Flaxseed vs Linseed - Understanding the Key Differences

Flaxseed vs Linseed - What's the Difference?

Flaxseed and linseed are both derived from the flax plant, whose scientific name is Linum usitatissimum. So what exactly is the difference between flaxseed and linseed?

The term "flaxseed" is typically used when referring to the nutritional benefits of this superfood. Flaxseeds are prized for their high content of heart-healthy alpha-linolenic acid (ALA), an omega-3 fatty acid that has been linked to improved cardiovascular health. They also contain high amounts of fiber and lignans, which have antioxidant properties.

On the other hand, "linseed" refers specifically to flax when it is used for non-food purposes, such as for its oil. Linseed oil has long been used as a wood finish, binding agent for paints, and waterproofing material. So while both flaxseed and linseed originate from the same flax plant, their intended uses differ.

Flaxseed Nutrition Facts

Flaxseeds contain the following important vitamins, minerals, and other nutrients:

• Fiber - Both soluble and insoluble, which promotes gut health and regularity.
• Protein - Contains high-quality plant-based protein.
• Omega-3 fatty acids - Rich source of ALA.
• Lignans - Act as antioxidants and phytoestrogens.
• Vitamin B1
• Manganese
• Phosphorus
• Selenium
• Copper
• Magnesium
• Iron
• Zinc

Flaxseeds offer the greatest health benefits when consumed ground or milled, because the body cannot properly digest whole flaxseeds. Grinding them helps make their nutrients better bioavailable for absorption.

Health Benefits of Flaxseed

A growing body of research shows that adding flaxseed to your diet can have the following benefits:

Heart Health

The ALA fatty acids in flax help reduce inflammation that can lead to atherosclerosis and cardiovascular disease. The lignans also help prevent narrowing of arteries. Studies show regular flaxseed intake can lower blood pressure and "bad" LDL cholesterol.

Cancer Prevention

The lignans in flaxseeds may help prevent certain cancers, such as breast, prostate, and colon cancer, by inhibiting tumor growth. Flax's fiber content also supports digestion and detoxification.

Diabetes Management

Flax can help regulate blood sugar by slowing digestion and stabilizing blood-sugar levels. The fiber content also helps prevent blood sugar spikes after meals.

Digestive Health

Flax can help promote regularity and intestinal health. The soluble fiber acts as a prebiotic that feeds beneficial gut bacteria. Flax may also help reduce constipation.

Weight Control

Flaxseeds promote satiety by slowing digestion, which helps curb appetite and overeating. The fiber and protein content also support weight control.

Skin and Hair Health

The ALA fats help reduce skin inflammation, and the seeds' nutrients promote healthy, glowing skin and hair. The omega-3s also help treat rashes, eczema, and psoriasis.

Types of Flaxseed

There are three main varieties of flaxseed, including:

Brown Flaxseed

This is the most widely available and common variety. Brown flaxseeds have a nice nutty flavor and are an excellent source of lignans, fiber, and omega-3s. They offer the most nutritional benefits.

Golden Flaxseed

Golden flaxseeds have a slightly sweeter, more delicate taste. They contain the same nutrients as brown flaxseeds and can be used interchangeably in recipes.

Milled Flaxseed

Milled or ground flaxseeds have been mechanically crushed into a fine powder. Milling makes flax's nutrients more digestible and bioavailable to the body.

How to Eat Flaxseed

There are many great ways to incorporate flaxseeds into your regular diet, including:

• Sprinkling over oatmeal, yogurt, cereal
• Mixing into smoothies, juices, shakes
• Adding to baked goods like breads, muffins, cookies
• Stirring into soups, stews, chilis
• Mixing with peanut butter or hummus
• Adding to pancake and waffle batter
• Making into flaxseed gel
• Sprinkling on salads, veggies, pasta

For best results, aim for 1-2 tablespoons of ground flaxseed per day. Make sure to drink plenty of water when increasing fiber intake to prevent digestive issues.

Linseed Oil Uses and Benefits

Unlike flaxseeds, linseeds are not eaten, but rather used to extract linseed oil. Here are some of the top uses for linseed oil:

Protective Wood Finish

Linseed oil has been used for centuries to finish and protect wood surfaces. It penetrates deep into wood grain to create a protective, water-repellent barrier. Linseed oil also enhances the natural color and grain of wood.

Paint Binder

Linseed oil is added to paints as a binder to improve consistency and help the paint adhere tightly to surfaces. It also increases paint's glossiness and color intensity.

Concrete Sealer

Brushing linseed oil onto concrete creates a moisture barrier that protects against cracking and crumbling. It also brings out the natural colors in pavers and stones.

Leather Conditioner

Rubbing linseed oil into leather boots, shoes, jackets, etc. hydrates the material to prevent drying and cracking. It restores suppleness and weatherproofs leather.

Textile Waterproofing

Linseed oil can be used to waterproof canvas, linen, hemp, and other natural fiber textiles. It seals fibers to prevent water absorption while allowing breathability.

Nutritional Supplement

Some manufacturers extract linseed oil for use as a nutritional supplement. Linseed oil provides omega-3 ALA fats, although flaxseeds themselves offer greater nutritional benefits.

Making Linseed Oil

To make linseed oil, flaxseeds are first ripened, harvested, and dried. The seeds then undergo cold pressing, in which they are crushed to expel their natural oil content. Minimal processing helps retain the oil's beneficial properties.

Flaxseed vs. Linseed - Which is Healthier?

For nutritional purposes, flaxseeds are far superior to linseed oil. Whole or milled flaxseeds offer a wealth of vitamins, minerals, fiber, protein, lignans and omega-3 fatty acids that are essential for good health.

While linseed oil does contain ALA fats, the amount is quite minimal compared to flaxseeds. For example, 1 tablespoon of flaxseeds contains about 2.5 grams of ALA, while 1 tablespoon of linseed oil contains only around 1 gram of ALA.

Additionally, linseed oil lacks the powerful lignans and fiber found in whole flaxseeds. The processing method to extract the oil also destroys some of the omega-3 fatty acids.

For these reasons, flaxseeds impart far greater health benefits. But linseed oil can still be useful for certain non-food applications, like wood staining or leather protection.

Potential Side Effects of Flaxseeds

When consumed in moderation, flaxseeds are safe for most healthy adults. However, some possible side effects can include:

• Digestive problems - Flax can cause gas, bloating, stomach pain, diarrhea. Be sure to drink plenty of water to avoid constipation.
• Allergic reactions - Flax can trigger allergies in people sensitive to flaxseed.
• Drug interactions - Flax may interact with medications for diabetes, high blood pressure, blood thinners, and estrogen.
• Hormonal effects - The lignans in flax can mimic estrogen. Those with hormone-sensitive cancers or conditions should consult a doctor before eating large amounts.
• Cyanide toxicity - Improperly handled and processed flaxseeds can contain toxic cyanide compounds.

Pregnant and breastfeeding women should exercise caution, as it's uncertain how flax consumption affects hormone levels. Always start with small amounts of flaxseed and consult your physician about any concerns.

The Bottom Line

Flaxseed and linseed both originate from the flax plant, but have different uses. Flaxseeds are a highly nutritious superfood containing protein, fiber, vitamins, minerals, antioxidants and omega-3 fatty acids. Linseed refers to flax when used industrially to produce linseed oil for applications like wood finishing and paint binding.

For nutritional enhancement, flaxseeds are by far the better choice. They impart a multitude of documented health benefits when consumed regularly. Linseed oil does contain some ALA fats, but not nearly as much as whole flaxseeds, which provide optimal nutrition.

Adding 1-2 tablespoons of freshly ground flaxseed to your diet each day is an easy way to boost your nutrient intake and support overall wellness. Just be sure to drink adequate water and start slowly if you aren't used to consuming a lot of dietary fiber.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.