This is a complete fundamental guide for flaxseed. The history, nutritional facts, benefits, uses of flaxseeds we cover everything here. Lets learn the Flaxseeds – A superfood from nuts and seeds family.
Imagine a small crunchy food with 42% good fat, 18% protein, high-quality fiber, and several plant nutrients. Not just the nutrition profile, it also contains at least a dozen health benefits. No, it’s nothing mythical, of text of heavenly food. It is the regular flaxseed that we all know.
Humans have been using flaxseed for more than 10,000 years. That’s older than man learned farming! Interesting right? There are many other interesting facts about those crunchy seeds. We will focus on flaxseeds’ role in health and wellness.
Hi, we are Team MyOrganicBD. We are a passionate team of people including doctors, nutritionists, writers, food microbiologists, and more. We aim to combine our individual experiences in the wellness sector and provide the most accurate and reliable content about amazing foods.
In this article, we will focus on the benefits and uses of flaxseeds. There will be a brief discussion on best practices for eating flax seeds and health considerations. To make this article more fun and story that our audience love, we will keep history, fun facts, and more.
Keep your eyes on the lines.
Is Flaxseed a Superfood?
There can be debates about the superfood tag of many foods. But when it comes to flaxseeds, there are very few areas of debate. With its high nutrition and special health-boosting abilities, it is certainly a superfood. So how can we call it a superfood?
Well, there are no universal criteria for superfoods. But analyzing the industry, we carefully built our own criteria to categorize and approve something as a superfood. (Learn more on basics of Superfoods)
In short, superfoods must contain one of three characteristics: A wide range of nutrients, rare nutrients in abundance, and special health-boosting ability. In that context, flax seeds fulfill 2 of those characteristics. It comes with a diverse type of nutrients, and it comes with more than 10 science-backed nutrients. Most of the wellness industry does agree on this. Our own criteria also approve that.
But remember that no superfood is complete. Superfoods should be part of a healthy diet and never rely solely on the benefits. In the next parts, we will discuss more about the health effects of flaxseeds.
What is the History of Flaxseed?
The history of flaxseed and flax plants is older than you can imagine. The first trace of using flax is the remains of flax fibers near Turkey, which were about 30,000 years old. To help you understand the significance of the number, we homo sapiens are about 70,000 years old. The plant grew all around Eurasia. Archeologists believe that older humans found the plant quite versatile. They used to make ropes, nets, and clothes with the fiber and consumed the seeds. It is also one of the first crops humans cultivated. It was farmed in Turkey, Iran, and Syria about 8,000 years ago. The first evidence of flaxseeds as food is 6,000 years old, found in Germany. Babylonians and Egyptians also used flaxseeds for fiber and food. Hippocrates, known as the father of medicin,e also used flaxseeds for their medicinal properties. In 800 AD, Emperor Charlemagne suggested his men eat flaxseeds as they come with amazing health benefits. Even in 1940, the British army used flax fibers for making parachute strings. After the 1950s, flaxseed started becoming popular as a health-boosting food. In recent times, flaxseed has gained popularity as it fits well with various diet plans.
What are the Nutritional Facts About Flaxseed?
Here is the nutritional profile of one tablespoon of flaxseed—
Calories: 37
Carbs: 2 grams
Fat: 3 grams
Fiber: 2 grams
Protein: 1.3 grams
Thiamine: 10% of the Daily Value (DV)
Copper: 9% of the DV
Manganese: 8% of the DV
Magnesium: 7% of the DV
Phosphorus: 4% of the DV
Selenium: 3% of the DV
Zinc: 3% of the DV
Vitamin B6: 2% of the DV
Iron: 2% of the DV
Folate: 2% of the DV
From the list above, we can notice that a small amount of flaxseed contains a quite diverse type of nutrients. 2-3-4% of daily value may seem very small, but remember it’s just the calculation of 7 grams of flaxseeds. It is one standard serving of flaxseed that you can take multiple times a day. However, let’s discuss the nutritional facts briefly.
Calorie: Due to the high fat content of flaxseeds, it is high in calories. But chicory will not be an issue as it is hard to consume in large amounts. Plus, it has the power to reduce appetite. So, it can even be used for weight loss. (described in the benefit part)
Carb: It contains a small amount of carbs, which does not cause any blood sugar spike. It does the contrary— reducing blood sugar due to high fiber.
Fat: Flaxseed contains alpha-linolenic acid (ALA) and omega-3 fatty acids. It is one of the richest sources of ALA. That good fat contains several benefits for health.
Thiamin: Among the vitamins found in flaxseeds, thiamin is found in the largest amounts. Only 7 grams of flaxseeds can fill up 10% of your daily requirement of thiamin. It is an essential nutrient for metabolism, nerve, and muscle health.
Protein: Nearly 18% of flaxseed’s weight is protein. It contains arginine, glutamine, and other essential amino acids that play an essential role in the body’s development and immunity. 1-2 grams of flaxseed may be a little insignificant compared to the daily intake. However, it is important to consume diverse types of protein for better health.
Copper: Copper is essential for enzymatic reactions, red blood cell formation, and immunity. Flaxseed provides a good amount of copper.
Manganese: For bone formation, metabolism, antioxidant defense, and enzymatic function, manganese is an essential mineral.
Magnesium: Magnesium is essential for nerve function, energy production, fluid balance, heart health, and muscle construction. Flaxseeds contain a decent amount of magnesium.
Flaxseeds also contain phosphorus, vitamin B6, selenium, zinc, Iron, folate, etc. In small amounts. The amount may be small, and no noticeable impact may be felt, but those will also contribute to the daily requirements of those vital nutrients. Now let’s discuss more specific benefits of flaxseeds.
What are the science backed Benefits of Flaxseed?
Goodness of Omega-3 fatty acids
Flaxseeds contain several omega-3 fatty acids, which have proven benefits for good health. Alpha-linolenic acid (ALA) is one of the key components of it. It reduces bad cholesterol and improves heart health. It also lowers blood pressure and reduces inflammation. Omega-3 fatty acid plays a great role in improving brain health and cognitive ability. It is also beneficial for healthier skin, hair, and digestive systems.
Beneficial for digestive health
Flaxseed contains high-quality fibers. Fiber is one of the food elements we require every day for optimum digestive conditions. 2 types of fibers are found in flaxseeds. Soluble and insoluble fibers. Soluble fibers reduce the speed of digestion and potentially limit blood sugar spikes. Insoluble fiber absorbs water and adds bulk to the stool.
Reducing bad cholesterol
Flaxseeds are known for their ability to reduce bad cholesterol in several ways. The soluble fiber and omega-3 fatty acids reduce the bad cholesterol that are harmful to heart health. According to a study, eating four tablespoons of flaxseed per day for one month reduced 15% of LDL or bad cholesterol. LDL is responsible for forming plaque in blood vessels near the heart which is one of the main reasons for heart disease. It also contains lignans which is also powerful antioxidants that prompt heart health and inflammation.
Weight Loss
Flaxseeds are high in fiber content, which may help you lose weight. Fiber slows down digestion, which means you will feel fuller for longer. It also reduces the appetite. Eating flaxseed can help you lose weight by making your journey a bit easier. But it must be combined with a suitable diet and lifestyle to get any weight loss benefits.
Blood pressure
Flaxseed can balance blood pressure with several mechanisms. It contains alpha-linolenic acid (ALA), which reduces blood pressure by reducing inflammation and improving the function of blood vessels. Lignans also help improve arterial health with their antioxidant properties. However, if you already have a blood pressure problem, you might want to get a suggestion from your doctor about eating flaxseeds.
Blood sugar
The high fiber content of flaxseeds can regulate blood sugar and potentially help type 2 diabetic patients according to American Journal of Physiology. Eating flaxseeds with heavy meals can reduce the sugar spikes. It is also very low in carbohydrates, which fits nicely in any type of diet. However, if you have a weaker digestive system, you may have a hard time digesting a large number of flaxseeds.
Protection from Cancer
Flax seeds have the ability to potentially prevent and stunt cancer growth. It contains lignans, which are known for their anticancer properties. Interestingly, flaxseeds have up to 800 times more lignans than other plant-based foods. Research shows it may help prevent breast, colorectal, blood, and skin cancer.
Disadvantages of Flaxseed
There are not many disadvantages of flaxseeds. It is usually safe for the body and skin for most people. However, pregnant women should not eat flax seeds as it is still under-researched and the effects are unknown. If you have any health condition, get suggestions from your health consultant about flax seeds. Flax Seeds are high in fiber, which may cause gas, bloating in some people. Flaxseed is well tolerated. But on very rare occasions, some people may have allergies. Flaxseed also contains cyanogenic glycosides. It converts into thiocyanates, which may interrupt the function of the thyroid gland.
It also contains phytic acid, which is common in other types of seeds. One of the potential roles of phytic acid is, that it can decrease the absorption of iron and zinc. However, it should not be a major concern as the effects are not very strong and consistent.
Due to flaxseeds’ blood-thinning abilities, they may interact with blood pressure medicines and cause the blood pressure to drop too low.
What are the uses of Flaxseeds?
Flaxseed is a very versatile food. Due to its passive taste, it easily fits with any food and dishes. You can use raw, slightly roasted, or powdered flaxseeds in different dishes. You may notice flaxseeds in burgers and fast food as a topping or even in sweet dishes like cupcakes. The one rule of using flaxseed is that there is no rule. You can use your creativity and imagination to use flax seeds. However, to get the best benefits of flaxseeds, try to eat and use them raw. If you like to roast it, do it at a very low heat.
What is the Taste of this super seed?
Flaxseeds have an earthy, nutty, slightly sweet, and bitter taste with a crunchy texture. It does not have a noticeable flea, which makes it equally good for sweet and spicy food. There are two types of flaxseeds: golden and brown. Golden is slightly less bitter and brawn ones are less sweet and slightly more bitter. Note that both types of flaxseeds contain similar amounts of nutritional properties. Roasting reduces the nutrition but tastes better with a profound taste.
Organic Flaxseed in the Wellness Industry
Organic flaxseeds are well known in the spaces of wellness space. It’s often tagged as a superfood, which is very reasonable. Flaxseeds became more popular due to popular superfood and wellness trends. But it has been used for similar purposes for thousands of years. And there are no signs of flaxseeds losing their popularity anytime soon.
Future of Flaxseed in Human Civilization
The future for flaxseed looks bright, and this should benefit human civilization by improving overall health. Every year, more and more people are suffering from chronic diseases. At the same time, humans have never been so conscious about health and wellness. So, superfoods like flaxseeds will gain a natural increase in us,e which can impact global health. Flaxseed production is also very sustainable. It may not play a role in the hunger problem, butit can surely improve health and sustainability.
Conclusion
Flaxseeds may be tiny ,but they’re capable of making your health better in many ways. Adding flaxseed to your diet is the ultimate flex! You are not just getting the crunchy goodness but also enjoying the impressive benefits it provides. In this article, we discussed all the aspects of flaxseeds you may need to know. Hope that satisfies your curiosity.
Want to read about more superfoods? Check out Health Benefits of Nuts and Seeds, Types & Nutrition.
FAQ: Detailed
How to drink flax seeds?
You always need to add grounded flaxseed to your drink. Eating flaxseeds whole with a drink may not digest well in your stomach. Just add one spoonful of ground flaxseed with water or milk. You can also add it to a smoothie.
What is the biggest disadvantage of flax?
If you eat a large number of flaxseeds, this may cause gas, bloating, and digestive discomfort. If this happens, reduce the amount of consumption.
Can flax seeds reduce belly fat?
Yes, flaxseeds can reduce your belly fat. It has the ability to reduce appetite and food cravings. Eating it between meals can lower your food intake and help you reach your diet goals.
Are flaxseeds good for females?
Yes, flaxseeds can be a good addition to a woman’s diet. It may reduce menopausal symptoms. However, pregnant women should not eat flaxseeds regularly as it is understudied.
Which is better, flax or chia seeds?
Flaxseeds and chia seeds are both nutritious and have similar nutrition. A better choice depends on individual requirements. Flaxseeds contain more healthy fat and less fiber than chia seeds.
How much flaxseed per day?
3-5 tablespoons of flaxseeds is optimal for getting the maximum benefits from flaxseeds. If you are using grounded ones, make it 2-4 spoons per day.
Dr. Goutom Banik, MBBS, MPH, is a public health researcher with extensive experience in maternal, newborn, and child health, including nutrition interventions in underserved communities. He has worked with leading organizations such as Save the Children and icddrb, contributing to national strategies on child health and nutrition. His expertise spans operational research, health systems strengthening, and community-based programs addressing childhood illness.
Jehrin Islam, MS, is a Nutritionist. A seasoned organic wellness Content writer at MyOrganicBD, a Shape Communications LLC brand. She holds a Master of Science and a Bachelor of Science (Honours) in Food and Nutrition from the University of Dhaka.
She completed her clinical training at BIRDEM Hospital. Worked with healthcare professionals. Jehrin is certified in Therapeutic Diet Chart Making and Diet Counseling. Her work is reviewed by team MyOrganicBD and medical reviewer Dr. Gautam Banik before publication.
Mr. Shariful Alam Pavel believes in natural living. To live a healthy conscious living, we need to eat green, live green. MyOrganic Bd is a green wellbeing brand, educating millions to live a better life in compliance with mother nature.
