Flaxseed (Linum usitatissimum L, family Lineaceae) contains approximately 30–45% fat with 57% of this fat being omega-3, 20–30% protein, 8% water and up to 28% soluble and insoluble fiber. In the seed coat, the soluble fiber forms a gel, which can swell to many times its size. It also contains 1% cyanoglycosides, of which the most well-known are the 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 weight of the seeds with 57% being omega-3
The health-related actions of flaxseed may be due to four main bioactive components: alpha-linolenic acid which is an omega-3 fatty acid, lignans, fiber or peptides, or more likely due to a synergistic action of these of the ingredients together.
The bioavailability of alpha-linolenic acid is optimal when ingested as flaxseed oil, but poor when ingested as the whole seed.
Ground flaxseed provides the best option for bioavailability for each of these bioactive ingredients and is well tolerated
So until then, keep in mind that ground flaxseed is probably a better choice than the whole seed or oil.
Beneficial properties
It has anti-cancer, antioxidant and anti-thrombotic properties that allow the reduction of total cholesterol, LDL "bad" cholesterol and triglycerides in the blood. In addition, it can participate in the prevention of metabolic diseases (type II diabetes, obesity) and cardiovascular diseases (hypertension, arteriosclerosis and ischemia) and the improvement of memory.
Flaxseed can prevent or treat tumor growth and chemical poisoning, including poisoning caused by neurotoxic organophosphate nerve agents.
Flaxseed can improve colon health and maintain gut microbiota. For its valuable gel properties, flaxseed is used as a treatment helps against constipation and is used to stimulate bowel activity, to treat stomach irritation and stomach ulcers, and to prevent stomach cancer, as well as for bronchitis and urinary tract infections.
Linseed oil is applied externally in dermatology. It is very well applicable in the treatment of skin diseases and burns and as a regenerative cosmetic preparation for regular skin treatment
Regarding fiber: the Institute of Medicine recommendation is 25 g/day for women and 38 g/day for men. Thirty grams of flaxseed can provide up to 8 grams of dietary fiber
Does it have unwanted side effects?
No adverse side effects have been identified in consuming flaxseed products in therapeutic doses. However, when large doses are taken, possible poisoning by hydrogen cyanide, cannot be ruled out (but extremely rare. The body has detoxifying mechanism and also cooking can't minimize the concentrations of it). Also stomach discomfort, bloating, gas or even diarrhea.
Here to say that Clinical trials of 30-45g of flaxseed per day may lead to mild gastrointestinal discomfort, flatulence and bloating that disappear over time as the person gets used to the high fiber load. Patients can be gradually introduced to flaxseed in order to reduce the chance of these side effects
Pregnancy
Flaxseed is by far the richest dietary source of plant lignans, and lignan bioavailability can be improved by crushing or milling the flaxseed. Flaxseed oils do not usually provide lignans unless ground flaxseed has been added to the oil.
Pregnant women are better off choosing the whole seed instead of ground flaxseed or the oil that does not contain phytoestrogen lignans, which could cause pregnancy complications. These potential risks, however, have not been validated by experiments and flaxseed products can be considered safe. The US Food and Drug Administration (FDA) considers flaxseed products safe for breastfeeding women and children.
In a nutshell Flaxseed can act like the hormone estrogen. Some experts worry that this could harm the pregnancy. But there is no reliable clinical evidence about its effects on pregnancy. It is good to consult your doctor as well.
Storage
Proper storage is vital to prevent flaxseed from spoiling. Flax seeds should be stored in an airtight container in a cool, dark place such as a cupboard or refrigerator. Exposure to light, heat and air can speed up the breakdown of the fats in flaxseeds, causing them to spoil more quickly.
Some consumption IDEAS
Add a tablespoon of ground flaxseed to your hot or cold breakfast cereal.
Add a teaspoon of ground flaxseed to mayonnaise or mustard when making a sandwich.
Mix a tablespoon of ground flaxseed into yogurt.
Bake ground flaxseed into cookies, muffins, breads and other baked goods.
Bibliography:
Sirotkin AV. Influence of Flaxseed (Linum usitatissimum) on Female Reproduction. Planta Med. 2023 May;89(6):608-615. doi: 10.1055/a-2013-2966. Epub 2023 Feb 20. PMID: 36808094.
Caligiuri SP, Edel AL, Aliani M, Pierce GN. Flaxseed for hypertension: implications for blood pressure regulation. Curr Hypertens Rep. 2014 Dec;16(12):499. doi: 10.1007/s11906-014-0499-8. PMID: 25342643.
Al-Madhagy S, Ashmawy NS, Mamdouh A, Eldahshan OA, Farag MA. A comprehensive review of the health benefits of flaxseed oil in relation to its chemical composition and comparison with other omega-3-rich oils. Eur J Med Res. 2023 Jul 18;28(1):240. doi: 10.1186/s40001-023-01203-6. PMID: 37464425; PMCID: PMC10353157.
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