Flaxseed is an “underdog” ingredient that you should start paying attention to. Whether you buy them whole or ground, you can reap some of the benefits of flaxseeds by adding just one tablespoon to your daily routine. From improving digestion and reducing the risk of disease to improving cognitive function, there are many ways that adding flaxseed to recipes can help overall health. Although generally nutritious and beneficial for short- and long-term health, no food is perfect—and even flaxseed can have drawbacks when not eaten in moderation.
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What are flax seeds?
Flaxseed is the seed from the flax plant, also known as Linum usitatissimum. According to the Journal of Food Science and Technology, flaxseed has been used since the dawn of civilization, and has since become a common functional food ingredient—which means it can provide benefits for specific functions or overall health of the body. Flaxseed is also known to be one of the best sources of ALA (alpha-lipoic acid), which is a type of omega-3 fatty acid. Flaxseed can be purchased ground or taken whole and ground using a blender, food processor, or coffee grinder.
Nutrients in a tablespoon of ground flax seeds:
- Calories: 37.4
- Fat: 3 grams
- Saturated fat: <1 gram
- Sodium: 2.1 milligrams
- Carbohydrates: 2 grams
- Sugar: <1 gram
- Fiber: 1.9 grams
- Protein: 1.3 grams
Nutrients in a tablespoon of whole flax seeds:
- Calories: 55
- Fat: 4.4 grams
- Saturated fat: <1 gram
- Sodium: 3 milligrams
- Carbohydrates: 3 grams
- Sugar: <1 gram
- Fiber: 2.8 grams
- Protein: 1.9 grams
Consuming ground/whole flaxseed is beneficial for health, but experts say the ground type may be slightly better than the whole. According to Tufts University’s School of Nutritional Sciences and Policy, the body is able to digest ground flaxseed more easily than whole flaxseeds.
Five benefits of flax seeds:
1. Flaxseeds are blown into fibers. One tablespoon of whole flaxseeds has almost three grams of fiber, which is 11% of the recommended daily value. According to the American Heart Association, we should get an average of 25-30 grams of fiber per day. A diet low in fiber not only affects weight management efforts, but can also cause digestive problems and even increase the risk of developing chronic diseases.
2. Flaxseeds are a rich source of omega fatty acids 3. Flaxseeds are rich in alpha-linolenic acid (ALA), a type of essential fatty acid that our bodies cannot produce. The only way to get it is through food – and flax seeds are full of them. In general, consuming omega-3 fatty acids has been shown to reduce inflammation in the body, which can help prevent the development of chronic diseases. In particular, ALA has been linked to reducing the risk of heart disease – such as heart attack and stroke – as well as reducing high blood pressure. Flaxseeds are a rich source of ALA.
3. Flaxseeds can benefit overall heart health. According to a research review in Advances of Nutrition, there is strong evidence between ALA intake and a reduced risk of cardiovascular disease. This is due to the fact that ALA is a polyunsaturated fatty acid (PUFA), which has anti-inflammatory effects on the body and has been shown to reduce the risk of heart disease.
4. Flaxseeds can aid digestion. Flax seeds are known as a natural laxative, which can help the digestive process and constipation. A 12-week study published in Nutrition & Metabolism found that flaxseed when added to baked goods was able to reduce symptoms of constipation, as well as blood glucose and lipid levels, for those with type 2 diabetes.
5. Flaxseeds can help with weight management. Maintaining a healthy weight is important for maintaining the body’s long-term health, therefore incorporating flax seeds into the diet can be a key way to maintain a healthy weight. The fiber in flax seeds can help you feel fuller for longer periods of time. Flaxseed supplements have also been linked to glucose control and insulin sensitivity, both of which have been shown to have an effect on weight management.
Possible side effects of eating flax seeds:
1. Flaxseeds contain phytic acid, which can reduce the absorption of minerals such as calcium, zinc, magnesium, copper and iron.
2. Flax seeds can cause digestive problems. Excessive consumption of flax seeds can cause digestive problems. Eating too much fiber at once can cause bloating, gas and possible stomach pain.
Six ideas on how to incorporate flax seeds into the menu:
- Add them to the smoothie.
- Throw them in the oatmeal.
- Spread them on top of avocado toast.
- Mix them in the granola.
- Combine them in the pancake or waffle batter.
- Use them as a topping for yogurt.