Flaxseeds: Health Benefits and Nutrition Information
Know about the health benefits of flax seeds, tips to include in the diet, nutritional value, precautions and side effects and more.
Introduction
Flaxseeds, also known as linseeds, are tiny golden or brown seeds packed with essential nutrients. They have been used for centuries for their health benefits and are now gaining popularity as a superfood. If you're looking for a simple, natural way to boost your health, flaxseeds might be the answer.
In this article, we’ll explore the nutritional value of flaxseeds, their health benefits, and how you can easily incorporate them into your diet.
Nutritional Value of Flaxseeds
Flaxseeds are a powerhouse of nutrients, including:
Omega-3 Fatty Acids – Great for heart and brain health.
Dietary Fibre – Supports digestion and gut health.
Lignans – Plant compounds with antioxidant properties.
Protein – Helps in muscle repair and growth.
Vitamins & Minerals – Including B vitamins, magnesium, and phosphorus.
Just one tablespoon (10 grams) of flaxseeds provides:
Calories: 55
Protein: 1.9 grams
Fibre: 2.8 grams
Omega-3s: 2.3 grams
Consult a Nutritionist for Personalised Advice
Health Benefits of Flaxseeds
1. Supports Heart Health
Flaxseeds are rich in alpha-linolenic acid (ALA), a type of omega-3 fatty acid that helps reduce inflammation and lower the risk of heart disease. Studies suggest that flaxseeds can help:
Lower bad cholesterol (LDL)
Reduce blood pressure
Improve blood vessel function
2. Aids Digestion and Gut Health
The high fibre content in flaxseeds promotes healthy digestion by:
Preventing constipation
Supporting gut bacteria balance
Reducing bloating
3. Helps Manage Blood Sugar Levels
Flaxseeds may help control diabetes by:
Slowing sugar absorption
Improving insulin sensitivity
Reducing blood sugar spikes after meals
4. May Reduce Cancer Risk
The lignans in flaxseeds have antioxidant properties that may help lower the risk of certain cancers, including breast and prostate cancer.
5. Supports Weight Loss
Flaxseeds can help with weight management by:
Keeping you full for longer (due to fibre)
Reducing cravings
Supporting metabolism
6. Promotes Healthy Skin and Hair
The omega-3s and antioxidants in flaxseeds help:
Reduce skin inflammation (eczema, acne)
Keep skin hydrated
Strengthen hair and reduce breakage
How to Include Flaxseeds in Your Diet?
Flaxseeds can be consumed in different forms:
1. Whole Seeds – Can be sprinkled on salads, yoghurt, or smoothies.
2. Ground Flaxseeds (Flaxseed Meal) – Easier to digest; mix into oatmeal, baked goods, or soups.
3. Flaxseed Oil – Use in salad dressings (avoid cooking at high temperatures).
Simple Ways to Eat Flaxseeds Daily:
It can be included as:
Add a spoonful to your morning smoothie.
Mix into pancake or muffin batter.
Sprinkle over cereal or yoghurt.
Blend into homemade energy bars.
Note: Always drink plenty of water when consuming flaxseeds to avoid digestive discomfort.
Potential Side Effects and Precautions
While flaxseeds are generally safe, some people may experience:
Bloating or gas (start with small amounts)
Allergic reactions (rare but possible)
Medication interactions (consult a doctor if on blood thinners or hormone therapy)
Pregnant women should consult their doctor before adding flaxseeds to their diet.
When to Consult a Doctor?
If you have:
Digestive issues like IBS
Hormone-sensitive conditions (like breast cancer)
Are on blood-thinning medications
It’s best to talk to a healthcare professional before making flaxseeds a regular part of your diet.
Final Thoughts
Flaxseeds are a simple, affordable, and nutrient-packed superfood that can benefit your heart, digestion, skin, and overall health. Adding just a spoonful daily can make a big difference. Learn about the side effects and preventive measures for overall benefits.
Consult a Nutritionist for Personalised Advice
Consult a Nutritionist for Personalised Advice
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Ms. Lakshmi Tejasvi
Clinical Nutritionist
14 Years • M.Sc - Clinical Nutrition
Hyderabad
Vibgyor Nutri, Hyderabad
Dr. Sasikamalam
General Practitioner
1 Years • MBBS
COIMBATORE
Apollo Sugar Clinic Coimbatore, COIMBATORE
