Flaxseed Benefits: Nutrition, Uses and How to Eat It

Flaxseeds, also known as linseeds, come from the flax plant (Linum usitatissimum), which is one of the oldest fibre crops in the world. This plant has been cultivated since ancient times, with evidence suggesting its cultivation could go back as far as 5,000 B.C. Originally grown in regions of the Middle East and the Mediterranean, flax is now cultivated worldwide, with Canada, Russia and Kazakhstan being some of the leading producers.

The flax plant is unique in that it is grown not only for its seeds, which are packed with nutrients and health benefits but also for its fibres, which are used to make linen, a durable and highly valued fabric. The seeds, often considered a superfood for providing many health benefits, make them a must-add ingredient to your daily meals. Flaxseeds have been classified as a functional food, which can be described as foods that help prevent and/or aid in healing diseases.¹

This article explores the myriad of health benefits associated with them and why they’re celebrated in many cultures.

Rich in Vitamins and Nutrients

Flaxseeds are renowned for their impressive nutritional profile. Here are some of them:

• They are a rich source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid that is plant-based and crucial for heart health. The ALA in flaxseeds helps reduce inflammation, which can protect the blood vessels from damage. Regular consumption of flaxseeds is also linked to lower blood pressure and reduced cholesterol levels, further bolstering cardiovascular health. Flaxseed oil provides the highest amount of ALA in plant foods, with ALA content surpassing 50% of its total content ² .
• Flaxseeds are also an excellent source of both soluble and insoluble fibre, aiding in digestion and nutrient absorption. Soluble fibres help reduce blood sugar and absorb cholesterol and triglycerides, important factors in preventing diabetes and heart disease, respectively. Insoluble fibre on the other hand can’t be digested by the human body, passing through the digestive tract and bulking up stool and preventing constipation ³.
• Flaxseed is rich in Vitamin E, particularly in the form of tocopherol, which is a powerful antioxidant that can help prevent heart disease, thrombosis, Alzheimer’s and certain types of cancer ^4,5,6. Flaxseed contain up to 50mg of tocopherol per 100 grams ⁶.
• Flaxseeds contain high levels of lignans, which are phytoestrogens (oestrogens derived from plants) that may help reduce the risk of certain cancers, particularly breast⁵ and colon⁷.Lignans mimic the hormone oestrogen in the body, potentially reducing cancer risk by altering hormone metabolism or inhibiting tumour growth. Although lignans can also be found in several other plant sources, such as sesame seeds, fruits and vegetables, flaxseeds have more than 100 times more lignans than these foods.⁸

Flaxseeds and Weight Management

The fibre in flaxseeds also plays a role in weight management. It promotes a feeling of fullness, reducing appetite and potentially aiding in weight loss. A review of 45 studies that analysed the effect of flaxseeds on body weight found that consumption of flaxseeds for over 12 weeks reduced body weight in obese adults⁹. Start adding flaxseeds to your meals and you might find yourself consuming fewer calories overall, which can help in weight management efforts.

How to Incorporate Flaxseeds into Your Diet

Flaxseeds are versatile and can be easily incorporated into your diet. Here are a few suggestions:

• Ground Flaxseeds: Because whole flaxseeds can pass through the intestinal tract undigested, grinding them helps ensure you receive the maximum nutritional benefit². However, eating them shortly after grinding is recommended because they can lose nutrients quickly after the seed has been broken down. Keeping them refrigerated in an airtight container and consuming them within two weeks helps you benefit more from nutrients. Add ground flaxseeds to smoothies, yoghurts, and oatmeal.
• Flaxseed Oil: Use flaxseed oil as a dressing for salads or as a base for sauces. However, it’s not suitable for high-temperature cooking. Oil is the form of flaxseed that is most likely to oxidise, losing nutritional properties and becoming rancid. For a longer shelf life, choose flaxseed oil in opaque glass bottles and store in the fridge.
• Baked Goods: Incorporate ground flaxseeds into bread, muffins, and cookies to boost their nutritional profile.
• As an egg substitute: For those following a vegan diet, mix one tablespoon of ground flaxseeds with three tablespoons of water to replace one egg in recipes.

Final Thoughts

Flaxseeds are a simple yet powerful addition to your diet, offering a wide array of health benefits, from improved heart health to potential cancer prevention. Given their nutritional richness and versatility in recipes, flaxseeds can undoubtedly enhance your overall health and well-being.

References:

1. Al-Okbi S.Y., 2005., Highlights on functional foods, with special reference to flaxseed, Journal of Natural Fibers, 2(3), 63-68.
2. Nowak, Wioletta, and Małgorzata Jeziorek. 2023. “The Role of Flaxseed in Improving Human Health” Healthcare 11, no. 3: 395. https://doi.org/10.3390/healthcare11030395
3. Guan, Z.W., Yu, E.Z. and Feng, Q., 2021. Soluble dietary fibre is one of the most important nutrients for the gut microbiota. Molecules, 26(22), p.6802.
4. Bernacchia, R., Preti, R. and Vinci, G., 2014. Chemical composition and health benefits of flaxseed. Austin J Nutri Food Sci, 2(8), p.1045.
5. Cordeiro, R., Fernandes, P.L. and Barbosa, L.A., 2009. Semente de linhaça e o efeito de seus compostos sobre as células mamárias. Revista Brasileira de Farmacognosia, 19, pp.727-732.
6. Rizvi, S., Raza, S. T., Ahmed, F., Ahmad, A., Abbas, S., & Mahdi, F.,2014. The role of vitamin E in human health and some diseases. Sultan Qaboos University medical journal, 14(2), e157–e165.
7. DeLuca, J. A. A., Garcia-Villatoro, E. L., & Allred, C. D., 2018. Flaxseed Bioactive Compounds and Colorectal Cancer Prevention. Current oncology reports, 20(8), 59. https://doi.org/10.1007/s11912-018-0704-z
8. Ezzat, S. M. et al., 2018. Anticancer potentiality of lignan rich fraction of six Flaxseed cultivars. Scientific reports. [Online] 8 (1), 544-.
9. Mohammadi‐Sartang, M. et al. (2017) The effect of flaxseed supplementation on body weight and body composition: a systematic review and meta‐analysis of 45 randomized placebo‐controlled trials. Obesity reviews. [Online] 18 (9), 1096–1107.