspoon daily
- 13 years and older - 2 teaspoons daily
Pregnant and nursing mothers - 1 to 3 teaspoons daily.
References
- E. Mantzioris, M.J.James, R.A.Gibson and L.G.Cleland - Dietary Substitution with Linolenic acid - rich vegetable oil increases eicosapentaenoic acid concentration in tissues. Am J Clin Nutr 1994
- Allman MA, Pena MM, Pang D, - Supplementation with flaxseed oil versus sunflower oil in healthy young men consuming a low fat diet: effects on platelet composition and function. Eur J Clin Nutr. 1995;49:169-178.
- L.Abedin, E.I.Lien, A.J.Vingrys and A.J.Sinclair. The Effects of Dietary - Linolenic Acid Compared with Docosahexaenoic acid on Brain, Retina, Liver and Heart in the Guinea Pig. Lipids, Vol. 34, no 5 (1999)
- National Health & Medical Research Council. - The role of polyunsaturated fats in the Australian diet. 1992. AGPS: Canberra.
note: this information above © to Melrose Health 2007 and is repurposed for use on the naturmama® blog in support of the melrose range of quality cold pressed oils
download a copy of the melrose flaxseed oil brochure: here
Tags: brain function-medicines, heart - medicines, inflammation - foods, joint pain / arthritis - medicines, naturbaby™, naturcomments™, naturparenting™, nuts & seeds, omega 3 - seed oil
July 21, 2007 at 9:19 pm
Hi,
I recently started adding organic Flax seeds to my smoothies in the morning. In this blog you mention flaxseed oil but not the seeds. Is there a difference between Flax seeds and Flax seed oil? Is it better to take the oil rather than the seeds? Annette
July 22, 2007 at 10:36 am
Hi there Annette, thanks for visiting naturmama.com.
The answer to your question is that it depends on which benefit you are seeking.
If you are after the omega 3 benefit principally I would say the flaxseed oil would be best.
If you are looking for the benefit of a combination (albeit a lesser concentration) of omega 3 AND soluble / insoluble fibre support for digestive and liver health then the flaxseed meal would be best.
Just as a note though it is very important that the oil / meal:
i) have been refrigerated and remains so at home - reason: omega 3 sources are very heat and light sensitive and need to be protected from both in order to prevent rancidification - rancid oil if consumed is dangerous and can swiftly cause damage (oxidise) cell structure and function
ii) have been processed using cold extraction or crushing techniques - reason: - same as above
iii) have been sourced from certified organic crops reason: flax in mass commercial crops - i.e. where the soils have minimal health and are reliant on fertilisation - is known to be heavily burdened by pest and therefore heavily “polluted” by chemicals - read my summaries on the emerging research on the impact chemicals are having - take a “no chemicals” policy for your home / food / cleaning / environment / planet
iv) in the case of the oil that it is stored / sold in an amber brown glass bottle or inert metal (not plastic) in order to protect from light oxidation / interaction with the plastic material.
Given you have addressed the above issues I would recommend using a combination of the two at various times in a variety of different ways:
e.g. flaxseed meal on cereals, added to salads
e.g. flaxseed oil in smoothies, mixed with cottage cheese for use on crispbread or puffed cereal cake, used as the base for a salad dressing (combine the oil, with your choice of fine vinegar, garlic, lemon myrtle or verbena or other herbs, sometimes soy mayo)
I use and have recommended for years to natural lifestylers that a combination of the two is an advantage.
(As an extra idea I mix the flax meal with sunflower kernel and almond meal (”LSA” 3:2:1 ratio) and use this on everything - my kids love this LSA in their (soy) milk as a yummy drink
I will work on a post to clarify the benefits of the flaxseed meal shortly
September 24, 2007 at 8:23 pm
hy from Greece
October 17, 2007 at 9:56 am
[...] Flaxseed Oil – has a wide range of benefits to the body including anti-inflammation and improved cell health. The ability of the body to function is heavily reliant on available sources of essential fats – of which Omega 3 (as is found in Flaxseed Oil) is part. I would recommend 1-2 dessertspoonful per day (if cold pressed organic oil) or 2 caps 2x - 3x per day (if capsules) taken AM and PM. [...]
July 3, 2008 at 3:41 pm
We are Manufactures and Exporters Of:-Cold Pressed oils of Castor, Sesame, Peanut, Flax, Coconut, Cashew, Mustard, Black seed, Etc….,
Kindly Contact us for your requirements.
Regards,
Ramanujam Raghavan Iyengar.
Company name : YANTRA
180,Thanthai Periyar salai,
Kumaran nagar,
Chennai,
Tamil Nadu,
South India – 600 119.
Fax no - +91 44 42181008
Mobile 99401 81091
E-MAIL: yantraoils@gmail.com