如何科学食用亚麻籽油？吃对更健康

Core Insights - The article emphasizes the rising popularity of flaxseed oil due to its health benefits, particularly its high content of unsaturated fatty acids, and provides guidance on its selection and usage in cooking [1][4][19]. Group 1: What is Flaxseed Oil? - Flaxseed oil is extracted from the mature seeds of the flax plant through a low-temperature cold-pressing process [4]. - The primary nutrient in flaxseed oil is alpha-linolenic acid (Omega-3 fatty acid), which is essential for the human body and cannot be synthesized internally [4][5]. Group 2: How to Select Flaxseed Oil - Color: High-quality flaxseed oil should be golden or light yellow and clear; dark or cloudy oil may indicate oxidation or impurities [7]. - Smell: It should have a faint plant aroma; a strong or sour smell indicates spoilage [7]. - Label: Pure flaxseed oil should list only flaxseed as an ingredient; consumers should distinguish between pure and blended flaxseed oil [7]. - Packaging: Smaller bottles are recommended to reduce the risk of spoilage [9]. Group 3: Storage and Shelf Life - Unopened flaxseed oil has a shelf life of approximately 12-18 months, while opened oil should ideally be consumed within 3 months [12]. - After opening, it should be sealed and refrigerated (0-4°C) to prevent oxidation [10]. Group 4: Cooking Methods - Flaxseed oil should not be used for frying or high-temperature cooking, as prolonged heat can oxidize alpha-linolenic acid, affecting its nutritional quality [13]. - The smoke point of flaxseed oil is relatively low (approximately 107°C-160°C), making it suitable for cold dishes and low-temperature cooking [15]. Group 5: Usage Recommendations - For salads, drizzle flaxseed oil over fresh vegetables to retain its nutrients [17]. - In steaming dishes, add flaxseed oil after cooking to enhance flavor without losing nutritional value [18]. - It is advisable to mix flaxseed oil with other oils to ensure a balanced intake of fatty acids and avoid nutritional imbalances [20][22]. Group 6: Comparison with Fish Oil - Flaxseed oil and fish oil both contain Omega-3 fatty acids but differ in absorption; fish oil provides EPA and DHA directly, while flaxseed oil requires conversion in the body [23][24].