Flaxseeds (Linum usitatissimum), also known as common Linseed or flax are small oil seeds that originated in some parts of the Middle East about
thousands of years ago.
Lately, these seeds have been gaining a lot of popularity due to its health benefits. It's also due to their high levels of heart-healthy fiber, omega-3, and other equally unique plant compounds.
Linseed has a lot of health benefits such as improving digestive function and a reduced risk of cardiovascular diseases, type 2 diabetes and also cancer.
These seeds are very easy to incorporate into our daily diet. Grinding them is one of the best ways to make the most of their health benefits.
Nutrition Facts
Flax/Linseeds contain 534 calories per 100g, which corresponds to 55 calories per each tablespoonful of the whole seeds (10g).They consist of 29% carbohydrates, 42% fat and 18% protein.
Carbohydrate and Fiber
Flax seeds are made up of 29% carbohydrate and almost 95% of that amount is fiber.
The net digestible carbs are only 1.5g per 100 grams of seeds, making flax seeds a low-carbohydrate friendly food.
2 tablespoons of flax/Linseeds provide the body about 6g of fiber. This is about 15–25% of the recommended daily intake (RDI) for both men and women respectively.
The content of fiber is composed of;
•20-40 percent of soluble fiber or mucilage gums.
•60-80 percent insoluble fiber i.e. cellulose and lignin.
The soluble fiber assists in regulating blood sugar and cholesterol levels in the body. It also helps promote digestive health by feeding the body's beneficial bacteria (normal flora) in the digestive system.
When you mix flaxseed with water, the mucilage gums in flax seed become very thick and this combines with the insoluble fiber in it making flax/Linseeds a natural laxative.
Consuming this seed can assist in promoting regularity, preventing constipation and also reducing the risk of diabetes.
BOTTOM LINE: Almost all 95% of the carbohydrates in flax/linseeds consist of both soluble and insoluble fiber. Flaxseeds are a natural laxative and promote regularity.
Protein
Flaxseeds consist of 18% protein. The profile of amino acid in flaxseed is comparable to soybeans.
Though it contains essential amino acids, they are also lacking in the amino acid called lysine.
Flaxseeds cannot, therefore, be served as the sole protein source in the diet.
However, they're also high in arginine and glutamine. Both of these are important in preventing heart disease and supporting the immune system.
Proteins from this seed may be effective against high cholesterol, high blood pressure, fungal infections, type 2 diabetes and also inflammation.
BOTTOM LINE: the seed contains protein and essential amino acids. The seed may also assist prevent cardiovascular diseases and also support the immune function.
Fat
Flaxseed contains 42 percent of fat, and they're about 4.3g of fat in each 10g tablespoon.The fat content in linseed is composed of;
•73 percent of polyunsaturated fatty acids such as omega-6 and omega-3 fatty acid alpha-linolenic acid.
•27 percent saturated fatty and monounsaturated acids.
Flaxseed is one of the richest natural sources of omega-3 fatty acid ALA (alpha linoleic acid). In fact, flaxseeds are only exceeded by chia seeds.
Alpha Linoleic Acid is an essential fatty acid, meaning, the body cannot produce it. This means we need to obtain it from other sources like the food we eat.
Flaxseed oil contains one of the highest amount of ALA, followed by milled seeds. Consumption of the whole seed provides the least amount of alpha linoleic acid (ALA) because the oil is locked up in the fibrous structure of the seed.
Because of flaxseed's high content of omega-3 fatty acids, it promotes a lower ratio of omega-3 to omega-6. A lower ratio of omega-3 to omega-6 fatty acids can reduce the risk of various chronic diseases significantly.
Because of this, the potency of flax seeds cannot be compared to fish oils in providing omega-3. The ALA in flaxseeds needs to be converted to DHA and EPA in the body and this process is often inefficient.
BOTTOM LINE: Flax/linseed are very rich in fat and is one of the best natural (plant-based sources) of heart-healthy omega-3 fatty acids.
Vitamins and Minerals
Flaxseeds also serve as good source of several
vitamins and minerals:
•Vitamin B1: This vitamin is also known as thiamine. Vitamin B1 is an essential for normal metabolism and proper function of nerves.
•Copper: an essential mineral that is important for proper growth, development and other very important functions in the body.
.Molybdenum: Linseeds are very rich in molybdenum. This essential trace mineral is found mainly in legumes, seeds, and grains.
•Magnesium: this is an important mineral compound that has many important functions in the human body. It's found in high amounts in seeds, grains, green leafy vegetables, and nuts.
•Phosphorus: It also contributes to proper bone health and tissues maintenance and is normally found in foods rich in protein.
BOTTOM LINE; Linseed is a good source of several minerals and vitamins that are needed for proper health, including molybdenum, magnesium, thiamine, copper, and phosphorus.
Lignans
Flaxseed is the world's richest known dietary source of lignans. Lignans function in the body as phytoestrogens.Phytoestrogens are plant-based compounds that are similar to the female sex hormone estrogen. It has weak estrogenic and antioxidant properties.
Phytoestrogens have also been linked with a decreased risk of metabolic syndrome and heart disease because they can help reduce the amount of fat and glucose in the blood.
Phytoestrogens also assist in lowering blood pressure levels and also reduce oxidative stress and inflammation in the body's arteries.
Lignans are usually fermented by bacteria (the normal flora) in the digestive system and may assist reduce the growth of several cancers, especially cancers that are hormone-sensitive such as uterus, breast, and prostate.
BOTTOM LINE; Lignans are also called phytoestrogens. Lignans are antioxidants with weak estrogenic properties and are linked with benefits for heart-health, several types of hormone-sensitive cancers and metabolic syndrome.
Weight Loss
This seed may be useful as a part of a weight loss diet.It contains soluble fiber, which becomes highly sticky when mixed with water.
Their fiber has been proven to be effective at suppressing cravings and hunger, potentially promoting weight loss.
A study conducted on weight loss diets showed that the seed decreased inflammatory markers by 25-46 percent, compared to other weight loss diets without them.
BOTTOM LINE; The seed contains soluble fiber, which can promote weight loss by decreasing cravings and reduce hunger.
Benefits for Heart Health
Blood Cholesterol
High cholesterol is a known risk factor for cardiovascular disease. This is especially true for oxidized Low-Density Lipoprotein (LDL)cholesterol.Research has shown that daily consumption of either flaxseeds or flaxseed oil can lower cholesterol levels from 6–11%.
These researchers have also revealed a significant reduction in the number of LDL particles by 9–18%.
This is research is supported by animal studies showing that the seed may lower cholesterol levels and also help improve the composition of blood fats.
Flax/linseeds may be very useful when consumed along with cholesterol-lowering medication. In a twelve month study, flax seeds caused an additional 8.5 percent reduction in Low-Density Lipoprotein -cholesterol, when compared to those not consuming flax seeds.
This cholesterol-lowering effect is thought to be caused by the high fiber and lignan content found in flaxseeds.
The lignans and fiber bind with cholesterol-rich acids from bile and then carry them down the digestive tract. This action reduces cholesterol levels in the body.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential in the body. They provide a lot of benefits for various aspects of heart health, including inflammation, blood platelet function and blood pressure.Flaxseeds have a high content of the omega-3 fatty acid alpha linolenic acid.
Flaxseeds have been shown to drastically decrease the risk of cardiovascular disease in animal studies by reducing inflammation in their arteries thereby allowing the free flow of blood.
Several research studies have linked Alpha Linoleic Acids with a lower risk of heart attacks, stroke, and chronic kidney disease.
These studies found a 73 percent lower risk of sudden death as well when compared to those who have an intake of ALA.
Blood Pressure
Flax seeds are much more effective in lowering blood pressure than any other food.In a 6-month study of people with high blood pressure, the systolic blood pressure reduced by 10 mmHg. In this very same research study, the diastolic pressure reduced by 7 mmHg.
Patients who started the study with a Systolic Blood Pressure (SBP) greater than 140 mmHg saw a 15 mmHg reduction. A 7 mmHg reduction in Diastolic Blood Pressure (DBP) was also recorded.
For every 5 mmHg reduction in systolic, and for each 2-5 mmHg reduction in diastolic, the risk of stroke was found to be reduced by 11-13 percent. The risk rate of cardiovascular disease is reduced by 34%.
BOTTOM LINE; This seeds may assist fight heart disease by regulating blood cholesterol, lowering blood pressure levels and increasing the levels of heart-friendly omega-3 fatty acids.
Other Benefits of Flax/linseeds
Flaxseeds and Oil in Containers
Digestive Health
Constipation and Diarrhea cause major distress and may even pose some death threat.
About 2-7 percent of people in the United States suffer from chronic diarrhea, while re-occurring constipation affects about 12-19 % of the total population. This rate can rise as high as 27% in Europe with women ahead with twice the risk of men.
Several research studies have found that linseeds or flaxseed actually prevent both diarrhea and constipation.
The content of insoluble fiber in it adds bulk to the digestive waste, thereby acting as a laxative and relieving constipation which is described as "the mother" of all diseases.
It's been proposed that the soluble fiber in flaxseed binds to water in the digestive tract and this causes it to swell and also increases the bulk of the stool, hence, therefore preventing the incidence of diarrhea.
Diabetes
According to the WHO (World Health Organization), 1 in every 10 adults had diabetes in the year 2012.
In individuals with type 2 diabetes, research shows that supplementing 10-20 g/day of the seed powder for 1-2 months may help reduce FBS (fasting blood sugar) by up to 19.7%.
However, not all the research studies have found the flaxseeds to be effective in regulating insulin and blood glucose levels.
Though the link between the seeds and type 2 diabetes is still unclear, it may still be considered a healthy and safe addition to the diet for individuals suffering from type 2 diabetes.
Cancer
Animal studies and Test tube have revealed that flaxseeds may suppress or reduce the formation of several types of cancer, such as breast, skin, colon and lung cancer.Elevated blood levels of sex hormones have also been linked with an increased risk of several other cancers.
Flax/linseeds may lower serum levels of sex hormones in overweight women, and also reduce the risk of breast cancers.
The daily consumption of flaxseeds has also been shown to have protective effects against prostate cancer also in men,
BOTTOM LINE; the seed may improve digestion by relieving constipation and diarrhea. It may also suppress FBS (fasting blood sugar) in diabetics and reduce the risk of other cancers.
Adverse Effects and Individual Concerns about flax seed
Dry seeds are usually well tolerated by the body and allergies are rare.
However, it is highly recommended to drink plenty of water when consuming these seeds.
Cyanogenic Glycosides
Naturally, flaxseed contains a compound called cyanogenic glycosides. These substances bind with sulfur compounds in the body to form thiocyanates.
Excess amounts of thiocyanates can impair the normal function of the thyroid gland.
Moderate levels are very unlikely to cause any adverse effects in healthy individuals. However, patients suffering from thyroid-related problems should consider avoiding or reducing high amounts of flaxseeds.
The maximum intake or daily recommended intake of flaxseeds is about 50g/day i.e. 5 tablespoons in healthy individuals. Taking quantities higher than this may cause adverse effects, and may be toxic in some cases.
Phytic Acid
Similar to other natural seeds, this seed contains phytic acid.This is often referred to as "an anti-nutrient" since it may reduce the absorption of minerals like zinc and iron.
Phytic acid only impairs the absorption of mineral in a single meal and doesn't affect any subsequent meals.
Therefore, this shouldn't be a major concern except for patients who have deficiencies in minerals like iron (Fe).
Digestive Problems
For individuals who are not adapted to eating a lot of fiber, adding flax seeds too quickly can cause mild stomach or digestive problems. This may include gas, bloating, abdominal pain and nausea.It is in the best interest to start with small doses and work your way up to 1 or 2 tablespoons daily.
Adding linseed to your diet may also increase bowel movement frequency thereby preventing constipation since flax seed is a natural laxative.
Risks During Pregnancy
Even though they're limited human studies on this risks during pregnancy, many health professionals have the fear that consuming flax seeds during pregnancy may have some effects though not proven.This is because of the phytoestrogen that is present in flaxseed, This may act similarly to the female sex hormone estrogen as said earlier.
Research studies in animals have revealed that both flaxseeds and lignans can cause lower birth weight and also affect the early development of the reproductive system of the offspring, especially when consumed during early pregnancy.
It's unlikely that consuming smaller doses of flaxseeds will have any adverse effect but during pregnancy and lactation, it's highly recommended to limit the intake of flax seeds and other dietary sources of phytoestrogens. This also includes some soybean products.
Blood Thinning Effects
Intake of large doses of omega-3 fatty acids and ALA may have blood thinning effects.Individuals with bleeding disorders or are taking blood thinners or other related medications should consult their doctor before incorporating large amounts of flax seed into their diets.
BOTTOM LINE; Flax seed can cause mild digestive disorders. They contain plant-based compounds that may adversely affect some individual and also, they can have a blood-thinning effect that affects some medications.
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