These magical health effects of linseed oil are just exaggerating publicity and tricking you into paying IQ tax.
First, sooner or later 1 tablespoon linseed oil will only get fatter and fatter.
There is no research on flaxseed oil is beneficial to weight loss, but merchants promote flaxseed oil as slimming oil, so this is just a selling point planned by merchants for sales reasons, and most of the planned selling points are flaxseed.
Flaxseed is rich in soluble dietary fiber, which can delay gastric emptying and affect intestinal absorption.
Another animal experiment showed that adding 10% flaxseed to the diet can increase the level of leptin, which is beneficial to suppress appetite and reduce fat synthesis. These are the theoretical basis for flaxseed to lose weight.
However, "flaxseed is good for weight loss in theory" does not mean that "flaxseed oil is good for weight loss in practice".
If you really drink 1 tbsp linseed oil in the morning and evening, you will get about 180 kcal, which is equivalent to 2/3 steamed bread (about 80 g steamed bread made of 50 g flour) or 2/3 bowls of rice (1/kloc-0 ~/kloc-0)
Second, children are smarter: don't eat linseed oil, eat fish.
Linseed oil is rich in α -linolenic acid, with the content ranging from 39.90% to 60.42%. It can synthesize DHA (commonly known as brain gold) which is beneficial to brain development.
It is precisely because the human body has no ability to synthesize a- linolenic acid that all a- linolenic acid can only be obtained through food, so there is a saying that "children who eat linseed oil are smarter".
Considering that fetal brain development begins in the 20th week of pregnancy, merchants will encourage them to eat more linseed oil from the beginning of pregnancy.
However, the ideal is full, but the reality is very skinny. After all, the conversion rate of a- linolenic acid into DHA in the body is only about 9%, so it is more efficient to supplement DHA directly to pregnant women.
In addition, linseed oil will have a slight impact on hormone levels, and the National Institutes of Health recommends not to eat linseed oil during pregnancy.
Therefore, to make children smart, it is recommended to eat fish during pregnancy, but choose anchovies, yellow croaker, sea bass, catfish, cod, crab, lobster, herring, oyster, mackerel, freshwater bass, pike, flounder, salmon, sardines, scallops, shad, squid, tilapia and fresh water.
Third, constipation: eating linseed oil is not as good as eating vegetables.
There are three reasons for flaxseed oil to improve constipation in publicity:
First, flaxseed is rich in dietary fiber, which can improve constipation, and the oil made of flaxseed also has a certain laxative effect.
Flaxseed is indeed rich in dietary fiber. 10 g flaxseed can provide 1 g water-soluble dietary fiber and 3 g insoluble dietary fiber, which can increase fecal volume, so eating flaxseed may improve constipation, but there are few related studies.
In addition, dietary fiber is completely removed when flaxseed is made into flaxseed oil. If linseed oil can improve constipation, it is definitely not because of dietary fiber.
In addition, to get dietary fiber, just eat more vegetables. It is recommended to eat 1 kg of vegetables every day.
Second, the oiliness of linseed oil can moisten the intestines and relax the bowels.
In that case, there is absolutely no need to eat linseed oil. Why? The data shows that the daily average oil intake of Chinese residents is 42. 1g, which has exceeded the standard.
Third, flaxseed oil is rich in magnesium, which helps intestinal peristalsis.
Eating 1 00g linseed oil can only get1mg of magnesium, so manufacturers should not be willful to this extent.
Fourth, reduce blood fat: flaxseed oil is useless, flaxseed is better.
A meta-analysis of 28 studies in 2009 showed that:
Although eating linseed oil can slightly reduce total cholesterol and bad cholesterol, unfortunately, compared with the control group, the degree of reduction is not significant;
However, it is gratifying that eating flaxseed can significantly reduce total cholesterol and bad cholesterol, but flaxseed should be cooked, because raw flaxseed contains cyanogenic glycoside, which is easy to cause poisoning.
Although linseed oil does not have the miraculous effect of preventing and treating obesity, constipation, lowering blood fat and making children smarter, it is also suggested to replace some edible oils such as peanut oil, corn oil and rapeseed oil with linseed oil to achieve a more balanced intake of fatty acids.
In addition, linseed oil is afraid of high temperature and is best used to mix cold dishes; The total amount of all oil should be controlled at 25 ~ 30g/ day to avoid excess energy. Besides, linseed oil is so expensive, so it is natural to scrimp and save.