Flax may appear to be a trendy solution for various health issues, from high cholesterol to dry eyes. But why isn’t it as popular as pumpkin spice if it offers so many benefits?
Let’s delve into whether flax is truly a miracle seed or just a placebo by exploring its origins, proven effects, and ways to include it in your diet.
What Is Flaxseed?
Flax is a plant with blue flowers that thrives in cool climates like the Northern U.S. and Western Canada. Its seeds are the key component, offering various health benefits when consumed in processed form. This is why you often see products labeled as “flax,” “flaxseed,” or “flax seed.”
Initially brought to the U.S. by early settlers, flax was mainly used for fiber production for clothing. Over time, it became essential in paint production as linseed oil and as animal feed. However, its commercial cultivation declined with the rise of cotton as the primary fiber in the U.S. in the 1940s.
There are typically two types of flaxseed: gold and brown. While some claim one is superior to the other in terms of nutrition or taste, both varieties offer similar benefits.
Flaxseed Nutrition
A tablespoon of ground flaxseed contains the following nutrients:
- 37 calories
- 1.3 g protein
- 3 g fat
- 2 g carbs
- 2 g fiber
- 18 mg calcium
- 27 mg magnesium
- 57 mg potassium
- 0.4 mg iron
Flaxseed Benefits
Before you start sprinkling flaxseed everywhere hoping for a magical transformation like in the movie Big, let’s explore the actual benefits it offers.
1. Heart-Healthy
Flaxseeds, rich in omega-3 fats like walnuts and chia seeds, contain alpha-linolenic acid (ALA). Although it lacks EPA and DHA omega-3s found in fish oil, ALA has shown potential in reducing the risk of heart disease by improving blood pressure, cholesterol levels, heart rhythm, and arterial health.
2. High Fiber Content
Incorporating two tablespoons of flaxseed into your daily diet can fulfill 20 to 25 percent of your recommended fiber intake. Flaxseeds are low in carbs and high in mucilage, a gel-like substance that aids in digestion, promotes nutrient absorption, and prolongs satiety, which can support weight loss efforts.
3. Anti-Inflammatory Properties
Studies suggest that the omega-3 fatty acids in flaxseed may help reduce inflammation markers in the body. Since inflammation is linked to various health issues, including dry eyes, inflammatory bowel disease, and neurological disorders, the omega-3s in flaxseed could offer valuable support.
How to Incorporate Flaxseed
To reap the maximum benefits from flax, it’s crucial to consume it in ground form as the seeds’ tough outer shell can pass through the digestive system without being absorbed. Consider using flaxmeal or ground flax in your meals by mixing it into cereals, spreads, or baked goods for a subtle nutritional boost. Both gold and brown flaxseed varieties are versatile and can complement a variety of dishes, sweet or savory. Remember to store ground flaxseed in the fridge or freezer to maintain its freshness.
It’s worth noting that flax meal and flax oil offer slightly different advantages. While oil is richer in omega-3 fatty acids, ground flax is a better source of minerals such as magnesium.