Flaxseeds – the tiny seeds you often see sprinkled on top of your acai bowls or avocado toast – are more than just pretty toppers. These tiny gems are recognized as one of the most nutrition-packed seeds known to man. They are one of the richest plant sources of alpha-linolenic acid (ALA), lignans, and dietary fiber which helps manage nutrition-related conditions and prevent numerous diseases.
The National Institutes of Health National Center for Complementary and Integrative Medicine is even funding research to completely understand how these seeds can aid in the treatment for conditions like cardiovascular disease, ovarian cancer, diabetes, and metabolic syndrome.
Fortunately, these little seeds are gaining the recognition they deserve, even going viral on a few social media platforms. But before you start sprinkling them onto your diet, here’s a complete primer for you to understand what flaxseeds fully offer.
In this article, we’ll explore what flaxseeds are, their history, health benefits, and how you can incorporate them into your regular diet.
What Is Flaxseed?
Flaxseeds (Linum usitatissimum), also known as flax or linseed, are small oil seeds originating from the Middle East. In commercial applications, flax is categorized into two primary types: flax for fiber and flax for consumption, with the latter focusing on seed harvest. Post-harvest, the flax plant undergoes a drying process before the seeds are meticulously separated through either manual thrashing or mechanical rotation. The whole seeds produced range in color from yellow or golden to reddish brown.
Ground flaxseed undergoes a milling process where temperatures are kept within certain ranges to preserve the plant’s oils in the seed particles. For flaxseed oil, the kernels are processed further through pressing and refining. The extracting process, however, differs for each production company.
Golden Flaxseed vs Brown Flaxseed
Simply put, there is minimal difference between these two flaxseed types, and it all boils down to their antioxidant and micronutrient content.
Compared to brown flaxseeds, golden flaxseeds contain more polyunsaturated fatty acids and less polyunsaturated fatty acids. They also have more alpha-linolenic acid (ALA) and linoleic acid, two essential fats your body can’t produce.
Typically, the Western diet lacks Omega-3 fats like ALA so for those trying to incorporate more healthy fats into their diet, golden flaxseeds are the healthier choice. If you’re looking to increase your antioxidant levels, however, brown seeds are the better choice as they contain a higher concentration of these nutrients.
The History of Flaxseed
Flax has only joined the superfood roster recently, but it’s actually one of the oldest cultivated crops known to mankind. Records state that ancient Egyptians in Babylon primarily cultivated this crop for its fiber which they used to make clothing and linens.
Aside from its fiber, the plant’s seeds were also already well-known for their nutritional benefits. It was said that King Charlemagne, the esteemed King of the Franks in the 8th century, believed so strongly in its health benefits that he issued a decree ordering his subjects to consume it.
Today, flaxseed is widely used in all kinds of common items such as crackers, oatmeal, and frozen waffles. In 2010 alone, an estimated 300 new flax-based products were released in the US and Canada. Additionally, there has also been an uptick in the agricultural use of flax such as chicken feed. And now, given its superfood status, demand for it is as high as ever.
Why Are Flaxseeds Considered Superfoods: Key Flaxseed Nutrients
A tablespoon of whole flaxseeds (10 grams) contains 55 calories consisting of 42% fat, 29% carbs, and 18% protein. These components are essential for maintaining optimal health and preventing the risk of various diseases including diabetes, stroke, and heart disease. Let’s break down the components of each.
Fat
The majority (73%) of the fat content of golden flax is composed of polyunsaturated fatty acids, such as omega-6 and omega-3 fatty acids. These are referred to as essential fats because the human body can’t produce them naturally, and they have to be obtained through your diet.
Omega-3 fatty acids are vital components of human cell membranes and play a key role in heart, brain, and metabolic health. On the other hand, omega-6 provides the body with energy and helps maintain reproductive, brain, and bone health. While both these fatty acids are necessary to the body, there have been growing concerns that the Western diet contains a much higher omega-6 to omega-3 ratio than ideal. This imbalance can lead to excess inflammation, potentially increasing the risk of various chronic diseases.
Golden flaxseeds help mitigate those risks, as it has a lower ratio of omega-6 to omega-3 fatty acids. In particular, it’s one of the richest sources of the omega-3 fatty acid ALA, second only to chia seeds. ALA acts as a powerful antioxidant in the body, offering benefits including reduced inflammation, lower blood sugar levels, and slowed skin aging. Since humans only naturally produce a small amount of ALA, incorporating ALA-rich foods like golden flaxseeds into your diet is essential.
Carbs and Fiber
95% of the carbohydrate component of golden flax is made up of fiber meaning that it’s a low-carb food. This fiber content is made up of 20 – 40% soluble fiber which helps regulate blood sugar and cholesterol levels and promotes gut health. The other 60 – 80% is made up of insoluble fiber which is what makes flax a natural laxative aiding in regular bowel movements and preventing constipation.
Protein
The protein component of flax seeds is comparable to soybeans and contains amino acids essential to heart and immune system health.
Vitamins, Minerals, and Other Plant Compounds
Aside from those three main components, golden flax is also a great source of vitamins and minerals including magnesium, copper, thiamine, phosphorus, and molybdenum. All these play a vital role in the growth and development of the body as well as tissue and bone health maintenance.
In addition to that, flax seeds are incredibly rich in the plant compound called lignans, containing up to 800 times the amount found in other foods. These nutrients function as phytoestrogens which function similarly to the female hormone estrogen and aid in the reduction of fat and glucose in the blood.
Exploring the Various Health Benefits of Flaxseed
Now that we know what essential nutrients golden flaxseeds contain, let’s explore the health benefits they offer.
- Reduce Blood Pressure
The omega-3 fatty acids and lignan components of golden flax seeds help effectively lower blood pressure. In a six-month study, participants consumed three tablespoons of flax seeds daily and experienced a reduction in their blood pressure levels by 7 – 10 mm Hg. Further research suggests that a 2 mm Hg reduction can decrease the risk of coronary heart disease and stroke by 6% and 14% respectively.
- Lower Cholesterol Levels
High cholesterol levels are known as a risk factor for heart disease. Fortunately, flaxseeds can lower cholesterol levels through their high fiber and lignan content which binds with cholesterol-rich bile acids and carries them down to the digestive tract for excretion.
In several studies involving people with high blood pressure and peripheral artery disease, participants consumed four tablespoons of flaxseeds daily. This led to significant reductions in bad cholesterol (by at least 15%), blood pressure, and body mass index (BMI).
- Stabilize Blood Sugar Levels
High blood sugar levels are prominent worldwide, leading to conditions such as diabetes. Recently, researchers have been studying the possible benefits of flax seeds for stabilizing blood sugar levels and have been seeing promising results.
A review of 25 studies showed that whole flaxseeds may reduce blood sugar and hinder insulin resistance, the condition preventing the body from regulating blood sugar levels. This makes flaxseed a particularly helpful addition to your diet if you have type 2 diabetes.
- Weight Management
If you’re interested in weight management without the burden of heavy diets, flaxseeds can offer a potential solution. The high fiber content of these seeds is effective in suppressing hunger and cravings.
One study with obese participants noted an average of 2.2 lbs of weight loss in those who added flax seeds to their diet. It’s important to note, however, that this weight loss benefit tended to be greater in the consistent consumption of more than 30 grams of flaxseeds per day over 12 weeks or more.
- Better Digestive Health
About 12 – 19% of the US population experiences recurring constipation while about 2 – 7% suffer from chronic diarrhea. Not only can this cause distress but it can also threaten your overall health. Fortunately, flaxseeds can help solve these problems.
Studies have found that the high fiber content of flax seeds can help prevent both diarrhea and constipation. The soluble fiber portion it has increases the bulk of your stool, preventing diarrhea, while the insoluble fiber acts as a laxative which relieves constipation.
How Much Flax Seed Do You Need to Consume to See Health Benefits?
Many studies exploring the health benefits of flaxseeds involved consuming at least one tablespoon of this per day. Some even went as high as four tablespoons a day. However, for regular use, it’s best to limit your intake to four or five tablespoons a day (28 – 35 grams) to avoid overloading yourself with fiber.
Are There Risks in Eating Flaxseeds?
Much like any other healthy food, there are still a few associated risks with eating flaxseeds. One of these is consuming too much because of its fiber content. While it can aid in digestive health, too much can do the opposite and cause gas and bloating.
Another thing to consider is allergic reactions. While rare, there have been reports of allergic reactions to flaxseed oil. Additionally, flaxseed can cause adverse reactions to some medications including blood thinners and antiplatelet medications.
Last but not least, the flaxseed components that mimic the effects of estrogen may not be suitable for those on hormone therapy or with hormone-sensitive cancers. Pregnant or nursing women should also exercise great caution if they’re adding flaxseeds to their diet. The best course of action would still be to consult with your healthcare professional before incorporating it into your diet.
How Can You Add Flaxseeds Into Your Diet?
Outside their nutritional benefits, one of the best things about flaxseeds is that they’re so versatile and easy to use. You can drizzle them onto your fresh salads, oatmeal, or yogurt. You can also incorporate them into your baked goods or meat and veggie patties for a little healthy twist.
Flaxseed Crackers
This is a delightful, crunchy, and healthy snack that only takes 30 minutes to make.
Ingredients:
- Golden flaxseed meal
- Salt
- Pepper
- Whole golden flaxseeds (optional)
- Additional spices like Italian seasoning, rosemary, thyme, or paprika (optional)
Instructions:
- Mix all the dry ingredients in a bowl
- Add water until the mixture forms a dough-like consistency
- Flatten the dough until ⅛ inch thick
- Transfer it onto a baking pan and score a grid of squares
- Bake until the crackers are lightly browned
- Let the crackers cool before breaking them apart
Another fast and easy way to add flaxseeds into your diet though is through smoothies. You can add either flaxseed powder to any kind of smoothie. With its mild taste, you won’t even notice that it’s there but you’ll be getting full health benefits.
If you can’t make it at home, you can get your daily dose of health from us at ShakeUp Superfoods. Our shakes are packed with nutrient-rich ingredients including flaxseeds that blend together to create amazing flavors even without sugar.
Key Takeaway
Golden flaxseeds are a nutrient-packed superfood with numerous health benefits, from reducing blood pressure to aiding digestion. Their versatility makes them easy to incorporate into your daily diet, whether sprinkled on meals or blended into smoothies.
For a convenient and delicious way to enjoy the benefits of flaxseeds, try ShakeUp Superfoods. Our nutrient-packed shakes, rich in flaxseeds and other superfoods, offer a tasty and effortless way to boost your health. Start your journey to a healthier you with ShakeUp Superfoods today!
