Flaxseed oil: the omega-3 star for the cold kitchen
No other cooking oil delivers so much plant-based omega-3. In return it is delicate. We show you how to get the best from it without ruining it.
Freshness is everythingPlant-based omega-3 at the top
Flaxseed oil consists of nearly 53 percent of the omega-3 fatty acid alpha-linolenic acid (ALA), making it the leader among cooking oils. ALA is a polyunsaturated fatty acid and contributes, among other things, to maintaining a normal cholesterol level.
Precisely because many diets contain too much omega-6 and too little omega-3, flaxseed oil is a valuable counterbalance, provided it is fresh.
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Never heat it
The valuable omega-3 fatty acids are exactly what makes flaxseed oil delicate. When heated they oxidise and can turn into unwanted compounds, even trans fats. Flaxseed oil therefore belongs strictly in the cold kitchen: in dressings, dips, smoothies, over vegetables or in the classic with quark and potatoes. It never belongs in the hot pan.
Quick to turn rancid, so store it right
Flaxseed oil reacts sensitively to oxygen, heat and light. Unopened it often keeps only about three months, and after opening it should be used within three to five weeks and stored in the fridge.
A rancid, bitter-sharp flaxseed oil belongs in the bin. This is the biggest problem in retail: many oils are already too old when bought. Buy small amounts and check the pressing date.
What to look for when buying
- Cold-pressed and fresh: check for a pressing or bottling date. The fresher the better.
- Dark bottle, kept cool: ideally from the chilled shelf, and straight into the fridge at home.
- Small amount: better to buy fresh more often than to let a stock go rancid.
- Taste test: fresh flaxseed oil tastes mild and nutty, never bitter or sharp.
Cold or hot, which oil fits?
The cooking-oils overview shows at a glance which oil belongs in the cold kitchen and which takes heat.