亞麻仁油富含的 ALA 就是一種 Omega-3 脂肪酸,在人體內能轉換成二十五烯酸( EPA )與二十二六烯酸( DHA )。大家可能會對 EPA 跟 DHA 聽起來似曾相識,沒錯,那就是魚油中常見的成分。魚油就是因為富含這上述的兩種脂肪酸,所以才會被認為對健康有益。對於吃素或者日常飲食中很少吃海鮮的人,亞麻仁油就是個補充 Omega-3 脂肪酸的理想選擇。
1.Muir, A. D., & Westcott, N. D. (Eds.). (2003). Flax: the genus Linum. CRC Press.
2.Tańska, M., Roszkowska, B., Skrajda, M., & Dąbrowski, G. (2016). Commercial Cold Pressed Flaxseed Oils Quality and Oxidative Stability at the Beginning and the End of Their Shelf Life. Journal of oleo science, 65(2), 111-121.
3.Chen, Z. Y., Ratnayake, W. M. N., & Cunnane, S. C. (1994). Oxidative stability of flaxseed lipids during baking. Journal of the American Oil Chemists’ Society, 71(6), 629-632.
4.Goyal, A., Sharma, V., Upadhyay, N., Gill, S., & Sihag, M. (2014). Flax and flaxseed oil: an ancient medicine & modern functional food. Journal of food science and technology, 51(9), 1633-1653.
5.Marventano, S., Kolacz, P., Castellano, S., Galvano, F., Buscemi, S., Mistretta, A., & Grosso, G. (2015). A review of recent evidence in human studies of n-3 and n-6 PUFA intake on cardiovascular disease, cancer, and depressive disorders: does the ratio really matter?. International journal of food sciences and nutrition, 66(6), 611-622.
6.Simopoulos, A. P., & DiNicolantonio, J. J. (2016). The importance of a balanced ω-6 to ω-3 ratio in the prevention and management of obesity.
7.Mani, U. V., Mani, I., Biswas, M., & Kumar, S. N. (2011). An open-label study on the effect of flax seed powder (Linum usitatissimum) supplementation in the management of diabetes mellitus. Journal of dietary supplements, 8(3), 257-265.
8.Kapoor, S., Sachdeva, R., & Kochhar, A. (2011). Efficacy of flaxseed supplementation on nutrient intake and other lifestyle pattern in menopausal diabetic females. Studies on Ethno-Medicine, 5(3), 153-160.
9.Dodin, S., Cunnane, S. C., Mâsse, B., Lemay, A., Jacques, H., Asselin, G., … & Forest, J. C. (2008). Flaxseed on cardiovascular disease markers in healthy menopausal women: a randomized, double-blind, placebo-controlled trial. Nutrition, 24(1), 23-30.
10.Calado, A., Neves, P. M., Santos, T., & Ravasco, P. (2018). Flaxseed Fighting Against Breast Cancer: A Literature Review. Frontiers in nutrition, 5, 4.
11.McCann, S. E., Wactawski-Wende, J., Kufel, K., Olson, J., Ovando, B., Kadlubar, S. N., … & Freudenheim, J. L. (2007). Changes in 2-hydroxyestrone and 16α-hydroxyestrone metabolism with flaxseed consumption: Modification by COMT and CYP1B1 genotype. Cancer Epidemiology and Prevention Biomarkers, 16(2), 256-262.
12.Khalesi, S., Irwin, C., & Schubert, M. (2015). Flaxseed Consumption May Reduce Blood Pressure: A Systematic Review and Meta-Analysis of Controlled Trials–3. The Journal of nutrition, 145(4), 758-765.
13.Bloedon, L. T., Balikai, S., Chittams, J., Cunnane, S. C., Berlin, J. A., Rader, D. J., & Szapary, P. O. (2008). Flaxseed and cardiovascular risk factors: results from a double blind, randomized, controlled clinical trial. Journal of the American College of Nutrition, 27(1), 65-74.
14.Torkan, M., Hassan Entezari, M., & Siavash, M. (2015). Effect of flaxseed on blood lipid level in hyperlipidemic patients. Reviews on recent clinical trials, 10(1), 61-67.
15.Kawakami, Y., Yamanaka-Okumura, H., Naniwa-Kuroki, Y., Sakuma, M., Taketani, Y., & Takeda, E. (2015). Flaxseed oil intake reduces serum small dense low-density lipoprotein concentrations in Japanese men: a randomized, double blind, crossover study. Nutrition journal, 14(1), 39.
16.Packard, C., Caslake, M., & Shepherd, J. (2000). The role of small, dense low density lipoprotein (LDL): a new look. International journal of cardiology, 74, S17-S22.Simopoulos, A. P. (2008). The importance of the omega-6/omega-3 fatty acid ratio in cardiovascular disease and other chronic diseases. Experimental biology and medicine, 233(6), 674-688.
17.Brühl, L., Matthäus, B., Scheipers, A., & Hofmann, T. (2008). Bitter off‐taste in stored cold‐pressed linseed oil obtained from different varieties. European journal of lipid science and technology, 110(7), 625-631.
18.National Institutes of Health – Flaxseed and Flaxseed Oil