Research
Macro partitioning
Consuming 50g of flaxseed daily for 4 weeks raises plasma and erythrocyte alpha-linolenic acid (ALA) and long-chain n-3 fatty acids, with bioavailability from ground flaxseed flour being equivalent to flaxseed oil.
To boost your omega-3 levels, eat 50g of ground flaxseed daily. It raises your blood ALA levels just as effectively as taking flaxseed oil capsules, and baking it into foods doesn't create harmful oxidation products.
GoodSupportsHIGH confidence
Flaxseed raised a-linolenic acid and long-chain 12-3 fatty acids in both plasma and erythrocyte lipids... Changes in plasma a-linolenic acid were equivalent when 12 g a-linolenic acid/d was provided as raw flaxseed flour (50 g/d) or flaxseed oil (20 g/d) suggesting high bioavailability of a-linolenic acid from ground flaxseed.
Why this rating
Cross-over study with clear biochemical markers and statistical significance.
Source
High α-linolenic acid flaxseed (<i>Linum usitatissimum</i>):some nutritional properties in humans
Stephen C. Cunnane et al. · British Journal Of Nutrition · 1993
crossover · n=14Cited 455×
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