Flaxseed: Anti-Inflammatory Powerhouse

It's about the imbalance of Omega 3 and 6 ratio.

An imbalance in the omega-6 to omega-3 fatty acid ratio, particularly with excessive omega-6 intake, can contribute to chronic inflammation and increase the risk of various diseases. Here, we cover an explanation about seed oils and recipes for how to incorporate flaxseed into your diet.

John Bagnulo 6/25/25

Why Seed Oils Create Inflammation and Oxidation

JB 06/25

Most processed foods contain some vegetable or seed oil. The vast majority of restaurants cook primarily with one of these as well. The result is that most people now have much higher levels of polyunsaturated fats in their tissues than is biologically appropriate. Every type of fatty acid has different properties that are imparted on the oils they are found in. Polyunsaturated fats make vegetable and seed oils liquid at room temperature. That quality, along with their being very inexpensive and having no significant flavor make these oils the mainstay in the food industry. Couple that with the fact that they are considered “heart healthy” and it’s easy to understand how we got to this place.

If an oil or source of fat lowers cholesterol levels it is often regarded as a healthy choice, despite evidence suggesting otherwise. This misguided and unfounded perspective on how foods influence cardiovascular health has led to major problems in multiple areas of our health.

The real impact is measured downstream from the inflammation that the tide of omega 6 fatty acids promote when they become a major source of calories. As we incorporate more and more of these fats into our tissues, we generate more pro-inflammatory eicosanoids that undermine our organs or organ systems. Additionally, these polyunsaturated fats react poorly with oxygen and oxidative molecules that necessary for normal metabolism. This oxidation destroys critical parts of our cells and again, multiple organs suffer. The brain, heart, liver, as well as the microbiome, no part of us is spared the damage. Ironically, the LDLs that the liver packages and distributes throughout the body are also more easily oxidized. This results in their increasingly being able to infiltrate the artery lining and thereby accelerating the rate-limiting step to heart disease. The fats that are optimal for our health are primarily saturated and monounsaturated.

These resist oxidation and don’t contribute to inflammation. If we cook with coconut oil, butter, and/or olive oil, we will get this type of optimal blend of fatty acids. Small amounts of polyunsaturated fats from the wild salmon we eat, the flaxseed oil we include in a salad dressing recipe, or the handful of nuts we snack on can provide us all that we need.

Jan Buhrman 6/25/25

Flaxseed is a small seed with a big impact. Here’s how to start incorporating it into your daily routine. Flaxseed is rich in omega-3s (ALA), which help reduce inflammation.

An anti-inflammatory diet supports health by reducing inflammation, which can lower the risk of many health issues. The anti-inflammatory diet it involves avoiding gluten, refined carbohydrates, and omega-6-rich oils and emphasizes foods that support the body's healing process.

Adding foods rich in omega-3s—such as fatty fish like salmon and mackerel, as well as plant-based options like flaxseed, flaxseed oil, chia seeds, walnuts, and pecans —can make a meaningful difference. Even small changes, such as adding to your salad dressing, can yield significant results.

Do not buy pre-ground flaxseed. Purchase whole flaxseeds and grind them fresh using a spice grinder, coffee grinder, or blender. Store freshly ground flaxseed in an airtight container in the refrigerator and use it within three to four days for maximum nutritional benefit.

Flaxseed oil is fragile and should never be heated. Add it only to cold or room-temperature dishes. Store flaxseed oil in the refrigerator and discard it if it becomes cloudy, bitter, or develops a fishy or burnt odor.

Daily Goals

Include two to three tablespoons of ground flaxseed each day by adding it to oatmeal, smoothies, yogurt, cold soups, or grain bowls. Include one to two teaspoons of cold-pressed flaxseed oil daily by using it in salad dressings, smoothies, or by drizzling it over cooked dishes.

Turmeric, ginger, and garlic are flavorful anti-inflammatory spices that can be incorporated into your meals by stirring them into yogurt or blending them into dressings.

Flax-Friendly Salad Dressing Options

Creamy Yogurt-Tahini Dressing

This dressing is rich in healthy fats and probiotics and works well on greens, grain bowls, or roasted vegetables.

Combine grass-fed plain yogurt with tahini and a small amount of cold-pressed flaxseed oil. Add a squeeze of lemon juice and a bit of finely grated garlic. A pinch of turmeric or cumin adds warmth. Whisk until smooth and adjust consistency with a bit of water or extra lemon juice if needed. Add sea salt and top your dish with black sesame seeds for a nice presentation.

Add the flaxseed oil last and stir it in gently. Store this dressing in the refrigerator and use it within three days. Never heat this dressing.

Simple Flax Vinaigrette

Combine equal parts of cold-pressed flaxseed oil and extra-virgin olive oil. Add an acid such as vinegar or lemon juice and a bit of mustard if desired—season with salt, pepper, and your favorite herbs.

(¼ cup each of oils, four tablespoons lemon juice, one teaspoon mustard, two tablespoons minced shallot, one teaspoon honey, salt, and pepper )

Shake well and store in the refrigerator. Use within three to four days. Flaxseed oil is delicate and should never be heated. Always add it to cold or cooled foods only.

Want to know more about the anti-inflammatory diet? Learn with us, cook, hike, swim, and eat meals that support the body's healing process.