What is Flaxseed?
Flaxseed, also known as linseed, is a nutritious seed from the flax plant (Linum usitatissimum) that has been cultivated for thousands of years. Flaxseeds are small, flat, and oval shaped with a hard outer coating. They range in color from deep amber to reddish brown depending on the variety. Flax has long been used to make linen fabric, paper, and manufacturing oils.
Appearance of Flaxseed
The flaxseed fruit is actually a dry fruit known botanically as a capsule. Within the capsule are two locules or chambers that contain the seeds. At maturity, the capsule dries and splits open, allowing the seeds to be dispersed.
The seeds themselves are small, flat, and oval with a pointed tip at one end. Their color ranges from light golden yellow to reddish brown. The seed coat is hard, glossy, and smooth.
[image1.html]Flaxseed Nutrition Facts
Flaxseeds are highly nutritious, offering healthy fats, antioxidants, protein, fiber, and various vitamins and minerals. A 1 tablespoon (10 grams) serving contains:
- Calories: 55
- Protein: 1.3 grams
- Carbohydrates: 3 grams
- Fiber: 2.8 grams
- Fat: 4 grams
- Calcium: 26% DV
- Iron: 2% DV
- Magnesium: 15% DV
- Phosphorus: 7% DV
- Potassium: 2% DV
Flaxseeds offer the highest levels of the omega-3 fat ALA compared to other seeds and nuts. They also contain B vitamins, zinc, selenium, antioxidants like lignans, and protein.
Benefits of Eating Flaxseeds
Due to their stellar nutritional profile, eating flaxseeds is associated with many health benefits. Some of the top researched areas include:
Heart Health
The omega-3 fatty acids, fiber, and lignans in flax have been shown to benefit heart health in multiple ways. Studies show they can help reduce blood pressure, total and LDL cholesterol, markers of inflammation, and improve artery function.
Cancer Prevention
The lignans in flaxseed have antioxidant and estrogen properties that may help reduce the risk of certain cancers. Animal and human studies link higher flaxseed intake to reduced risk of breast, prostate, and colon cancer.
Digestive Health
The mucilage gums and fiber in flax help add bulk and moisture to stools, acting as a natural mild laxative while also improving gut motility. But consuming too much without enough water can cause intestinal blockages.
Menopausal Symptoms
Some early evidence suggests that consuming flaxseeds may help reduce hot flashes associated with menopause thanks to the weak estrogen-like effects of their lignans. More studies are still needed.
Diabetes Management
The fiber and healthy fats in flax have been shown to help improve insulin sensitivity and blood sugar control in those with type 2 diabetes due to flaxs ability to slow digestion and absorption of sugars.
Types of Flaxseeds
There are a few different varieties of flaxseeds.
Golden Flaxseed
Also referred to as yellow linseed, golden flax contains the same nutritional properties as traditional brown flaxseeds but with a milder, slightly nuttier flavor. The golden variety also has a smoother seed coat.
Brown Flaxseed
Brown flaxseeds are the most readily available variety. They have a stronger, earthier flavor compared to golden flaxseeds. Brown flax also tends to be less expensive but has a grittier texture.
How to Eat Flaxseeds
Flaxseeds need to be either ground or soaked before eating. Otherwise they will pass undigested through your system. Here are some tips:
1. Grind Seeds
Use a dedicated coffee or spice grinder to pulverize seeds into a fine powder right before adding to smoothies, oatmeal, yogurt, baking recipes, and more. Pre-ground meal should be refrigerated.
2. Soak Seeds
Soaking flaxseeds for a minimum of 4 hours allows the hard outer coat to soften, releasing the nutrients inside. Soaked seeds develop a gel-like quality similar to chia pudding.
3. Add to Liquids
Stir ground or soaked flax into cereals, juices, nut milks, protein shakes, purees, sauces, dressings, soups and stews. The seeds will thicken liquids.
4. Bake with Flax
Replace up to 1/3 of the oil or butter called for in muffin, bread, cake, cookie and other baking recipes with an equal amount of ground flax. It adds moisture and texture.
Flaxseed Side Effects
Flaxseeds are very safe for most healthy adults when consumed in moderation. However some potential side effects can occur if too much is eaten or if not drinking enough fluids.
1. Digestive Problems
Consuming large amounts of flaxseed without adequate water intake can cause intestinal blockages, gas, bloating, diarrhea and cramping due to the high fiber content. Start with small doses.
2. Hormonal Effects
The phytoestrogens in flaxseeds may have anti-estrogenic effects in some but estrogenic effects in others. Individual reactions vary. High doses are not recommended for pregnant women.
3. Medication Interactions
The fiber can reduce absorption of certain medications. Check with your doctor if taking high doses of flax with cholesterol or blood thinning drugs, aspirin, NSAIDs, insulin, laxatives or antacids.
4. Allergic Reactions
Some people may experience an allergic reaction or skin irritation from contact with flax. Discontinue use if any discomfort occurs.
5. Cyanide Poisoning
Improperly prepared and cooked green flaxseeds contain a cyanide compound that can be toxic when consumed in excess. Only consume flaxseeds that are dried and turn brown or golden in color.
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.
Add Comment