Flaxseed (Linum usitatissimum L, family Lineaceae) contains about 30–45% fat, with 57% of this fat being omega-3, 20–30% protein, 8% water, and up to 28% soluble and insoluble dietary fiber. In the seed coat, the soluble fiber forms a gel that can expand multiple times its size. It also contains 1% cyanogenic glycosides, among which the best known are other beneficial substances such as lignans, as well as a high content of vitamin E.

Flaxseed is one of the richest plant sources of the omega-3 (n-3) fatty acid alpha-linolenic acid (ALA, C18:3n-3). Oils make up about 41% of the total seed weight, with 57% of that being omega-3.

The health effects of flaxseed may be due to four main bioactive components: alpha-linolenic acid (an omega-3 fatty acid), lignans, dietary fibers, or peptides—or more likely a synergistic effect of these components together. The bioavailability of alpha-linolenic acid is optimal when consumed as flaxseed oil but poor when consumed as whole seed.

Ground flaxseed provides the best option for bioavailability for each of these bioactive compounds and is well tolerated. So, up to this point, keep in mind that ground flaxseed might be a better choice than whole seed or oil.

Beneficial Properties

• It has anticancer, antioxidant, and antithrombotic properties that allow reduction of total cholesterol, LDL “bad” cholesterol, and blood triglycerides.
• Additionally, it may help prevent metabolic diseases (type II diabetes, obesity), cardiovascular diseases (hypertension, arteriosclerosis, and ischemia), and improve memory.
• Flaxseed can prevent or treat tumor development and chemical poisoning, including poisoning caused by neurotoxic organophosphorus nerve agents.
• It may improve colon health and maintain gastrointestinal microflora.
• Due to the valuable properties of its gel, flaxseed is used as a treatment for constipation and to stimulate bowel activity, to treat stomach irritation and stomach ulcers, and to prevent stomach cancer, as well as bronchitis and urinary tract inflammations.
• Flaxseed oil is applied externally in dermatology. It is very effective in treating skin conditions and burns, and as a regenerative cosmetic preparation for regular skin care.
• Regarding dietary fibers: the Institute of Medicine recommends 25 g/day for women and 38 g/day for men. Thirty grams of flaxseed can provide up to 8 grams of dietary fiber.
• Flaxseed can serve as a gluten-free flour substitute for those with celiac disease.

Are there any side effects?

No adverse effects were identified from flaxseed products consumed in therapeutic doses. However, at very high doses, cyanide poisoning cannot be excluded (though this is quite unlikely as the body has detoxification mechanisms and roasting reduces the concentration).

Also, stomach discomfort, bloating, gas, or diarrhea.

Clinical trials with 30-45 g of flaxseed per day may cause mild gastrointestinal discomfort, flatulence, and bloating that disappear over time as the person adapts to the high fiber load. Patients can be gradually introduced to flaxseed to reduce the likelihood of these side effects.

Pregnancy

Flaxseed is by far the richest dietary source of plant lignans, and the bioavailability of lignans can be improved by crushing or grinding flaxseed. Flaxseed oils usually do not provide lignans unless ground flaxseed is added to the oil. Pregnant women are advised to choose whole seed over ground flaxseed or oil that does not contain lignans with phytoestrogen activity, which could cause complications during pregnancy. However, these potential risks have not been confirmed by experiments, and flaxseed products can be considered safe. The U.S. Food and Drug Administration (FDA) considers flaxseed products safe for breastfeeding women and children’s diets.

In short, flaxseed can act like the hormone estrogen. Some experts worry this may harm pregnancy. But there is no reliable clinical evidence on its effects during pregnancy. It is good to consult your doctor.

Storage

Proper storage is vital to avoid flaxseed spoilage. They should be kept in an airtight container in a cool, dark place like a cupboard or refrigerator. Exposure to light, heat, and air can accelerate the breakdown of fats in flaxseed, causing faster spoilage.

Some Consumption Ideas

• Add a tablespoon of ground flaxseed to your hot or cold breakfast cereals.

• Add a teaspoon of ground flaxseed to mayonnaise or mustard when making a sandwich.

• Stir a tablespoon of ground flaxseed into yogurt.

• Bake ground flaxseed into cookies, muffins, bread, and other baked goods.

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