FLAX SEEDS

Flax Seeds: The miracle seed?

Flax seeds have been in the limelight for quite some time now. They have also been called the ‘miracle seed’. They are surely very healthy and have a lot of nutrition to give. But nothing is good when over-consumed.

There are mainly 3 types of flax products: whole flax seeds, flax seed oil and ground flax seeds.

Pros of Flax Seeds:

Flax seeds are not technically a grain, but they have a similar vitamin and mineral profile to grains, while the amount of fiber, antioxidants, and Omega-3 fatty acids in flax are much higher than in grains.

Additionally, flax seeds are low in carbohydrates, making it a good food choice for people who limit their intake of starches and sugars. Its combination of healthy fat and high fiber content which make it a great food for weight loss and maintenance. Many dieters have found that flax seeds have been a good source of nutrition which also helps in keeping them feeling full for a longer time.

Flax seeds are high in most of the B vitamins, magnesium, and manganese. There are 3 additional nutrient groups which flax seed has in abundance.

Rich in Omega-3 Fatty Acids: Omega-3 fatty acids help fighting against inflammation (damage) in our body. Inflammation has been shown to play a major role in many chronic diseases like heart disease, arthritis, asthma, diabetes and cancer. Thus, consuming foods like flax seeds, walnuts and fish  helps in helping to fight against inflammation.  

High in Fiber: Flax seeds are very high in fiber, both soluble and insoluble. One tablespoon of flax seeds have about 3 grams of fiber. This fiber is probably mainly responsible for the cholesterol-lowering effects of flax. (For more information on fiber read my fiber post)

High in Phytochemicals: Flax seeds are high in phytochemicals namely antioxidants. Flax seeds are a good source of a nutrient called lignans, this helps to balance female hormones. There is evidence that lignans may promote fertility, reduce peri-menopausal symptoms, and possibly help prevent breast cancer. In addition, lignans may help prevent Type 2 diabetes.

Cons of Flax Seeds:

There mainly 4 concerns when consuming flax seeds.

Big Fiber Load: Flax seeds are very high in fiber. So do not start consuming in large quantities at once as this can cause cramping and diarrhea. Start with small amounts like ½ teaspoon and work your way up to 1 tablespoon. People with irritable bowel syndrome need to be cautious.

Oxidation/Rancidity: Flax seed oil is mainly made up of unsaturated fats and hence is prone to getting rancid (spoilt) very easily. Whole flax seeds stay safe to eat for about 1 year, but flax oil and flax meal should be stored away from heat and should be consumed within 2-3 months.

Hormonal Effects: Lignans contain phytoestrogens. Although research has shown them to be beneficial so far, it is unknown what effect high doses of phytoestrogens might have.

Cyanide: Flax seeds contain very small amounts of cyanide compounds, especially when consumed raw. Heat, especially on dry flax seeds, breaks these compounds down. However, our bodies have a capacity to neutralize a certain amount of these compounds, and the U.S. government agencies say that 2 tablespoons of flaxseed (about 3 tbsp of flax meal) is certainly safe and is probably an “effective dose” for health purposes.

Bottom Line:

• About 2 tablespoons of flax seeds per day are healthy and safe for consumption
• Flax seeds nutrients are maximally absorbed when consumed in powder (ground) form otherwise they tend to pass through when consumed whole
• Flax seed oil does not contain the fiber nor the phytochemicals of whole flax seed or ground flax seeds
• Over-consumption of flax seeds maybe harmful due to the over-load of cyanide and lignans
• Flax is a seed so it tends to be very high in fat. So over-consuming it can increase your daily intake of fat.