Oil mixed with lignan-bearing particles
Some linseed (flax seed) oil is called “high lignan”. Lignans are only water soluble so can’t dissolve in the oil. This means to get lignans into the oil they are simply bits of linseeds that have been finely broken in the pressing process and not filtered out – much like some dark peanut butters still have the skins on. The lignan-rich particles are heavy so they settle to the bottom of the oil and need hard shaking to incorporate them when you add the oil to your food. For this reason bottles of high lignan linseed oil should be stored on their side as it makes incorporating the lignans easier when shaken.
A wholesome option
For anyone using cold-pressed linseed (flaxseed) oil high lignan is the completely unfiltered version of linseed oil, it is a bit like the peanut butter with the skins left on. If you aren’t eating much other linseed whole or ground then it is a good choice to get those valuable lignans which are a real super-nutrient.
High Lignan it’s your choice
High lignan linseed (flax seed) oil does look a bit black and sludgy and unappetising! On the Budwig diet if you don’t fancy it or can’t find it, don’t worry – you are getting plenty of lignans from all the linseed you are grinding up and adding to your meals. By comparison to the amount we get from ground linseed, even the highest lignan oil contributes only a small amount of lignans to your diet which is one of the reasons Johanna Budwig recommends adding several tablespoons of ground linseed to your daily diet rather than relying on high lignan oil..