If you’re wondering whether or not it’s a good idea to eat flaxseed every day – the short answer is yes! And to make you feel even better about your choice, we’ll dig into the health benefits of flaxseeds and answer the question how much you need per day. Plus how to use these powerful seeds in your meals!
Benefits of eating flaxseed
People have used Flaxseed (Linum usitatissimum), also called linseed, ever since the time of Hippocrates (source) for its spectacular health benefits.
Not only that but, the fiber from the plant can be used to produce actual linen that you can wear. (source) Another talent of flaxseed is that it can be used as a substitute for eggs when preparing vegan baked goodies. (source). It is also, oil is an ingredient in paints, which is funny, since we can also eat it. (source)
The brown tiny seeds are full of fiber and can be processed to create flaxseed oil, which also brings along a bunch of pro’s.
Now, before you start working on that linen shirt, reserve some of those flaxseed and add them to your smoothie, so that you can enjoy some of these health benefits:
1. Improves cardiovascular health (source)
Flaxseed contains alpha-linolenic acid or in short – ALA. This is an omega-3 fatty acid, which greatly influences cholesterol and blood pressure, as it significantly lowers both of their levels.
Moreover, flaxseed also has anticoagulant effects, which means it is a natural blood thinner and might be useful in preventing blood clots.
Because of all these effects, the chances of your body forming plaques in your arteries are much lower, meaning you’re more protected against possible heart illnesses and/or heart attacks.
2. Improves Digestion (source)
Flaxseed is full of fibers – both soluble and insoluble ones. The latter are mostly resistant to your stomach acid and do not get fully digested. Instead, they kind of ‘swell up’ with water and then soften everything that is stuck in your large intestine. So by taking up space themselves, they help your peristalsis and your body in order for it to work properly.
Now if you’re not getting enough water along with flaxseed, this can lead to the opposite effect – constipation. So, always either soak the seeds or have them with plenty of water.
More than helping with constipation, the fibers in flaxseed work as prebiotic, thus enhancing your gut microbiome as well.
3. Flaxseed can aid Diabetes (source)
Consuming flaxseed every day can help not only people who are in a pre-diabetic state, but might also benefit those that are already suffering from diabetes type 1.
In the first case, the seeds help with glycemic control and lower insulin resistance, which can possibly prevent the person from accumulating diabetes type 2.
As for people who suffer from diabetes type 1, flaxseed might be important in the regard that it supports in the process of regeneration of beta cells (which are responsible for producing insulin). They are damaged or non-functioning in people with type 1 diabetes, so the result is normal glucose activity, from which your body can actually benefit.
4. Reduces inflammation
Inflammation in your body very often happens because of an imbalance between omega-6 fatty acids and omega-3 fatty acids acid. These fats are used in the body differently to make signaling molecules and their ratio is essential for a healthy state of the body. In the past we used to eat lots of greens, now we eat lots of grains and oils. And that is exactly the reason most of us, if checked, will have a higher ratio of circulating omega-6 fatty acids vs omega-3 fatty acids.
Flaxseed are among the few foods that have a higher omega-3/omega-6 ratio. Thus when you consume them regularly they can help the body come to a more balanced state with less inflammation.
Flaxseed is also linked to the reduction of circulating inflammatory biomarkers, which contribute to the quite unpleasant pain and swelling that comes with inflammation. (source)
5. Helps fight free radicals (source)
Consuming flaxseed can have a great impact on the free radicals that the body produces as a side effect of, well, living life. Free radicals, while necessary for many cellular processes, can harm your own body when they’re in excess.
We have a powerful internal antioxidant system in the body, but it’s always a good idea to add a few external antioxidants (like those from your diet).
Some of the compounds found in flaxseed, called linoorbitides show very promising anti-cancer and antioxidant effects in the body.
6. Helps with weight loss (source; source)
Flaxseed can indeed help with weight loss, but it is in no case the main reason behind it. It is a sum of its other health benefits that work together with keeping a healthy diet and exercising safely and frequently. By combining its anti-inflammatory and blood pressure-lowering effects and the fact that it can possibly suppress appetite, flaxseed can benefit your weight loss journey.
7. Has a ton of vitamins and minerals (source)
Calcium, magnesium, iron, zinc, phosphorus and different forms of vitamin E can all be found in flaxseed and are just a part of all the vitamins and minerals it contains. They all contribute to your body’s overall health by keeping an optimal nutritient status. Getting enough of these nutrients in your diet can result in reducing and preventing inflammation, strengthening your bones, fighting against free radicals and enhancing your immune system.
Can you eat flaxseed Every Day?
Yes! Keep it to one to two tablespoons a day by adding to your smoothies or salads and make sure to consume plenty of water too!
Flaxseed nutrition (source) for 1 tbsp:
- Calories: 55
- Protein: 1.88 grams
- Carbs: 2.98 grams
- Sugar: 0.16 grams
- Fiber: 2.81 grams
- Fat: 4.35 grams
A tablespoon of flaxseed can also provide around 10% of your daily needs for magnesium, 4% for zinc, 14% vitamin B1 as well as a good amount of iron.
How to eat flaxseed:
There are many different ways you can incorporate these little seeds into your daily meals! Flaxseed is best consumed raw, here are my favorite ways to add it to my diet:
- Grind the flaxseed and add it to your smoothie – it doesn’t matter whether it’s a fruity one, or a green healthy one, the flaxseed will be a great addition.
- Sprinkle the seeds on top of your salads and soups as a healthy topping.
- If ground, you can sprinkle them over your cereal or yogurt.
- Use flaxseed oil with lemon juice, garlic and herbs to make a healthy salad dressing!
Side Note – What’s important to remember is that ground flaxseed is easier to digest, so that way you will be getting the most out of it and that flaxseed in general must be eaten with a high amount of water or other fluids!
How to store your flaxseed:
It doesn’t matter whether they’ve been ground or not – in order to help them last as long as possible, keep the flaxseeds in an air-tight container. Store in a dark, cool pantry or like me – put them in your fridge – this will increase their shelf-life further.
Side effects of eating too much flaxseed:
Sadly, nothing on Earth is completely perfect and eating too many of these seeds or consuming them in the wrong way can have unpleasant side effects.
- Due to their high fiber content, eating a very high dose can lead to bloating, passing of gas and diarrhea.
- It can increase bleeding – the omega-3 fatty acids which prevent blood clots from forming can actually be a problem if you wound yourself or are on your period.
- In very large doses, on an empty stomach raw flaxseed can cause cyanide poisoning. One to two tablespoons with your food will not lead to any poisoning and can actually benefit your health. (source)
As with everything else, flaxseed should be consumed in proper quantities. If you are worried and unsure how much of it to eat, you can always ask your general practitioner.