Flaxseed oil

saturated 10% · monounsaturated 20% · polyunsaturated 70%

linoleic acid (omega 6) 14.78 g (per 100 g)

alpha-linolenic acid (omega 3) 49.82 g (per 100 g)

vitamin E 0.18 mg (per 100 g)

unrefined 100–110 °C

Always in the fridge, always dark, four to six weeks after opening. Buy small bottles. A smell of fish oil or old paint means it has gone rancid.

At about 50 g alpha-linolenic acid per 100 g the richest plant source of omega-3. That is exactly what makes it fragile: it oxidises in air — the very property that has served for centuries as a wood oil and a binder in paint. Never heat it. A tablespoon a day over quark or potatoes is the usual amount.