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Linseed oil - production, application, effects and recipes

Linseed oil - production, application, effects and recipes

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linseed oil is pressed from the seeds of the flax of oil - either cold, then it takes on a golden yellow color, or warm, then it turns yellow-brown. It smells of freshly mown hay, tastes a bit of nut and fish, but it is bitterly rancid for a long time.

The most important facts

  • Linseed oil not only serves as a binder and an ingredient in salads for painters, but is also a remedy due to its valuable ingredients.
  • It is an essential source of omega-3 fatty acids.
  • It stabilizes the cardiovascular system and does a good job against gastrointestinal complaints such as gastritis, bloating, constipation and diarrhea.
  • Doctors suspect that the oil also has a positive effect on diabetes, asthma and ovarian cancer. This is still being researched.


The oil overflows with healthy ingredients, which fluctuate depending on the area where the flax is grown. These include around ten percent saturated fatty acids such as palmitic or stearic acid, 18 percent unsaturated fatty acids and up to 72 percent polyunsaturated fatty acids such as omega-3-linolenic acid, omega-6-linoleic acid and oleic acid.

Ten times as much omega-3 fatty acids as fish

This makes it one of the most important foods for getting the valuable omega acids: up to 70 percent of the polyunsaturated fatty acids are omega-3 fatty acids and up to 24 percent omega-6 linoleic acids. Of all the oils, only black cumin oil has a similarly high proportion of these acids - no other vegetable oil contains more omega-3 fatty acids. It even contains up to ten times as much as fish oil.

Mucilage, vitamins and phytoestrogens

It also contains mucilage, lecithin, protein, cadmium and linamarin. Vitamins include provitamin A, vitamins B1, B2 and B 6, as well as vitamins C, D, E and K. In addition there are sterols, folic, pantothenic and nicotinic acids. The trace elements contained include a wide range of iron, potassium, calcium, magnesium, zinc, sodium, copper and iodine. In addition, linseed oil has lignans, hormone-like active ingredients that have an antioxidant effect.

Health effects

Omega-3 and Omega-6 fatty acids strengthen the cardiovascular system and prevent heart attacks. They increase the ability to concentrate and strengthen brain functions. They also elevate mood as they affect dopamine levels. Vitamin A has an antioxidant effect and protects against free radicals. Lignans are phytoestrogens that relieve menopause problems in women.

Linseed oil: side effects and risks

Not only the dose makes the "poison", but also the wrong storage. If linseed oil is opened frequently and for a long time so that it comes into contact with oxygen, it can oxidize. It then tastes rancid and disrupts digestion: diarrhea and constipation, even alternating, are possible.

Vitamins and omega acids can be harmful not only through deficiency, but also through overdosing. One tablespoon a day is enough to get the daily dose of omega fatty acids.

According to the German Nutrition Society, one to two grams of omega-3 fatty acids per day are not only enough, too much of a good thing weakens the immune system and can lead to internal bleeding. The positive effect of omega-3 oils on the cardiovascular system is reversed when overdosed. The greatest danger is sudden cardiac death. That is why the Federal Institute for Risk Assessment demands limit values ​​for the content of omega-3 fatty acids in food.

As food

With hemp and poppy seed oil, linseed oil is one of the only three oil plants that originally come from Europe and were cultivated here. Since the Neolithic Age, it has been an essential source of omega-3 fatty acids, since the main food of the local grain mainly contains omega-6 acids.

Quark and oil

In traditional recipes, it is mainly found in dairy products, i.e. dishes based on quark, cream and yoghurt, such as in cream herring, jacket potatoes with quark or salads. This is less about taste. Uncooled, these dishes quickly became acidic, especially in summer, with the oil preserving.

Strong own taste

Linseed oil (if it is not old and rancid) has an intense taste of its own with a slight nut note. That is why it is particularly suitable for salad dressings, marinades and dips - especially in combination with carrier oils such as those from sunflowers, rapeseed or olives and juices from lemon, lime or lime, apple, wine or other fruit vinegar.

Salads, potatoes and cereals

It goes particularly well with lamb's lettuce, arugula, walnuts, lentil dishes, couscous and bulgur, but also in cereals, with oatmeal and potato dishes. Stirred in curd cheese, it not only provides omega acids, but also gives it a creamy consistency and, together with spices such as peppers, chives, parsley, dill, pepper, onions, garlic or shallots, becomes a dip. This can also be spread on bread.

Linseed oil in cosmetics

Although there is no scientific evidence that the skin absorbs the omega fatty acids, it is with this promise that the supplier is widespread in skin creams. It is also used to make soaps.

Meanwhile, the vitamins in linseed oil regenerate brittle, cracked skin from the inside if this damage is a result of a lack of the appropriate nutrients. If these nutrients now enter the blood through the oil, the skin and connective tissue become more elastic and the cells regenerate.

As a remedy

In addition to its positive effects on the cardiovascular system, it works well against constipation and thus prevents the consequential damage caused by chronic constipation such as fissures and hemorrhoids. But it can also work against diarrhea - generally it stabilizes the intestinal functions. It relieves stimuli, especially on the affected mucous membranes in the gastrointestinal tract. It also works against irritable bowel syndrome. Linseed oil helps a colon damaged by laxatives - it relieves abdominal pain, bloating and inflammation of the colon wall.

Ingested linseed oil lowers blood lipid levels. Research is currently ongoing to determine whether the ingredients can also be used to treat ovarian cancer, diabetes, asthma and infectious diseases. However, results are still pending. (Dr. Utz Anhalt)

Author and source information

This text corresponds to the specifications of the medical literature, medical guidelines and current studies and has been checked by medical doctors.

Dr. phil. Utz Anhalt, Barbara Schindewolf-Lensch


  • Grimm, Hans U. et al .: Linseed oil makes you happy !: The blue nutrition miracle, Dr. Watson Books, 2009
  • Lazzari, Massimo; Chiantore, Oscar: "Drying and oxidative degradation of linseed oil", in: Polymer Degradation and Stability, Volume 65 Issue 2, August 1999, sciencedirect.com
  • Mallégol, Jacky et al .: "Drier influence on the curing of linseed oil", in: Progress in Organic Coatings, Volume 39, Issues 2-4, November 2000, sciencedirect.com
  • Suryanarayana, C. et al .: "Preparation and characterization of microcapsules containing lined oil and its use in self-healing coatings", in: Progress in Organic Coatings, Volume 63 Issue 1, July 2008, sciencedirect.com
  • Singer, Peter: "Practical aspects in the intake of omega-3 fatty acids", in: Nutrition & Medicine, 25, 2010, Thieme
  • According to Cochrane, increased consumption of omega-3 fatty acids is largely useless: aerzteblatt.de (access: February 20, 2019), aerzteblatt.de
  • Bavarian Consumer Center: projekte.meine-raucherzentrale.de (accessed: February 19, 2019), Bavarian Consumer Center:

Video: Simple DIY Food Safe Finish: Beeswax and Raw Linseed Oil (July 2022).


  1. Jourdon

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  2. Kikree

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  3. Gumaa

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