Off a diet

Non-diet nutrition & living

Flaxseed

What is the nutritional value of flaxseed and why is it good for you? Learn about the health benefits of flaxseed and more facts about it.

Food Library, Nutrition, Seeds
Flaxseed

Overview

Flaxseeds come from the flax or linseed plant, the same plant that provides us with the fabric known as linen. Its seeds are small, brown or dark yellow in color, and particularly rich in fat. As part of our diet, they are usually consumed whole, milled or crushed and have a nutty aroma and aftertaste. They are also used to produce flaxseed or linseed oil.

History

Flax has been cultivated as a textile plant since the Paleolithic era. In Ancient Egypt, priests wore only linen cloths, as the flax plant was considered a symbol of purity. Linseed oil is one of the oldest commercially available oils, while flaxseed has been used since ancient times for its therapeutic properties.

Nutritional Value

Flaxseed is particularly rich in:

Omega 3 fatty acids and specifically ALA (alpha-linolenic acid)
Dietary fiber of both kinds, soluble and insoluble.
Phytoestrogens, such as lignans. These are chemical compounds that exist in plants and have similar properties to estrogen in the human body.
It is also a good source of Vitamin B1, calcium, magnesium, phosphorus, potassium, and antioxidants.

Health Benefits

It reduces “bad” cholesterol (LDL).
It decreases the risk of cardiovascular diseases.
It contributes to the reduction of blood pressure.
It helps to treat constipation.
It promotes gastrointestinal health.
It helps the glycemic control of people with diabetes mellitus.
It reduces the risk of breast cancer.
It eases and significantly reduces the unwanted symptoms of menopause.
It can help control weight in people who have a higher weight or obesity.
It improves the health of the skin, reducing its sensitivity and strengthening the skin barrier.

Possible side effects

Flaxseed contains several phytochemicals and may interfere with the intake of certain medications. If you are taking medication, it is a good idea to consult your doctor.
Due to the high concentration of phytoestrogens, it can also interfere with hormonal therapies or the treatment of hormone-dependent cancers. In such cases, a doctor’s advice is also needed.
Its high fiber content can cause gastrointestinal disturbances if added to a diet that has previously been low in fiber. It is best to include it in our diet in moderation and gradually.

How to use

Flaxseed is best eaten crushed or ground, rather than whole. Whole seeds often pass through the gastrointestinal tract without being digested, losing all their nutritional value. On the contrary, when the seeds are crushed or milled, their nutrients become more easily bioavailable.

Flaxseed is naturally gluten-free and can be consumed by people with celiac disease or gluten intolerance, always with the necessary precautions to avoid cross-contamination.

A recommended dosage for flaxseed is 1 teaspoon (about 7 grams) per serving.

We can add flaxseed to our meals in several ways, such as for example:

In breakfast cereals, oatmeal, or pancakes
In yogurt with fruit
With bread, on honey or marmalades
In meat patties
In salads
In breads, cakes, pastries, and other baked products

Storage

Due to its high content in fatty acids, flaxseed can easily go rancid and undergo oxidation, which gives it a bitter and unpleasant taste. Particularly vulnerable to this are cracked flaxseeds, because the inner part of the seeds comes into direct contact with air and light. Therefore, cracked flaxseed is best stored in the fridge. Whole flaxseeds can be preserved in a dry and dark place, kept in an airtight container.