Related Articles
What is flaxseed?
Flaxseeds are oilseeds naturally rich in vitamins, omega-3 fatty acids, fiber, and healthy plant compounds. Health benefits and uses of flaxseeds include prevention of oxidative damage, reduced inflammation, helps with weight loss, and other benefits.
Flaxseeds are oilseeds naturally rich in vitamins, omega-3 fatty acids, fiber, and healthy plant compounds. Some researchers consider flaxseed a superfood, functional food, and nutraceutical — or food with medicinal properties. This is because of its high nutritional value and potential health benefits. Many people eat flaxseed regularly to reap its health benefits.
Flaxseed, also known as linseed, goes by the scientific name Linum usitatissimum. It's a small, flat, drop-shaped oilseed. It's golden-yellow to reddish-brown and has a hard, smooth, and shiny shell. It grows on the flax plant, a flowering herb that bears blue flowers. The herb is dried to collect the seeds.
Flaxseed originated in the Middle East in 5000 B.C. and was used to produce linen cloth and paper up until the 1990s. But flax is now cultivated worldwide in places like the U.S., Canada, India, China, and Ethiopia for its seeds.
Flaxseed has recently become popular due to its rich nutrient profile. It also adds a nutty and crispy texture to food. It's sold whole, milled or ground, or roasted and added to many packaged foods. It's also used to produce flaxseed or linseed oil. Linseed oil has various nutritional and medicinal uses. It's used to nourish the feed given to farm animals.
What is the nutritional content of flaxseed?
A 100-gram serving of flaxseed contains the following nutrients:
- 534 calories
- 18.3 grams of protein
- 42.2 grams of fat
- 28.9 grams of carbohydrate
- 27.3 grams of fiber
- 1.55 grams of sugar
Flaxseed contains thiamine, riboflavin, niacin, vitamin B6, folate, and choline. It also contains antioxidants like vitamin C, lutein and zeaxanthin, vitamin E, and vitamin K. It has minerals like calcium, iron, magnesium, phosphorus, sodium, zinc, copper, and selenium.
Flaxseeds are unique oilseeds because they're the richest plant source of alpha-linolenic acid (ALA). The seeds have 35% to 45% oil, of which up to 50% is ALA. ALA is an omega-3 fatty acid, which is a healthy unsaturated fat with several healing properties.
Flaxseed also has one of the highest amounts of lignans — a type of polyphenol. Lignans are plant chemicals with antioxidant and anti-inflammatory activities that boost your health. They are phytoestrogens, a plant version of the female hormone estrogen. They exhibit protective properties and may regulate women’s hormonal health.
What are the health benefits of flaxseed?
Flaxseed is a potential functional food because it has the power to heal and prevent chronic illnesses.
Here are 11 health benefits of flaxseed:
1. Prevents oxidative damage
Oxidative stress can weaken your cells and cause long-term health problems. Flaxseed is rich in antioxidants like vitamins C, E, and K and polyphenols like lutein, zeaxanthin, and lignans like secoisolariciresinol diglucoside. They destroy harmful molecules that cause oxidative stress and prevent chronic diseases.
2. Reduces inflammation
Among all oilseeds, flaxseed has the highest content of ALA and lignans. These substances have anti-inflammatory properties. Studies have shown that ALA and lignans can prevent the release of inflammatory molecules that cause illnesses like arthritis, asthma, and kidney disease. Eating flaxseed regularly may help prevent inflammation and related conditions.
3. Improves blood sugar levels and helps with diabetes
A recent study showed that baked flaxseed cookies improved blood sugar levels in constipated patients with diabetes. The lignan content of flaxseed helps in lowering and maintaining blood glucose levels. Flaxseed nutrients have anti-inflammatory and antioxidant properties that may play a role in preventing and managing diabetes.
4. Helps with weight loss
Research shows that flaxseed promotes weight loss in people with obesity and diabetes. A study review revealed that people who ate flaxseed lost a little over 2 pounds compared to those who didn’t eat flaxseed. Those who had over 30 grams of flaxseed per day for more than 12 weeks lost more weight.
Flaxseed is a great source of soluble fiber called mucilage gum. When mixed with water, mucilage becomes sticky and gel-like. It keeps your stomach full for longer and suppresses your hunger, which can help you lose weight.
5. Protects against different types of cancer
Flaxseed nutrients like ALA, lignans, and fiber have protective properties that may be effective against breast, prostate, and colon cancer. Animal studies have shown that ALA can slow down and prevent the growth of tumors. Lignans protect you from hormone-related cancers by suppressing chemicals that promote cancer growth and spread. They also reduce the risk of breast cancer and improve survival in people with breast cancer.
6. Lowers blood pressure
A study found that having 8 grams of ALA-rich flaxseed oil per day for 12 weeks reduced high blood pressure in middle-aged men.
Another study showed that having 30 grams of flaxseed per day over 12 weeks reduced high blood pressure.
Flaxseed contains omega-3 fatty acids like ALA and vitamin E, which lower blood pressure. It also helps reduce the risk of stroke and heart problems. Flaxseed also has high potassium and low sodium levels, which helps maintain a healthy blood pressure.
7. Reduces cholesterol and improves heart health
Evidence suggests that having up to 30 grams of flaxseed daily can lower your cholesterol levels and decrease your risk of heart problems. A study found that people who ate milled or ground flaxseed with their cholesterol medications showed an added 8.5% decrease in bad cholesterol levels compared to the control group.
The high omega-3 fatty acid, lignan, and fiber content in flaxseed has a cholesterol-lowering effect. They bind to cholesterol and prevent it from forming blockages in arteries or atherosclerosis. They also protect heart health and prevent cardiovascular diseases.
8. Improves digestion
Flaxseed has soluble and insoluble fiber, which improve your digestion and bowel movements. It helps prevent both diarrhea and constipation. It also stimulates the growth of good bacteria in your digestive tract that improves your health and promotes well-being.
9. Helps with postmenopausal symptoms
Bioactive ingredients like phytoestrogens in flaxseed can help improve the quality of life of women undergoing menopause. Reports showed that flaxseed improved the intensity and frequency of hot flashes in women with postmenopausal symptoms. The omega-3 fatty acids in flaxseed also protect bone health and prevent problems like postmenopausal bone deterioration or osteoporosis.
10. Promotes skin health
Having flaxseed or flaxseed oil can be beneficial for your skin. A study showed that consuming flaxseed oil improved skin health in women with sensitive skin. The anti-inflammatory and antioxidant effects of the ALA in flaxseed decrease skin sensitivity and signs of aging and keep the skin hydrated and smooth.
11. Improves brain health and memory
The ALA in flaxseed gets converted to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in your body. EPA and DHA are essential for brain function and memory.
Animal studies found that rat pups that ate ground flaxseed or flaxseed oil had early brain development and more brain mass. Dietary flaxseed may improve brain development, memory, and brain function in humans.
How to include flaxseed in your diet
Flaxseed is a great way to introduce a healthy, nutty crunch to your salads, yogurts, or cereal. It's often added to cereals, whole grain bread, crackers, pasta, energy bars, and snacks. You can buy flaxseed flour and ground flaxseed and add them to flavor smoothies, desserts, sauces, and meat mixtures. Use ground flaxseed instead of flour to make bread, muffins, bagels, pancakes, and waffles healthier.
What are the risks associated with flaxseed?
Flaxseed contains a lot of fiber. So, make sure you have it with enough water or fluids. Scientists still haven’t found the upper limit of flaxseed intake. But about 50 grams of ground flaxseed and 20 grams of flaxseed oil are safe for consumption.
Flaxseed allergy is rare. But flaxseed can be toxic in large quantities because it contains:
- Cyanogenic glycosides, which can affect your thyroid gland
- Phytic acid, an antinutrient that reduces iron and zinc absorption in your body
- A lot of fiber, which can cause gas, bloating, stomachache, and nausea
- Phytoestrogens like lignans, which may cause risks during pregnancy and breastfeeding
- Omega-3 fatty acids, which have blood-thinning effects in large amounts
Avoid or limit eating flaxseed if you're taking blood thinners. Also avoid it if you're pregnant or breastfeeding. Talk to your doctor before beginning flaxseed supplementation.
