The Mighty Flaxseed & its Benefits: Put Those Tiny Titans at Work
Ah, the journey to health and wellness is never dull, especially when you stumble upon a gem like the flaxseed.
As a health coach, I like to explore the world of superfoods – sorting through the hype to find out which ones really live up to their reputations… And, let me tell you, flaxseeds stand out as the REAL DEAL.
These tiny, nutty seeds are not just another “blip” on the nutritional radar…
They’re a cornerstone of a well-rounded diet, packed to the brim with omega-3 fatty acids, fibre, and lignans: a trio of health-boosting elements that can transform anyone’s well-being.
Now, in my line of work, I’ve watched trends come and go. Yet, flaxseeds have withstood the test of time, and rightfully so.
- Flaxseeds contain more ALA than walnuts
- Flaxseeds have more lignans than sesame seeds
- Flaxseeds contain more dietary fibre than apples
- Flaxseeds contain more protein than spinach
- Flaxseeds contain more magnesium than almonds
- Flaxseeds contain more phosphorous than bananas
There you have it. These tiny nutritional powerhouses can revolutionise your health from the inside out.
From improving your digestion to fighting off illness, these seeds are a testament to the idea that the most remarkable things often come in small packages.
See why I’m so eager for you to learn about their benefits?
That’s why, in the sections below, I’ll walk you through the science, demonstrate how to incorporate these seeds into your daily meals, and (hopefully) spark a newfound respect for this nutritional titan.
Because, in the grand scheme of things, incorporating flaxseeds into your diet isn’t just a step towards better health—it’s a leap towards optimal well-being.
Inside the seeds
Flaxseeds are bursting with the goodies your body craves.
They’re a goldmine of alpha-linolenic acid (ALA), a plant-based omega-3 known for its anti-inflammatory power.
Not to mention, they’re packed with lignans—nature’s very own cell protectors, ready to fend off damage and certain cancers with antioxidant force.
And we can’t overlook the fibre—both the soluble and insoluble kinds are in there.
Together, they work wonders for your digestion, ensuring everything moves along as it should while also keeping you feeling fuller and longer.
Just check below the nutritional value of flaxseed per 100 grams (and be amazed):
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Energy | 534 kcal | – |
| Protein | 18.3 g | 36% (seriously!) |
| Fat | 42.2 g | – |
| Carbohydrates | 28.9 g | 10% |
| Fibre | 27.3 g | 109% (yep – a mix of soluble and insoluble fibres) |
| Sugar | 1.55 g | – |
| Calcium | 255 mg | 20% |
| Iron | 5.73 mg | 32% |
| Magnesium | 392 mg | 98% (are you kidding me??) |
| Phosphorus | 642 mg | 92% (now we’re talking!) |
| Potassium | 813 mg | 17% |
| Sodium | 30 mg | 1% |
| Zinc | 4.34 mg | 39% |
| Vitamin C | 0.6 mg | 1% |
| Folate (B9) | 87 µg | 22% |
| Vitamin E | 0.31 mg | 2% |
| Omega-3 fatty acids | 22.8 g | For adult women, the recommended Adequate Intake of ALA is 1.1 grams daily, while adult men should aim for 1.6 grams each day. |
*% Daily Values are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Curious to dig a bit deeper into each of these benefits? Keep reading (and yes, there’s a quiz to test your newfound knowledge…).
1. ALA
Alpha-linolenic acid (ALA) is more than just a complex name.
Think of it as a unique, essential oil: a plant-based omega-3 that your body is eager for but can’t produce on its own. That means you need to invite it in through your diet.
ALA soothes inflammation that, if left unchecked, could spell trouble for your heart.
Omega-3s, with ALA leading the charge, ensure your heart beats without a hitch and your cells thrive in harmony.
2. Lignans
Lignans are tiny, powerful compounds found in plants that pack a punch against cell damage.
Flaxseeds are exceptionally rich in lignans.
These compounds do a great job protecting your cells from free radicals that cause damage and early ageing. They don’t just stop there; they’re also key in lowering the risk of some cancers, acting like a strong shield for your cells’ core.
You ould say lignans are the guardians at the gate, ensuring your cellular health remains robust, warding off the threats of aging and illness with vigilant care.
3. Fibre
Fibre in flaxseeds isn’t just roughage; it’s a dual-force warrior.
SOLUBLE FIBRE, found abundantly in flaxseeds, dissolves into a gel-like substance in your gut, helping to lower cholesterol and balance blood sugar levels.
INSOLUBLE FIBRE, its counterpart, doesn’t dissolve. Instead, it acts as the digestive system’s broom, sweeping through your gut and keeping everything moving as it should.
Together, they’re “the dynamic duo of digestion”. They ensure your digestive process is smooth and you feel full and satisfied.
Take a look at the table below so you can get all the information I wrote above at a quick glance:
| Component | Benefits | Role |
|---|---|---|
| ALA (Alpha-linolenic acid) | ✓ Soothes inflammation ✓ Supports heart health ✓ Ensures smooth cellular function | Acts as an essential, plant-based omega-3 fatty acid, mediating internal inflammation and protecting the heart. |
| Lignans | ✓ Protects against cell damage ✓ Reduces risk of certain cancers ✓ Guards against early aging | Serve as powerful antioxidants, shielding cells from free radicals. |
| Fibre | ✓ Lowers cholesterol ✓ Balances blood sugar levels ✓ Promotes smooth digestion ✓ Increases satiety | Soluble fibre dissolves into a gel, aiding in cholesterol and blood sugar management. Insoluble fibre acts as a digestive broom, ensuring regular movement. |
Quick quiz: Understanding ALA, lignans, and fibre in flaxseed
Ready for a quick brain challenge? Let’s see if you’ve been keeping up with our flaxseed saga.
It’s quiz time—short, sweet, and just for fun…
Let’s roll!
Question 1: What is ALA?
- A) A type of sugar found in flaxseeds
- B) A plant-based omega-3 fatty acid essential for your health
- C) A protein that helps build muscle
Question 2: How do lignans benefit your body?
- A) They increase your energy levels
- B) They act as natural protectors against cell damage and reduce the risk of certain cancers
- C) They help improve your vision
Question 3: What role does fibre play in your diet?
- A) It adds flavour to food
- B) It helps with digestion and keeps you feeling full longer
- C) It makes food colourful
Answers:
Question 1: B) A plant-based omega-3 fatty acid essential for your health
Question 2: B) They act as natural protectors against cell damage and reduce the risk of certain cancers
Question 3: B) It helps with digestion and keeps you feeling full longer
I hope you nailed it. If so, you’re one step closer to being a health guru.
Let’s keep the momentum going and go a little deeper into the wonders of flaxseeds.
Below we will look at how ALA, lignans and fibre help your body to the core.
To flaxseed’s full potential!
1. Heart health
Toss some flaxseeds into the mix and watch ALA work its magic, dialing down inflammation and giving cholesterol the cold shoulder. Lignans help keep your arteries clear of plaque.
2. Digestive wellness
Double down on your digestive health with flaxseeds’ dynamic duo of fibres (soluble and insoluble, as seen above). Mix them into your morning smoothie or sprinkle on your salad for that healthy gut we’re all after.
3. Cancer prevention
Arm yourself with flaxseeds’ lignans, nature’s own bodyguards, standing ready to attack certain cancers. Further reading, further reading and further reading.
They keep your body’s hormones in perfect balance.
4. Skin health
Their omega-3 fatty acids hydrate and plump up your skin from the inside out. The antioxidants wage war against ageing. Your complexion is left glowing and refreshed.
5. Weight management
Weight management, did you say? Oh, my, it couldn’t get any better.
Lean into flaxseeds for the long haul of keeping those pounds in check. Their fibre fills you up, and the protein keeps you strong and satisfied.
Tips and uses
Learn to integrate flax seeds into your daily life.
At the moment, I’m drinking a glass of flax seeds in water (about 1 tablespoon) in the mornings. During the day, I either add a tablespoon to my smoothie (if I’m in the mood for smoothies, hm, sometimes I can’t take them to be honest). Otherwise, I find other ways of integrating them into my diet.
Flaxseeds can be easily integrated into your diet in various ways (for a comprehensive list, I wrote a post on over 20 ways to eat flax seed. It is really good.)
- Add a tablespoon of ground flaxseeds to your morning smoothie or oatmeal. By the way, the phytoestrogens in flaxseeds can help regulate hormonal fluctuations.
- Use ground flaxseeds mixed with water as an egg replacer in baking recipes to bind ingredients together. It is especially useful in gluten-free baking! Mix one tablespoon of ground flaxseeds with three tablespoons of water, letting it sit for a few minutes to thicken before using it as an egg replacement.
- Boost the nutritional value of your meals by adding sprouted flaxseeds to your salads or yoghurt. Sprouting increases their vitamin and mineral content, making it easier for your body to absorb. Here’s how to do it.
Add the sprouts to sandwiches for a crunchy texture, mix them into salads or use them as a garnish on soups for a fresh finish! - Sprinkle ground flaxseeds over your cereal or incorporate them into your salad dressing.
By the way, eating 1/4 cup of flaxseeds daily for six months has been shown to significantly lower diastolic blood pressure. Here’s the source: “[…]consumption of flaxseed in the dose of 30 g/day for 6 months reduced the systolic pressure by 7.97 mm Hg” NCBI
Which flax seed? Here’s what I recommend
Also, ground flaxseeds are preferred over whole flaxseeds to ensure the body can absorb their nutrients more effectively.
I prefer to grind it myself at home. I wrote here the ultimate guide to grinding flax seed. Please take a look.
If you want it whole,
HERE’S THE WHOLE FLAX SEED I RECOMMEND.
For grinding it,
HERE’S THE INEXPENSIVE COFFEE GRINDER I RECOMMEND.
If you can’t be bothered with grinding it,
HERE’S THE GROUND FLAX SEED I RECOMMEND.
OH, SO MIGHTY!
So there you have it, flaxseeds: small, but oh-so-mighty.
They’re your go-to for everything from smoothing out digestive kinks to putting up a fight against chronic conditions.
And the best part?
They play nice with nearly any dish you can think of.
Just a sprinkle here and there, and you’re on your way to health hero status.
Consider flaxseeds your secret weapon in the quest for wellness—tiny, but tremendously powerful.
They’re titans.
