Raihane Hassaine has taken a keen interest in health and fitness since her teens, studying a course on nutrition at university. It was here that she found her passion, launching a career as a nutrition and wellness specialist advising both individual and corporate clients.
This article will look at flaxseed, a source of fibre, protein and important nutrients such as copper, phosphorus, magnesium, manganese and thiamine.
Having recently gained official ‘superfood’ status, research shows that flaxseed is one of the oldest crops cultivated by humankind, having been grown since the dawn of civilisation. In ancient times, the flax plant Linum usitatissimum was a valuable source of fibre to make clothing and linens. Also known as linseed, flaxseed is derived from the flax plant, which has been cultivated for its seeds and fibre since 3000 BC. The plant is believed to originate in Mesopotamia, where it was renowned for its significant health benefits.
The flax plant was used extensively in both ancient Greek and ancient Roman cuisine. It has also been used extensively for medicinal purposes over the course of millennia, both as a powerful aid to digestive health and as an effective expectorant to control coughs, soothe irritated tissue and even relieve pain.
There are two main types of flaxseed: brown and golden. Both possess similar nutritional profiles, with their seeds slightly larger than sesame seeds and a good source of dietary fibre and lignans. Flaxseed is also rich in omega 3 fatty acids, a substance that the body cannot produce and must therefore be acquired through diet. Omega 3 fatty acids are renowned for their heart-health benefits, minimising inflammation and regulating heartbeat.
Flaxseed is a valuable source of both insoluble and soluble fibre, which collectively present cholesterol-lowering effects while also helping to stabilise blood sugar levels. In addition, dietary fibre is also integral to intestinal and digestive health.
Lignans are fibre-like compounds with anti-carcinogenic properties. Research suggests that lignans found in flaxseed provide some protection against certain cancer types by blocking enzymes involved in hormone metabolism. Among foods that are commonly consumed, flaxseed is believed to be one of the best sources of lignans. Flaxseed is naturally gluten-free, presenting a possible dietary supplement for those with celiac disease or other gluten sensitivities.
Packed with protective properties and heart-healthy benefits, flaxseed is much more than a topping to sprinkle over porridge or colourful acai bowls. While these tiny seeds may seem insignificant, they are loaded with fatty acids, protein, vitamins and plant-based fibre.
A popular ingredient in breakfast cereals and bread, flaxseed has come to play an important role in the health food industry, with its popularity having increased significantly over the course of the last decade. An incredibly versatile seed, flaxseed can be sprinkled on virtually anything – from yogurt and smoothies to oatmeal and cereal – to reap its impressive nutritional benefits.
Containing high amounts of fibre, flaxseed may help to improve digestive health. Flaxseed is also a valuable source of protein, which is known in the world of science as a building block of the human body, with bones, cartilage, muscles, skin, and even hair and nails composed mostly of protein. With a single teaspoon containing almost two grams of protein, adding flaxseed to a salad or smoothie can be an effective means of boosting protein intake.
Flaxseed is also rich in heart-healthy, polyunsaturated fats, which have been shown to have a variety of heart health benefits, lowering blood pressure, bad cholesterol levels, triglyceride levels and inflammation in the body while elevating levels of good cholesterol. There is even evidence to suggest that consuming flaxseed could reduce the risk of developing cancerous tumours, as well as slowing the growth of existing tumours, with one human clinical trial shared by REAL SIMPLE revealing that consuming 25 grams of flaxseed for 40 days showed the potential to slow tumour growth in postmenopausal women diagnosed with breast cancer. However, experts warn that, to be safe, people with breast cancer should consult their physician if they are thinking of adding flaxseed to their diet due to conflicting reports.
When applied directly, flaxseed has been shown to have a beneficial impact on the skin, with its anti-inflammatory omega-3s helping to curb inflammation and aid the healing process. One small study – again shared by REAL SIMPLE – suggested that women who apply flaxseed oil to their skin daily benefit from a brighter complexion, increased hydration and improved skin elasticity.
Rich in fibre with a small dose of protein, there is evidence to suggest that flaxseed could also have a beneficial impact in terms of weight management. A 2017 meta-analysis published by Obesity Reviews suggested that people who regularly used flaxseed supplements benefited from significant reductions in both waist circumference and body weight.
As to the question of how much flaxseed to eat, there is no one-size-fits-all answer. However, dieticians suggest that consumption is hard to overdo, although for those who do not usually consume a fibre-rich diet, experts recommend introducing a tablespoon per day in the beginning.