What is flaxseed oil?
Flaxseed oil is manufactured by pressing ground flaxseed to release the oil found inside the seed walls. Fiber and protein from the seed coat are byproducts of the oil extraction process and are sometimes sold as “flaxseed meal.” Milled flaxseed, on the other hand, is the entire milled seed, including the oil.
Many people choose to consume flaxseed oil because it is a potent source of omega-3 fatty acids. While this is true, whole-milled flaxseed, which includes the oil, may provide more health benefits than flaxseed oil alone.
Benefits of flaxseed oil
Flaxseed oil is rich in alpha-linolenic acid (ALA), a type of omega-3 fatty acid, as well as omega-6 fatty acids. In fact, flaxseed has the highest ALA content of any food source. Both fatty acids are essential to the body but play different roles. Most North Americans get plenty of omega-6 fatty acids thanks to the prevalence of vegetable oils in the modern diet. However, research suggests that most Americans are deficient in omega 3s. Alpha-linolenic acid is the only omega-3 fatty acid recognized as essential by the FDA because it cannot by synthesized by the body [1]. EPA and DHA can be synthesized from ALA. The benefits of ALA include cardiovascular, anti-inflammatory, cognitive, anti-aging and more [2], [3], [4], [5], [6].
Why is whole-milled better than oil?
Flaxseed oil does have some amazing benefits in the form of ALA. However, high quality whole-milled flaxseed includes all the benefits of flaxseed oil, plus additional nutrients such as lignans (powerful antioxidants), fiber (soluble and insoluble), vitamins and minerals, and protein. Furthermore, unlike flaxseed oil, high quality milled flaxseed does not require refrigeration, and it’s much easier to incorporate into meals!
Potent source of ALA omega 3s
Whole milled flaxseed is made using the whole flaxseed and thus contains all the ALA omega-3 content found in the seed. This makes it a significant source of ALA with about 3000 mg per 2 tbsp serving. You don’t need to eat pure flaxseed oil to get a potent dose of ALA.
Lignans
Flaxseed is also very rich in lignans—a type of antioxidant. With 9-30mg of lignans per gram, flaxseed has 75-800 times the amount of other sources and the highest known content of any food [7]. Most of the lignans in flaxseed are in the outer layers of the seed coat [8]. Thus, products that do not include the seed coat, such as flaxseed oil, do not provide these antioxidants. Milled flaxseed has higher lignan bioavailability than whole flaxseed [9].
Why are lignans beneficial? There is evidence that lignans may help to prevent hormone related cancers such as prostate, ovarian, and breast cancer [10]. Some studies have also indicated that lignans found in flaxseed may have a positive impact on other hormone related health issues such as polycystic ovary syndrome [11]. Furthermore, since lignans are classified as antioxidants, they may reverse oxidative stress in the body and have an anti-inflammatory effect [12], [13], [14]. Research is still going on into the positive health effect of lignans for men and women.
Vitamins & Minerals
Flaxseed oil does not contain any vitamins or minerals whereas milled flaxseed is a good source of thiamine, copper, molybdenum, magnesium, and phosphorus [15].
Protein & Fiber
Flaxseed oil has no protein or fiber, whereas milled flaxseed contains about 3 grams of protein and 4 grams of fiber (including soluble and insoluble fiber) in a 2 tbsp (15g) serving.
Convenient storage and use
Flaxseed oil is highly reactive when exposed to oxygen, light, and high temperatures. For this reason, it is often stored in dark bottles and must be refrigerated after opening. Once you take the flax oil out of its bottle, it needs to be consumed immediately to avoid rancidity. Furthermore, you cannot cook with flaxseed oil because it oxidizes quickly. This means there are limited ways to use flaxseed oil and most people will have to consume it directly.
On the other hand, a properly milled flaxseed is shelf stable and will not go rancid easily. You can use milled flaxseed in countless applications including smoothies and protein shakes, bread and other baked goods, salad dressings, as an egg or oil substitute, and more. Further, Manitoba Milling Company milled flaxseed does not require refrigeration.