Fats and oils: how to properly use flaxseed oil and why it must never be heated?

Flaxseed oil is deservedly considered a superfood due to its record-breaking content of alpha-linolenic acid, which is a plant-based source of valuable omega-3 fatty acids. This product is frequently recommended for inclusion in the diet to support the cardiovascular system, improve skin condition, and reduce inflammatory processes in the body. However, handling flaxseed oil requires strict adherence to rules, the violation of which not only negates all its benefits but can also harm health.

The main characteristic of flaxseed oil lies in its extremely high chemical instability. Polyunsaturated fatty acids have open bonds that instantly react with atmospheric oxygen at the slightest heating. If you try to fry with flaxseed oil or add it to a boiling dish, it will instantly break down into toxic peroxides and free radicals. For this exact reason, this product is strictly forbidden to undergo any thermal processing.

Flaxseed oil can be consumed exclusively cold. It is added to already prepared porridges, cold fresh vegetable salads, cottage cheese, or smoothies. At the same time, it is important to monitor the temperature of the dish—it should not be hot. The optimal daily dose for an adult is usually one to two tablespoons, and you should not exceed it without a doctor's prescription so as not to overload the digestive system.

Due to its high vulnerability to external factors, flaxseed oil has a very short shelf life and requires special storage conditions.

If flaxseed oil has acquired a pronounced bitter taste, it means the oxidation process has gone too far. You cannot consume such a product as it will cause oxidative stress to the body's cells instead of bringing benefits. Proper use of flaxseed oil makes it a powerful health-improving tool, but it requires attentiveness and discipline.