Flax seeds, edible seeds harvested from flax (Linum usitatissimum) plants, used as a health food and as a source of linseed, or flaxseed, oil. Consumed as food by the ancient Greeks and Romans.
Flax seeds are available in two basic varieties: (1) brown; and (2) yellow or golden. Both have similar nutritional characteristics and equal numbers of short-chain omega -3 fatty acids.
Flax seeds contains many essential nutrients, such as lignans, omega-3 fatty acids, dietary fibre, vitamins, and minerals, it has been classified as a “superfood”, that is, a food of natural origin with numerous bioactive components and many health-promoting benefits.
Consumption of flax seed can be an important factor in the prevention of diseases, particularly those related to poor diet.
Alpha-linolenic acid from flax seed exerts a positive effect on blood lipids. It has been found to significantly reduce plasma total cholesterol, LDL, and VLDL cholesterol.
Nutritional composition:
Flax seed is a rich source of the omega-3 fatty acid alpha-linolenic acid (ALA) and is high in a class of phytoestrogens known as lignans. It is also high in dietary fiber, protein, iron, calcium, manganese, thiamin, magnesium, phosphorus, and copper.
Flax seed is a rich source of niacin and vitamin E, particularly in the form of tocopherol, which has strong antioxidant properties.
| NUTRITENTS | Per 100 grams |
| Energy | 444 kcals |
| Protein | 18.55grams |
| Carbohydrates | 10.99 grams |
| Fat | 35.67 grams |
| Fiber | 26.17grams |
Health Benefits:
- Flaxseed supplementation reduced blood glucose in subjects with type 2 diabetes and lowered blood glucose in subjects with prediabetes.
- Flaxseed is commonly used to improve digestive health or relieve constipation
- Flaxseed may also help lower total blood cholesterol and low-density lipoprotein (LDL, or “bad”) cholesterol levels, which may help reduce the risk of heart disease.
- Flaxseed has also been reported to act as anti-arrhythmic, anti-atherogenic and anti-inflammatory agent in addition to improving vascular function.
- Omega-3 fatty acids play an important role in skin physiology, and it has been shown that flaxseed oil supplementation can significantly improve skin condition.
- Flaxseed is a rich source of dietary fibre and can be used to prevent and treat constipation. The consumption of 10 g of flaxseed twice a day for 12 weeks significantly improved constipation symptoms, particularly stool consistency.
- Flaxseed is already used extensively in animal studies to treat a variety of cancers. Perhaps the most studied cancer with respect to the impact of dietary flaxseed is breast cancer. In both experimental animal studies and in human trials, dietary flaxseed has significant protective effects against breast cancer. A systematic review of 10 human trials led to the conclusion that flaxseed reduced tumour growth in women with breast cancer.
- Dietary flaxseed may also improve aspects of brain function during conditions of neural disease.
- Dietary flaxseed may also exhibit a protective effect against menopausal symptoms.
- High cysteine and methionine contents improve the antioxidant levels, thus helps in reducing risk of cancer.
- High in Fibre:They are rich in both soluble and insoluble fibre, which aids digestion, promotes regularity, and can help manage weight.
- Anti-inflammatory Effects: The omega-3s and lignans can help reduce inflammation in the body.
- Flaxseed supplementation improves glycaemic control in human subjects with Type 1 diabetes remains unknown and could be a topic of experimentation in the future.
- Flaxseeds are a good source of vitamin E, which enhances blood circulation in the scalp, supporting hair growth and preventing hair loss.
INCORPORATING FLAXSEEDS INTO YOUR DAILY DIET:
- Flaxseed Paratha: Add ground flaxseeds to the dough for whole wheat parathas. You can also mix in spices like cumin and ajwain for extra flavour.
- Flaxseed Ladoo: Mix roasted flaxseeds with jaggery and nuts to create sweet ladoos, perfect as a healthy snack.
- Flaxseed Porridge: Cook up a porridge using oats, milk (or plant-based milk), and flaxseeds, topped with fruits and nuts.
- Flaxseed Curry: Add ground flaxseeds to curry gravies for added thickness and nutritional benefits.
- Flaxseed Smoothie: Blend flaxseeds with yogurt, fruits, and a bit of honey for a healthy breakfast option.
- Salads: Sprinkle whole or ground flaxseeds over salads for extra crunch and nutrition.
NOTE: It’s best to consume flaxseeds in moderation—typically, 1-2 tablespoons of ground flaxseeds per day is recommended for most people. If you have specific health concerns, it’s a good idea to consult with a healthcare professional.
EXCESSIVE CONSUMPTION OF FLAXSEEDS CAN LEAD TO:
- Digestive Problems: Eating too many flaxseeds can cause bloating, gas, and diarrhoea due to their high fibre content.
- Hormonal Imbalances: Flaxseeds contain phytoestrogens, which can affect hormone levels if consumed in large quantities, potentially leading to hormonal imbalances.
- Interference with Medications: High amounts of flaxseeds can affect the absorption of certain medications, particularly blood thinners and hormone therapies.
- Toxicity Concerns: Flaxseeds contain small amounts of cyanogenic compounds, which can be toxic in very large amounts. Ground flaxseeds are generally safer, but it’s still important to consume them in moderation.
- Weight Gain: While flaxseeds can be part of a healthy diet, consuming them in excess may contribute to increased calorie intake, leading to weight gain.
- Nutrient Imbalance: Relying too heavily on flaxseeds may lead to an imbalance in nutrient intake, as they should be part of a varied diet.
NOTE: Start with small amounts and gradually increase to see what works best for you. Enjoy!
References:
Britannica, The Editors of Encyclopaedia. “flax”. Encyclopedia Britannica, 25 Jun. 2024, https://www.britannica.com/plant/flax. Accessed 1 November 2024.
