Flaxseed oil is one of the most popular oils consumed worldwide. People usually eat it for a healthy balanced diet due to its natural plant base.
If you cannot find this oil at the supermarket, here is a list of flaxseed oil substitutes that can work in a pinch.
What Is Flaxseed Oil?
Flaxseed oil is a plant oil extracted from the seeds of the flax plant. This plant is high in minerals, including omega-6, omega-3 ( in the form of alpha linolenic acid), and other good fat content.
You may know that omega-three fatty acid is a vital substance that helps improve health and the immune system. Due to its high proportion of omega-three fatty acids, linseed grease is often used as a painkiller.
Moreover, linseed balm also contains a large amount of protein, an important component in reducing risk of heart disease.
This grease can be pressed down to liquid and used as a normal spice for tuna salad and other dishes.
6 Ingredients For A Flaxseed Oil Substitute
As a rule of thumb, any nut oil can stand in the place of flaxseed for its dominant nutty tone.
So, I will choose the top 6 options (5 nut-based and 1 animal-based alternatives) with the comparable health benefits with the original one.
Coconut oil is a cheap flaxseed oil substitute. It provides us with medium-chain triglycerides (MCTs) – a component of coconut flesh that helps leverage good cholesterol.
Coconut oil has a similar portion of protein with the flaxseed oil with 0.11g, and the coconut has nearly the same amount.
Furthermore, this alternative to flaxseed oil is rich in saturated fat and calories, just like the linseed. The calories index of coconut oil and linseed oil is 892 and 884 respectively. Some of the useful components of coconut:
- Fat content: 13.5 g, consisting of 11.2 g saturated fat
- Vitamin E: 0.015 mg
- Vitamin K: 0.082 mcg
- Calcium: 0.136 mg
- Iron: 0.007 mg
- Zinc: 0.003 mg
Both grape seed and flax seeds are polyunsaturated fats. Grapeseed oil is compressed from the seeds of grapes. It can be produced through grease manufacture or the process of winemaking.
In regard to the nutrition ingredients, they both include oleic acid, palmitic acid, and linoleic acid. All of these substances are beneficial for our immune system.
Besides its health function, this linseed oil alternative is used for beauty products. Combining vitamin E and omega-6 can help postpone the sign of aging and keep moisture in the skin.
Here are some of the grapeseed balm components:
- Calories: 120
- Fat: 13.6g, including 1.31g of saturated fat
- Vitamin E: 3.92mg
If you are looking for healthy kind of cooking oils, peanut oil is also an ideal substitute for flaxseed oil. As linseed oil and peanut oil are both derived from seeds and nuts, they have similar components.
Peanut oil and linseed oil have the same amount of protein. Peanut oil in liquid form has 0.03% more energy than flax oil.
In addition, both peanut oil and linseed oil can suspend radical damage and heart disease. Here is the breakdown of the mineral for one spoon of peanut anoint:
- Calories: 119
- Saturated fat: 2.3 gr
- Monounsaturated fat: 6.2 gr
- Vitamin E: 11% of the RDI
- Phytosterols: 27.9 mg
The olive balm is another great substitute for flaxseed oil: it is one of the most popular cooking oils in the family. Olive oil ranks higher in fatty acid content as it comprises a prosperous amount of monounsaturated fat.
There is research showing that people who eat a lot of olive and flax seeds have a low rate of getting diseases. Therefore, you should eat raw olive oil by mixing them with vegetables in a salad.
This is the list of its structure:
- Calories: 119
- Vitamin E: 1.9 mg
- Fat: 14 grams
- Vitamin K: 8.1 mcg
Fish anoint is the only flaxseed oil alternative in this list that can be consumed as either foodstuff or capsule form. Either fish oil or flax oil has many omega-3 fatty acids, which are beneficial for our eyes and brain.
Moreover, similar to the linseed, eating fish oil can generate good cholesterol and reduce heart attack risks. Here is some nutrition information:
- Calories: 209
- Saturated: 21g
- Cholesterol: 766mg
Walnut oil is produced by pressing the walnuts. Since it is produced by pressing the walnuts, it has a nutty flavor like flaxseed oil. You can use 1-2 tsp of this sub instead of flaxseed one.
This ingredient is also packed with healthy nutrients, including unsaturated substances called polyphenols.
Omega-3 in your nut can help restructure your skin, scrap inflammatory skin disorders and boost injury healing.
This is what walnut anoint contains:
Calories: 884 kcal
Saturated fat: 9.1 g
Frequently Asked Questions
Flaxseed Oil Vs Coconut Oil: Which Is Better?
In general, coconut oil vs. flaxseed oil are great alternatives to flaxseed oil. However, regarding nutrition facts, flax balm has some benefits that outweigh the coconut.
Firstly, flax anoint contains more calories per 100g than coconut oil, which means eating linseed balm will provide you more energy than the coco anoint.
Secondly, it has more protein than coconut. Protein is a vital substance for our body; it boosts our health and strengthens the immune system.
Lastly, linseed oil has sizably more phosphorus than palm oil. This mineral is positively involved in reproduction and wound healing.
How Much Flaxseed Oil Should I Eat Everyday?
The amount of anointing you should consume each day depends on your gender, age, and degree of exercise.
According to (USDA), women between the ages of 19 and 30 who play sport for less than 30 minutes per day should eat roughly six teaspoons of anoints every day, while women over the age of 30 should consume five teaspoons.
For women who exercise daily, the intake may be a little higher.
What Are The Benefits Of Flaxseed Oil?
The biggest benefit of flaxseed oil is strengthening our health. It is one of the richest nutrition supporters of the immune system. Here are some key points in its function:
- High in Omega-3 Fatty Acids: Omega-3 is very helpful in suspending brain depreciation.
- Help reduce cancer cell growth: According to some studies, flax anoint was proven to block the construction of colon cancer.
- Improve skin texture: flax anoint could help smoothen and hydrate the skin while also treating certain skin problems.
- Reduce the risk of heart attack: Using linseed oil for a long period helps lower blood pressure levels and improve the elasticity of arteries.