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Is Flaxseed Oil Suitable for Cooking?

Flaxseed Oil

Find out if Flaxseed oil is the right choice for your kitchen. In this article, we will explore what makes this oil unique, its benefits for cooking, and how it compares with other cooking oils. Article by Benvolio, experts in organic seed oils since 1938.

In recent years, Flaxseed oil has gained popularity in the Italian diet, known for its health benefits. However, many wonder if it is suitable for cooking. Benvolio, a renowned brand in the production of organic and special seed oils since 1938, guides us in a detailed analysis to better understand the properties of this oil and its use in the kitchen.

What is Flaxseed Oil?

Flaxseed oil, extracted from the seeds of the flax plant, is celebrated for its high content of alpha-linolenic acid (ALA), an essential omega-3 fatty acid for our health[1]. This oil has a long and rich history, and its popularity has grown over the years, especially among those seeking a balanced and natural diet. The use of this oil dates back thousands of years, with its earliest uses recorded in various ancient cultures. This oil was valued for its nutritional and therapeutic properties, as well as for industrial uses.

It is rich in polyunsaturated fatty acids and also contains important nutrients such as vitamin E. The cold extraction method, used by Benvolio, ensures the preservation of its nutritional and organoleptic properties. Traditionally, flaxseed oil has been used both in cooking and in folk medicine. Today, it is appreciated mainly for its nutritional qualities and is incorporated into various diets, including vegetarian and vegan diets.

Flaxseed Oil
Flaxseed Oil

Benefits of Flaxseed Oil for Cooking

It offers several benefits when used in cold applications or as a finishing oil.
Nutritional Benefits: It is an excellent source of ALA, an omega-3 fatty acid that has been shown to reduce inflammation, improve heart health, and support brain function[2]. Adding it to salad dressings, smoothies, or over cooked foods can enrich the nutritional profile of the meal without compromising the oil’s quality.
Health Effects: Various studies have highlighted the potential health benefits associated with regular consumption of it including an improvement in cardiovascular health and a potential positive effect on reducing cholesterol[3].
Versatility in Cooking: Although it is not ideal for high-temperature cooking, its versatility as an ingredient in cold recipes makes it a valuable addition to the kitchen. It can be easily incorporated into a variety of dishes, enriching their taste and nutritional value.

How Flaxseed Oil Compares to Other Cooking Oils

Compared to other oils, it has a distinct nutritional profile. For instance, rice bran oil is known for its long shelf life and stability[4]. Canola and soybean oils are also good sources of ALA, similar to it.[4] Flaxseed oil has a low smoke point, making it less ideal for high-temperature cooking compared to other oils. This aspect is crucial when choosing oil for different cooking techniques. Each oil has its unique flavor and affects the taste of dishes differently. With its slightly nutty taste, is excellent for dressings, while other oils may be preferred for frying or cooking.
In conclusion, Benvolio’s flaxseed oil, although not ideal for high-temperature cooking, is an excellent choice for enriching the diet with essential nutrients. Its versatility and health benefits make it a valuable ally in the kitchen, especially for those who desire a natural and balanced diet.
L'Olio Di Semi Di Lino

Flaxseed oil for cooking

Here is a guide on how to effectively use Flaxseed oil in your culinary preparations:


  • Using Flaxseed oil in cold dish salad dressings:
    Mix Flaxseed oil with vinegar or lemon juice and herbs of your choice for a nutritious salad dressing. Sauces: Mix it into sauces for a nutty flavor and an omega-3 boost.
  • Added to cooked foods:
    After cooking, drizzle flaxseed oil over vegetable, pasta or rice dishes for added flavor and health benefits. Mixing into foods: Stir flaxseed oil into oatmeal, smoothies, or yogurt after cooking to maintain its nutritional integrity.
  • Incorporate into baking:
    In baked goods, flaxseed oil can be replaced with other fats in a 1:1 ratio. However, be careful of its distinctive taste. Omega-3 boost: Adding it to baked recipes can increase omega-3 content, which is beneficial for heart health
  • Pairing with other ingredients:
    Flaxseed oil pairs well with earthy or citrus flavors. Experiment with different herbs and spices. Healthy Fats: Combine with other healthy fats like avocados or nuts for a balanced nutritional profile.
  • Creative Uses Homemade Mayo or Aioli:
    Use flaxseed oil as a base for homemade mayonnaise or aioli. Marinades: Create marinades for tofu, chicken or fish by combining flaxseed oil with herbs and spices


By following these instructions, you will be able to enjoy the health benefits of flaxseed oil without compromising its nutritional value. Remember, the key is to avoid using it at high temperatures and enjoy its unique flavor in a variety of dishes.
Keyword: cooking, flaxseed oil
Benvolio Is Flaxseed Oil Suitable For Cooking?


  2. Fish-less omega-3 fatty acids.

  3. Flaxseed Enriched Pasta—Chemical Composition and Cooking Quality.
  4. Comparison of Nutri-Score and Health Star Rating Nutrient Profiling Models Using Large Branded Foods Composition Database and Sales Data.

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