What is camelina oil?
Extracted from the seeds of the Camelina sativa plant, camelina oil is a golden-hued oil with a rich history. Native to Northern Europe and Central Asia, it was cultivated for centuries before being largely replaced by more productive crops after the 1940s. In recent years, its high nutritional value and versatility have led to a resurgence in popularity. The oil is typically produced via cold-pressing, which preserves its delicate fatty acids and antioxidant compounds. Its mild, slightly nutty, and herbaceous flavour makes it a unique and appealing addition to many dishes.
The powerful omega fatty acid profile
The primary reason for camelina oil's health benefits lies in its exceptional fatty acid composition. It contains high levels of polyunsaturated fatty acids (PUFAs), including essential omega-3 and omega-6 fatty acids.
- High in Omega-3 (ALA): Camelina oil is one of the richest plant-based sources of alpha-linolenic acid (ALA), an essential omega-3 fatty acid. Its ALA content typically ranges from 35% to 40%. This is significantly higher than many common cooking oils, such as canola oil. ALA is a crucial fatty acid for human health, supporting brain function and heart health.
- Favourable Omega-3 to Omega-6 Ratio: The modern Western diet often contains a disproportionately high amount of omega-6 fatty acids, which can promote inflammation. Camelina oil, however, provides a much more favourable ratio of omega-3 to omega-6, which helps support a healthy inflammatory response in the body.
Rich in natural antioxidants
Camelina oil is also a natural source of powerful antioxidants, primarily various forms of vitamin E (tocopherols), which protect the body's cells from oxidative stress caused by free radicals.
Benefits of camelina oil's antioxidants:
- Improved Oxidative Stability: The presence of high levels of vitamin E gives camelina oil a longer shelf life compared to other omega-3 rich oils, like flaxseed oil.
- Cellular Protection: As a powerful antioxidant, vitamin E helps to neutralize free radicals, which are unstable molecules that can cause damage to cells and contribute to ageing and chronic disease.
- Potential Skin and Hair Benefits: When applied topically, the fatty acids and vitamin E in camelina oil can help moisturize the skin and hair, reducing inflammation and combating signs of ageing.
Potential health benefits for humans
Emerging research suggests that regular consumption of camelina oil can contribute positively to human health.
Supporting cardiovascular health
Studies have shown that camelina oil can have a positive impact on heart health indicators. This is primarily due to its combination of omega-3s and phytosterols, which are plant compounds known to help lower cholesterol levels.
- Cholesterol Reduction: Some studies have demonstrated that consuming camelina oil can effectively reduce blood cholesterol, especially LDL (or 'bad') cholesterol levels.
- Anti-inflammatory Effects: The balanced omega-3 to omega-6 ratio helps to modulate inflammatory responses in the body, which is crucial for long-term cardiovascular health.
Metabolic and cognitive support
The omega-3s in camelina oil are also beneficial for metabolic and cognitive health.
- Improved Insulin Sensitivity: Some research suggests that the omega-3s in camelina oil can improve insulin sensitivity and support better blood sugar regulation, which is particularly beneficial for individuals with metabolic syndrome or insulin resistance.
- Brain and Eye Health: Alpha-linolenic acid (ALA) is a key component for the development and maintenance of brain function and the retina, which can help protect against age-related decline.
Camelina Oil vs. Other Popular Oils
When choosing a dietary oil, it is helpful to compare its properties with more common alternatives. Here is a look at how camelina oil stacks up against flaxseed oil and extra-virgin olive oil.
| Feature | Camelina Oil | Flaxseed Oil | Extra-Virgin Olive Oil |
|---|---|---|---|
| Omega-3 (ALA) Content | High (~35-40%) | Very High (~50-60%) | Very Low (<1%) |
| Oxidative Stability | Good (due to Vitamin E) | Poor (susceptible to oxidation) | Good (rich in MUFA and polyphenols) |
| Omega-3:Omega-6 Ratio | Excellent (~2:1 to 2.5:1) | Less balanced (~3:1 to 4:1) | Poor (very low Omega-3) |
| Suitable for Cooking | Yes, high smoke point (up to 475°F / 246°C). Best for low-heat | No (nutrients degraded by heat) | Yes, moderate smoke point (~350°F / 176°C) |
| Taste | Mild, nutty, herbaceous | Nutty, but can be bitter if rancid | Fruity, peppery, or grassy |
Culinary uses and storage recommendations
Camelina oil's mild taste and high smoke point (for a high-omega oil) make it a versatile kitchen staple. However, many experts suggest using it for cold applications to preserve its delicate omega-3s.
Best ways to use camelina oil in cooking:
- Use in salad dressings and vinaigrettes.
- Drizzle over steamed or roasted vegetables after cooking.
- Blend into smoothies for a nutrient boost.
- Add to dips and sauces like hummus or pesto.
- For sautéing or light frying, use it at a moderate temperature to avoid nutrient degradation.
To preserve its freshness, always store camelina oil in a cool, dark place and use it within 6-8 months after opening. Its high vitamin E content makes it more stable than flaxseed oil, but proper storage is still important.
Safety and potential side effects
For most people, camelina oil is safe for consumption. It was categorized as 'Generally Recognized As Safe' (GRAS) by the FDA in 2016 for use in many food products. However, some precautions should be noted.
Considerations for safe consumption:
- Allergy Risk: As camelina is part of the mustard family, individuals with mustard allergies should be cautious, though no adverse reactions have been documented.
- Medication Interactions: If you take anticoagulant or blood-thinning medications, consult a doctor before adding supplemental amounts of omega-3 rich oils, as they can have an anti-coagulant effect.
- Digestive Upset: Excessive consumption of any oil can cause mild digestive issues. Start with a small amount to assess tolerance.
Conclusion
So, is camelina oil healthy for humans? The answer is a resounding yes. With its outstanding omega-3 content, balanced fatty acid ratio, and natural antioxidants, camelina oil offers numerous health benefits, particularly for cardiovascular and cognitive function. While it shares some similarities with other healthy oils like flaxseed and olive oil, its unique properties, including better oxidative stability and a versatile flavour, make it a valuable addition to a balanced diet. Incorporating camelina oil, especially in cold applications like dressings or drizzles, can be an excellent way to boost your intake of essential fatty acids and antioxidants. As with any dietary change, moderation is key, and it is always advisable to consult a healthcare professional with any concerns.
