Cindy Wilson Thumb by Cindy Wilson
BS, Nutrition & Food Science
Last Updated on 17 April 2021

Amongst the plenty healthy herbs that we are aware of, one is flaxseed. Flaxseed is different than flax seed oil.

Cindy 5 ShowcaseI was curious to find out the difference between flaxseed vs flaxseed oil.

This made me research about this interesting topic in depth. I will share the details stepwise here with you.

Flaxseed is popular because of its weight loss property. If you are looking out for a better option from flaxseed and flaxseed oil to lose weight, this article can help.

First of all, let us begin with what exactly is flaxseed and flaxseed oil.


What is Flax Seed?

FlaxseedThe seed that you get from Flax plant is called flaxseed. It is probably one of the most ancient medicinal herbs that people are using.

Flaxseed is known for its million dollar health benefits, including, but not limited to, weight loss, diabetes prevention, anti-inflammation, etc.

Flax seeds are the best source of Omega – 3 Fatty Acids in the body. Omega -3 Fatty Acids helps your body to build a stronger immune system.

These seeds have a thick outer covering. This prevents the nutrient absorption in the body.

So, it is necessary for you to grind these seeds well and make it into a powder if you have to eat it raw. Else, make sure, you chew the seeds well before ingesting them.

There are different ways how you can incorporate flaxseeds into your diet. I make sure I don’t leave the house without having flaxseeds in the morning.

They are not only good for weight loss but also they are rich in other nutrients such as proteins, vitamins, and minerals.

What is Flax Seed Oil?
Flaxseed Oil

The oil extracted from the seeds of flax plant is flax seed oil.

It is almost similar to flax seed in the nutritional value. But, I will explain the differences in the next part.

Your body can absorb the nutrients from flax seed oil, easier than the flax seeds. This makes it convenient to use.

Flax seed oil is a good source of polyunsaturated fatty acids, like Alpha Linolenic Acid. This Alpha Linolenic Acid is the building block of Omega – 3 fatty acids.

Omega – 3 Fatty Acids are known to reduce inflammation in the body. They are used to reduce pain and inflammation in Arthritis, specifically Osteoarthritis.

Most people opt for flaxseed oil in case of inflammation.

For more information about what flax seed oil is good for, be sure to read:

Main Difference Between Flaxseed and Flaxseed Oil

If I broadly categorize, there are two main differences between flaxseeds and flaxseed oil.

One is the nutritional value and the other is their absorption in the body.


If you plan to take flaxseeds raw, from the mouth, there are chances you won’t get the nutrients in their expected values.

Flax seeds need to be ground and powdered properly. When their outer covering goes off, only then can the ingredients be absorbed by your body.

When I include flaxseeds in my daily diet, I make sure I powder them and use them. You can also have the seeds directly, but be ready to chew them.

Don’t just add the whole seeds to your smoothie and have. It will be of no effect to you.

But, when the flax seed oil is concerned, it can be readily absorbed by the body as it does not have a protective shield and it is in a liquid form.

You can include flax seed oil in your meals but do not use it to cook. Heat can turn the flax seed oil into a harmful one.

When heated, the unsaturated fats get converted into saturated ones, which are bad for your body. So, use the oil after your cooking is over.

Nutritional Content

As far as nutritional content is concerned, flax seed is a clear winner. Flax seed is the whole seed, whereas flax seed oil is only its extract.

Flax seed has a bundle of nutrients, have a look at the list below:

  • Protein
  • Soluble Fiber
  • Vitamins – B1, B2, C, E and Carotene
  • Iron
  • Zinc
  • Potassium and Magnesium
  • Phosphorous
  • Calcium
  • Phytonutrients called Lignins

Flax seed oil has a huge amount of Alpha Linolenic Acid.

Flax seed oil contains almost 60% of Alpha Linolenic Acid while flax seeds contain about 20%.

So, if you are trying to reduce inflammation, in your body with the help of flax seeds; flax seed oil will be better for you.

But, if the health benefits are concerned, you should go ahead with the whole flax seeds.

I will give the details of health benefits that you can get from flax seeds and flax seed oil, below.

What are the Health Benefits of Flax Seeds?

Flax seeds have different health benefits. Some of them are listed here:

Cancer Protection

Flax seeds have a protective effective against cancer. To be specific, flax seeds show protective effective against colon cancer, prostate cancer, and breast cancer.

They work by harming the cell cycle of the cancerous cells. When the tumorous cells can’t grow any further, cancer can’t spread.

Cardio Vascular Diseases

Flax seeds can keep your heart healthy. They are rich in omega – 3 fatty acids that help in normalizing the heart beats.

Flax seeds have a crucial role to play in stabilizing the heart beats. The anti-inflammatory effect of these seeds keeps the heart stable.

Also, flax seeds are rich in fiber. Fibrous food can keep your arteries from blocking and prevent a heart attack.


If you are suffering from diabetes, flax seeds can help you lower the blood sugar.
They increase the insulin sensitivity in the blood and facilitate more glucose uptake by the body from your blood.


Omega – 3 Fatty Acids are the best antidote to inflammation. If you are suffering from inflammation, you can have a flax seed diet and reduce the symptoms.
Flax seeds can block the release of certain pro-inflammatory agents in the body and prevent your body from illness.

Some other crucial benefits of flax seeds are listed below:

  • Lowers Cholesterol
  • Prevents Hot Flashes during Menopause
  • Boosts Immunity
  • Good for Skin
  • Weight Loss

What are the Health Benefits of Flax Seed Oil?

Flax seed oil has two health benefits. It acts as an anti-inflammatory agent and also helps in weight loss.

It does the job pretty well. The concentration of alpha-linolenic acid is higher in flax seed oil than the flax seeds.

So, if you are suffering from inflammation in your body, flax seed oil can prove to be a better option for you. More amount of Alpha Linolenic Acid will give rise to more DHA and EPA, which are the building blocks of Omega – 3 Fatty Acids.

It also helps in weight loss same as flaxseed does. I will explain the weight loss effect of these two, in the next part.

If you are specifically looking for weight loss benefits from Flax seed and Flax seed oil, I will compare the two below:

What is Better for Weight Loss – Flax Seed or Flax Seed Oil?

If you are looking to shed those extra pounds from your body with the help of flax, you are in the right direction. I have lost weight with the help of flax seeds.

The weight loss is not something magical and noticeable. But, you have to make sure you carry a healthy lifestyle and healthy eating habits along with the diet.

Having Flax seeds or flax seed oil alone will not help you in any way.

You can use both, flax seed oil and flax seeds to lose weight. I used flax seed to lose weight.

Before we come to a conclusion, I will let you know the recommended doses of flax seed and flax seed oil for weight loss.

Recommended dose of powdered flax seeds is 1 gram to 2 gram per 100 pounds of the body weight. It differs for every illness.

The recommended dose of flax seed oil for weight loss is slightly lower than the flax seeds as it contains more omega – 3 fatty acids.

Omega – 3 fatty acids help your body to carry out metabolic activities efficiently. When the metabolism of your body is good, there is a less fat deposition.

Also, flax seeds and flax seed oils, curb your appetite. You will not get extra food cravings.

In my view, it is better to opt for the whole flax seed over flax seed oil, unless the need is to cure inflammation.

Side Effects of Flax Seeds

If you are suffering from Cancer, Heart Disease or Diabetes, consult your physician first.

Flax seeds and oil can cause more amount of bleeding in the body.

Pregnant and Lactating women should avoid the use of flax seeds as it might prove to be toxic for the infant.[/thrive_text_block]

Side Effects of Flax Seed Oil

Side effects of flax oil are pretty much similar to that of flax seeds.

Just take care of one thing that flax seeds should not be heated. If you heat flax oil, the unsaturated fats will convert into the saturated ones.

Saturated fats harm the body. Also, while buying the flax oil bottle, go for a smaller one as it gets spoilt easily and quickly.

With the comparison of Flaxseed Vs Flaxseed Oil for weight loss, I come to the conclusion. In my opinion, it is always better to use the whole flax seed in its powdered form. It will benefit you way more than flax seed oil.

If you like this article and think this is helpful, please do share it with your friends and family as well.

For any concerns or queries, you can always post in the comments below.


About Author

Cindy Wilson Thumb
BS, Nutrition & Food Science
Cindy Wilson

Hello, I am Cindy, and this a website where I inspect everything related to nutrition and a healthy lifestyle. I have a BS in Nutrition and Food Science (Colorado State University) and have completed a dozen specialty courses related to nutrition, biochemistry, and food science. I am open to learning more, but foremost I would like to share all my knowledge with you.

2 thoughts on “Difference Revealed: Flax seed vs. Flaxseed Oil – Which Is Better For Weight Loss?”

Leave a Reply

Your email address will not be published. Required fields are marked *

Scroll to Top