Have you heard about flaxseed and its multiple health benefits? This article explores the properties of flaxseed, its benefits, potential toxicity, and provides practical tips on how to incorporate it into your diet. Read on to learn more.

What is Flaxseed?

Flaxseed comes from the flax plant (Linum usitatissimum) and is known for its high content of omega-3 fatty acids, dietary fiber, protein, and lignans. The omega-3 fatty acids, primarily alpha-linolenic acid (ALA), contribute to cardiovascular health and brain function. Flaxseed can be consumed whole, ground, or as flaxseed oil. However, ground flaxseed is generally preferred for better nutrient absorption.

Health Benefits of Flaxseed

Flaxseed is packed with nutrients that provide a range of health benefits:

• Cardiovascular Health: Flaxseed’s high omega-3 fatty acid content, particularly ALA, has been shown to reduce inflammation, improve cholesterol levels, and lower blood pressure. These properties contribute to the prevention of cardiovascular diseases and overall heart health.
• Antioxidant Properties: Flaxseed contains lignans, phytochemicals with strong antioxidant and anti-inflammatory effects. Lignans help combat free radicals, which cause cellular damage and are linked to chronic diseases like cancer.
• Cancer Prevention: Lignans are metabolized by gut bacteria, leading to cancer-preventive effects. Consuming flaxseed may lower the risk of developing certain cancers, such as breast and prostate cancer.
• Diabetes Regulation: Flaxseed has been found to lower blood glucose levels, making it beneficial for individuals with type 2 diabetes or prediabetes. Additionally, it helps reduce inflammation associated with the disease.
• Digestive Health: Flaxseed is rich in fiber, which promotes natural bowel function, improves digestion, and prevents constipation. Studies suggest that flaxseed enhances gut microbiota and supports digestive health.
• Brain Function and Mental Health Support: The omega-3 fatty acids in flaxseed contribute to improved cognitive function, reduced depression, and lower anxiety levels.

Flaxseed Toxicity

Flaxseed contains certain compounds that can be toxic in excessive amounts. These include cyanogenic glycosides, which, when broken down in the body, produce hydrogen cyanide. However, the amount of hydrogen cyanide generated from consuming 1–2 tablespoons of flaxseed per day is too small to cause toxicity. Moreover, cooking or baking flaxseed destroys cyanogenic glycosides (although some omega-3 loss occurs, which is why cold-pressed flaxseed oil is preferred).

Other potentially harmful compounds include linatine and phytic acid, which may interfere with vitamin B6 absorption and the uptake of certain minerals. However, clinical studies have not demonstrated toxicity related to flaxseed consumption, and it is considered safe when consumed in moderate amounts.

A Scientific Fact About Flaxseed You Didn’t Know!

Approximately 10 to 12 hours after consuming flaxseed, its metabolites—such as enterolactone and enterodiol—appear in the bloodstream. These compounds possess powerful antioxidant and anti-inflammatory properties and may protect against chronic diseases like cancer and cardiovascular disease. The absorption of these beneficial compounds is enhanced when consuming ground flaxseed, making it the most effective form for promoting health.

How to Incorporate Flaxseed Into Your Diet

There are many ways to add flaxseed to your daily diet. The recommended intake is 1–2 tablespoons (10–20 g) per day. Some studies suggest up to 50 g can be consumed without adverse effects. Here are some ideas:

• Salads: Use a dressing with flaxseed oil or sprinkle ground flaxseed for added texture.
• Soups: Add flaxseed to soups like pumpkin soup, chickpea soup, or vegetable purees.
• Smoothies: Blend flaxseed into your pre-workout smoothie for an omega-3 boost.
• Baked Goods: Incorporate flaxseed into bread, cookies, pancakes, cakes, energy bars, and banana bread.
• Dairy Alternatives: Mix ground flaxseed with yogurt or kefir, along with fruits and nuts.

Reference

Parikh M, Maddaford TG, Austria JA, Aliani M, Netticadan T, Pierce GN. Dietary flaxseed as a strategy for improving human health. Nutrients. 2019 May 25;11(5):1171. doi: 10.3390/nu11051171.