Flaxseed: discover the benefits and learn how to consume it

A linseed flax seed (Linum usitatissimum)has gained prominence for its multiple health benefits, especially among those seeking to maintain a healthy weight and promote weight loss.

With a composition rich in omega-3 fatty acids, fiber, proteins, vitamins and minerals, flaxseed comes in two main varieties: golden and brown. Both offer similar benefits, although with some differences in terms of composition.

Differences between golden and brown flaxseed

Golden Linseed

Some studies indicate that golden flaxseed has a slightly higher content of omega-3 fatty acids compared to brown flaxseed. “Golden flaxseed is rich in lignans, compounds with antioxidant and estrogenic properties,” explains Lorena Balestra, a nutritionist specializing in nutrology and endocrinology at the Brazilian Association of Nutrology (Abran).

Brown Linseed

This variety is notable for its high content of soluble and insoluble fiber, essential for digestive health and cholesterol control. Brown flaxseed is also rich in minerals such as magnesium, potassium and iron, and contains lignans with antioxidant properties.

Health benefits of flaxseed

Discover some of the benefits of flaxseed below.

1. Rich in omega-3 fatty acids : Flaxseed is one of the top plant-based sources of omega-3 fatty acids, especially alpha-linolenic acid (ALA). “Regular consumption of ALA is associated with reduced inflammation, improved cardiovascular health, and brain health,” says Sara Singer, nutrition coordinator at Conexa who specializes in lifestyle medicine.
2. Fiber source : Flaxseed contains both soluble and insoluble fiber. Soluble fiber helps control blood sugar and cholesterol levels, while insoluble fiber improves digestive health by preventing constipation and promoting regular bowel movements.
3. Antioxidant properties : The lignans in flaxseed help fight free radicals, reducing inflammation and the risk of cardiovascular and chronic diseases, including cancer. “Lignans can reduce the risk of cancer and improve overall health,” Singer says.
4. Weight loss aid : due to its high fiber content, flaxseed promotes a feeling of satiety, helping to reduce calorie intake.
5. Skin and hair health : the fatty acids and vitamins present in the seed contribute to healthy skin and help to strengthen the hair, promoting its growth and reducing hair loss.

Ways to consume flaxseed

See below some ways to consume the seed.

• Whole or ground seeds : Grinding the seeds makes it easier to absorb the nutrients. “Flaxseed flour can be added to juices, smoothies, yogurts, salads, soups, and bread and cake batters,” says Balestra.
• Linseed oil : ideal for seasoning salads or adding to ready-made dishes, but not recommended for cooking as heat can destroy omega-3 fatty acids.

Risks and contraindications

Despite the benefits, it is essential to consult a doctor or nutritionist before adding flaxseed to your diet, especially to determine the appropriate amount for each individual. Excessive fiber consumption can cause gastrointestinal discomfort, such as gas and bloating.

Specific contraindications

• Pregnant and lactating women : Due to the estrogenic properties of lignans, it is recommended that pregnant and lactating women consult a doctor before consuming flaxseed.
• Gastrointestinal disorders : People with severe intestinal disorders or gastrointestinal obstruction should avoid this food.
• Drug interactions : Flaxseed can interact with anticoagulant and antiplatelet medications, increasing the risk of bleeding. It is essential that people undergoing medication consult a doctor before including it in their diet.

It is worth remembering that flaxseed, when incorporated into a balanced diet and a healthy lifestyle, can provide several health benefits.

However, like any food, it should be consumed in moderation and under professional guidance to avoid possible adverse effects. With a recommended daily consumption of 1 to 2 tablespoons, flaxseed can be a nutritious addition to the diet, promoting overall health and well-being.