Is introducing more black seed oil into your diet the secret to healthier living?Novacrypt

Seed oils as a whole get a bad rap that isn't wholly backed up by nutritional research, experts say. Regularly consuming a bit of black seed oil, however, is lauded by many as an easy health booster, similar to the way some obsessed over apple cider vinegar a few years ago.

Black seed oil "gets a positive reputation for being slightly different from conventional seed oils used in our food system," registered dietitian Caroline Thomason tells USA TODAY.

Does black seed oil live up to its hype? Here's what experts say.

What is black seed oil good for? 

Black seed oil is a source of omega-3 fatty acids, Thomason notes. You should aim to get between 1.1 and 1.6 grams of omega-3s every day, according to The National Institutes of Health (NIH). A teaspoon of black seed oil contains about 1 gram, per the U.S. Department of Agriculture's (USDA) food database.

Some research has suggested there may be a link between consuming small amounts of black seed oil and improving metabolism, weight loss, blood sugar and cardiovascular health. But that comes with the caveat that much of the research on black seed oil has been done on animals, not humans, or only conducted with smaller test groups. Researchers have stressed the need for further research to be sure of their findings.

Who cannot take black seed oil?

You should not consume black seed oil if you're pregnant, having surgery or on blood thinners, according to the Cleveland Clinic.

Is grapeseed oil healthy?You might want to add it to your rotation.

What happens if you take black seed oil every day?

Thomason adds a reminder that consuming black seed oil and expecting a sudden, massive transformation isn't realistic.

"One food alone isn’t enough to change our health," she says. "If you’re already working on changing your lifestyle habits, you might consider a teaspoon or less of black seed oil a day. Otherwise, I would focus on improving the 'big rock' healthy behaviors with diet and exercise first."

Healthiest oils to cook with:Most have some benefits but these two might be best.