Flax seeds: benefits and tips for use

The nutritional composition of flax seeds

Flaxseeds are one of the most concentrated plant sources of alpha-linolenic acid (ALA), an essential omega-3 that the body cannot synthesize on its own. One tablespoon (about 10 g) of ground flaxseed provides about 1.3 g of ALA, more than half the recommended daily intake (2 g/day).

Flaxseeds contain both soluble and insoluble fiber:

• soluble fiber (including mucilage) forms a gel in the intestine, slowing the absorption of glucose and cholesterol;
• insoluble fiber stimulate intestinal transit and prevent constipation.

Flaxseeds are also the richest dietary source of lignans, phytoestrogens with antioxidant properties that share structural similarities with the body’s estrogens. They contain up to 800 times more than most other plant foods.

They also provide:

• of the proteins ;
• of the vitamin B1 ;
• of magnesiumphosphorus, manganese and copper;
• of the vitamin E.

Health benefits

Digestive health

The mucilages form a protective gel that soothes the intestinal mucous membranes, relieves digestive inflammation and promotes regular transit (1, 2). Whole flaxseeds, soaked in water, are a long-standing natural remedy for constipation (3).

Cardiovascular health

Thanks to their richness in omega-3, fiber and lignans, flax seeds contribute to:

• lower blood pressure (4);
• reduce LDL and total cholesterol levels. Several clinical studies have shown that regular consumption of ground flaxseed can significantly reduce total cholesterol (5, 6);
• reduce chronic inflammation, a risk factor for heart disease (7).

Blood sugar regulation

The soluble fiber in flaxseed slows the digestion and absorption of carbohydrates, which helps stabilize blood sugar levels after meals (8). This is of particular interest for people with type 2 diabetes or prediabetes, for whom a meta-analysis confirms a significant reduction in fasting blood sugar, HbA1c and insulin resistance (8, 9).

Weight management

The combination of fiber, protein, and healthy fats provides a lasting feeling of fullness, which can help control appetite and limit snacking (10, 11).

Women’s health

Lignans, once metabolized by intestinal bacteria, can have hormonal activity by weakly binding to estrogen receptors. Studies carried out in perimenopausal women show that daily consumption of 10 g of ground flax seeds for 3 months helps relieve the discomforts of menopause and improve quality of life (12).

Anti-inflammatory properties

ALA and lignans exert an anti-inflammatory action, which may benefit people suffering from chronic inflammatory conditions like arthritis or bowel disease (3, 7).

How to include flax seeds in your diet

Whole or ground seeds?

Whole flaxseeds often pass through the digestive tract undigested because their outer covering is very tough. To fully benefit from their nutrients — particularly omega-3 and lignans — it is strongly recommended to consume them ground.

Practical advice: grind the seeds as needed (in a coffee or spice grinder) and store them in the refrigerator in an airtight container to avoid oxidation of the omega-3.

Ground flax seeds are easily incorporated into many preparations.

• Smoothies and juices : a tablespoon in a morning smoothie.
• Yogurts and white cheeses : sprinkled on a dairy product.
• Porridge and muesli : mixed with breakfast cereals.
• Soups and sauces : added at the end of cooking to thicken slightly.
• Breads and muffins : incorporated into bread dough or pastries.
• Egg substitute : 1 tablespoon of ground seeds + 3 tablespoons of water = a natural binder for vegan preparations.
• Salads : sprinkled as a garnish.

How to store them?

• Whole seeds : up to one year in a cool, dry place, protected from light.
• Ground seeds : Store in the refrigerator in an airtight jar and use within 2 to 3 weeks after grinding.
• Linseed oil : absolutely in the refrigerator, never heat.

Flaxseed oil vs. flaxseed

Flaxseed oil is extracted from the seeds and concentrates fatty acids, particularly ALA. A single tablespoon (10g) can contain up to 5.5g of ALA omega-3. On the other hand, it does not contain fiber or lignans. The two forms are complementary and have their place in a balanced diet, depending on the desired objectives.

Recipe ideas

• Coconut flour and flaxseed bread

• Honey and Spice Muffins

• Purple quinoa porridge

• Seed crackers