Is it safe to download the Adobe Flash Player to my macbook

Is it safe to download Adobe Flash Player to my macbook?  If so, any recomendations?

Adobe Flash Player is listed in my system preferences in 'Other.'  I updated from there.  Is that not a good idea?
That's perfectly okay. You just don't want to click mystery links in e-mail messages, on web sites or click buttons in unsolicited Flash update warnings. These things have been problems in the past. In all such cases, ignore it and go update Flash from Adobe's web site or through System Preferences.
I do most of my updates from my 'Software Update."  Is that also not to be trusted?  And checking for updates in the menu of third party software?
Those should also be fine, though don't do this sort of thing on an unknown public wireless network. Sometimes, such networks can be set up with the express purpose of getting people to join and then fooling their computers into downloading fake updates. Do your updates on known, trusted networks, such as your own home network.
I also went to the firefox link you suggested (https://www.mozilla.org/en-US/plugincheck/ ).  It indicates that my Shockwave Flash and Java Applet Plug-in are outdated.
Shockwave is not quite the same. You can install (or update) it separately here:
http://get.adobe.com/shockwave/
However, I have never had a Shockwave plugin installed on my computer. There's very little Shockwave content on the web these days. You may do better to simply uninstall it.
Regarding Java, you MUST update it as quickly as possible! See:
Java is vulnerable… Again?!
If you have Java enabled in your web browser, it may be worth scanning your hard drive for malware using something like Sophos.

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