Flaxseed oil is rich in Omega-3 and helps improve physical fitness

Many people perceive fat as a health threat, a major contributor to obesity and cardiovascular disease. However, fat is actually an essential nutrient for the body's functioning. It not only maintains normal cell metabolism and lubricates joints, but also serves as a vital building block for brain function. Choosing the right fat is crucial to truly improve your health.

Choose good fats from Omega-3, 6, and 9

Oils and fats can be divided into "saturated fats" and "unsaturated fats". Excessive intake of saturated fats can easily increasecardiovascular burdenUnsaturated fats, on the other hand, can provide essential energy while minimizing adverse effects. Among unsaturated fats, the most popular are the "Omega" series of fatty acids, which can be further divided into Omega-3, Omega-6, and Omega-9. Each of these has different physiological functions, and the key lies in consuming the right "ratio" for each.

Omega-6: It helps maintain cell structure, promotes immune response and platelet aggregation (coagulation function). However, excessive intake may lead to chronic inflammation, arthritis, asthma, and even increase the risk of arteriosclerosis.
Omega-3: It has anti-inflammatory properties, improves cell membrane health, enhances insulin sensitivity, and helps lower bad cholesterol (LDL) and triglycerides. Furthermore, the DHA in omega-3s also positively impacts brain development and cognitive function.
Omega-9：It is a monounsaturated fatty acid with relatively neutral properties, but it can help lower cholesterol and regulate the expression of some carcinogenic and antioxidant genes.

Soybean salad oil or cooking oil commonly found in modern diets often have a high proportion of Omega-6. Although the human body requires a certain amount of Omega-6, excessive intake can easily trigger an inflammatory response. Therefore, it is necessary to balance the intake of Omega-3.

According to the American Heart Association, the ideal fat intake ratio is "polyunsaturated fatty acids: monounsaturated fatty acids: saturated fatty acids = 1:1.5:0.8." The ideal ratio of omega-3 to omega-6 is 1:1. Therefore, if you consume too much omega-6 at one meal (e.g., eating out), you should choose foods rich in omega-3 at the next meal to balance and maintain a healthy balance.

Flaxseed Oil: A Super Oil Rich in Omega-3

Among many oils, flaxseed oil is a leader in omega-3 richness. Besides omega-3s, flaxseeds also contain soluble fiber and lignans, the latter of which have phytoestrogen properties and may help prevent cancer. However, once the oil is extracted, these plant-derived components disappear. Therefore, if you want both fiber and phytoestrogens, you can consume flaxseeds directly as a healthy nut.

According to the Mayo Clinic, flaxseed and flaxseed oil offer numerous health benefits, including:

Preventing heart disease: Helpslower blood pressure, which may be beneficial for people with heart disease.
Lower cholesterol: Studies have shown that daily intake of flaxseed can reduce total cholesterol and low-density lipoprotein (bad cholesterol).
Improve diabetes: It helps lower blood sugar in patients with type 2 diabetes, but the blood sugar-lowering effect of flaxseed oil has not yet been clearly established.
Improve allergies：The anti-inflammatory properties of Omega-3 help reduce skin allergies such as hives and eczema.

Furthermore, the often overlooked issue of dry eyes can also be caused by a lack of lipids in the tears, leading to easy tear evaporation. Sun Qiqin, Vice Secretary-General of the Chinese Academy of Ophthalmology, noted that while modern diets promote a low-fat diet, the body still requires certain types of oils to maintain eye health. He recommends consuming omega-3-rich oils, such as flaxseed, nuts, and fish oil, to help alleviate dry eye discomfort.

Precautions for consuming flaxseed oil

Although flaxseed oil is rich in nutrients, there are still some precautions when consuming it:

Recommended dosage：Take about one teaspoon a day and mix it with rice or pasta.
Cooking temperature: Do not heat at high temperature. It is recommended that the temperature does not exceed 70℃ to avoid oxidation of oil and loss of nutritional value.
Attention to special groups: Pregnant women and breastfeeding women should avoid consumption; if you have a wound, are about to undergo surgery or are bleeding, you should also stop using it to prevent it from affecting blood clotting function.

In conclusion, oil is not always the enemy of health, choosing the right type and proportion is the key. Omega-3 Oils and fats, such as flaxseed oil, not only balance inflammation in the body but also protect cardiovascular health, improve metabolism, and enhance vision. With the right knowledge and proper consumption methods, oils and fats can be a valuable addition to a healthy diet.