Flaxseed is a superfood that is known for its high nutritional value. Lately, it has gained popularity among health-conscious individuals for the extensive health benefits it offers. However, it's essential to understand its nutritional value, potential side effects, and recommended daily intake to maximise its advantages safely.

This blog highlights the health benefits of flaxseed, its nutritional value, ways to increase your daily intake, and other essential aspects. So, if you are keen to know about it, keep reading!

Take a look at the possible health benefits of flaxseed:

1. Lowers the Risk of Cancer

Consumption of flaxseeds may stop the growth of the multiple types of cancer cells in the body. Besides, they consist of lignans. These antioxidants reduce the tumour's growth and prevent them from making new blood vessels.

2. Improves Heart Health and Reduces Bad Cholesterol

The American Heart Association suggests consuming more omega-3 and fibre to improve heart health. Besides, the consumption of lignans may also prove beneficial in preventing cardiovascular diseases. Thankfully, flaxseeds have all these nutrients. Moreover, these superfoods contain phytosterols. Phytosterols help in preventing cholesterol absorption in the intestine. Therefore, consuming flaxseeds may lower the LDL (low-density lipoprotein) levels or, as popularly termed, 'bad cholesterol' in the body.

3. Reduces the Symptoms of Arthritis

According to the Arthritis Foundation, consuming flaxseeds may decrease joint stiffness and pain. Individuals with lupus, Raynaud's phenomenon and rheumatoid arthritis can consume these seeds to get some relief from pain. Although, according to the Foundation, there is no sufficient evidence to support this claim. However, the ALA content in the flaxseeds may lower the inflammation.

4. Improves Blood Sugar

Flaxseeds may control blood sugar levels. This is because the seeds are rich sources of insoluble fibre. Fibre takes a long time to break down and digest. This, in turn, lowers the release of sugar in the blood. A majority part of their insoluble fibre constitutes lignans. These are a group of polyphenols and are extremely beneficial for maintaining blood sugar levels.

5. Prevents Constipation

The insoluble fibre content in the flaxseeds does not allow them to dissolve in the water. Instead, they stay in the digestive tract after consumption. Over there, they absorb the water and create a bulk that promotes regularity in the bowel movement.

6. Helps in Weight Management

According to a study published in 'Healthline’, a drink containing flax fibre tablets with 2.5 grams of soluble fibre lowered feelings of hunger and reduced the overall appetite. This is due to the presence of soluble fibre in them that slows down digestion and boosts the feeling of fullness. This is very helpful in managing weight.

7. Maintains Blood Pressure

The presence of lignans and alpha-linolenic in flaxseeds prevents the increase of blood pressure levels. Besides, they are rich sources of fibre which protect the cells in blood vessels and control the blood pressure levels.

8. Rich in Omega-3 Fatty Acids

Flaxseed is an excellent source of alpha-linolenic acid (ALA), an omega-3 fatty acid crucial for heart health. Omega-3s help reduce inflammation, lower the risk of chronic diseases such as heart disease, and support brain function. Consuming flaxseed can help balance the ratio of omega-6 to omega-3 fatty acids in the diet.

9. High in Dietary Fibre

Flaxseed is packed with soluble and insoluble fibre, making it an excellent choice for digestive health. The soluble fibre in flaxseed helps regulate blood sugar levels and lower cholesterol, while the insoluble fibre promotes regular bowel movements and prevents constipation. Additionally, fibre supports a healthy gut.

10. Supports Hormonal Balance

Flaxseed contains lignans, which have phytoestrogenic properties that can help balance hormone levels in the body. For women, flaxseed can alleviate symptoms of menopause, such as hot flashes and mood swings. For men, lignans can support prostate health and reduce the risk of hormone-related conditions.

11. Enhances Skin Health

The omega-3 fatty acids and antioxidants in flaxseed can contribute to healthier skin. Omega-3s help maintain the skin's lipid barrier, keeping it hydrated and reducing inflammation that can lead to conditions like acne and eczema. Antioxidants protect the skin from damage caused by free radicals and UV radiation.

12. Reduces Inflammation

Chronic inflammation is a root cause of many health conditions. The nutrients in flaxseed have anti-inflammatory properties that can help reduce inflammation in the body. By lowering the levels of pro-inflammatory markers, flaxseed can alleviate symptoms of inflammatory conditions and improve overall health.

13. Supports Bone Health

Flaxseed contains several essential nutrients for maintaining strong and healthy bones, including calcium, magnesium, and phosphorus. These minerals work together to support bone density and prevent conditions like osteoporosis. Regular consumption of flaxseed can reduce the risk of fractures.

14. Promotes Healthy Hair

The nutrients in flaxseed, including omega-3 fatty acids, vitamin E, and protein, can support healthy hair growth and maintenance. Omega-3s nourish hair follicles, promoting stronger and shinier hair. Vitamin E acts as an antioxidant, protecting hair from damage caused by environmental factors and free radicals.

15. Enhances Mental Health

Flaxseed plays a crucial role in maintaining the structure and function of brain cells, improving cognitive function and reducing the risk of neurodegenerative diseases. They also help regulate mood and reduce symptoms of depression and anxiety. Regular consumption of flaxseed can enhance overall brain health.

16. Aids in Detoxification

Flaxseed can support the body's natural detoxification processes. Fibre helps bind and eliminate toxins from the digestive tract, promoting regular bowel movements and preventing the reabsorption of harmful substances. Including flaxseed in your diet can aid in maintaining a clean and healthy body.

17. Supports Respiratory Health

Flaxseed's anti-inflammatory and antioxidant properties can benefit respiratory health by reducing inflammation in the airways and protecting lung tissue from oxidative damage. Omega-3 fatty acids help manage conditions like asthma and chronic obstructive pulmonary disease (COPD) by improving lung function and reducing the frequency of symptoms.

To get advantages of flaxseeds through your daily diet, follow these five simple ways to add these highly nutrient seeds to the following foods:

1. Smoothies

Skip the store-bought smoothies as it contains additives and preservatives. Instead, blend one using some vegetables, fruits and yoghurt. While blending your smoothie, put one tablespoon of flaxseeds. This will provide a nutty flavour to it, alongside 2 grams of additional protein.

2. Salad

Replace your old salad dressing like olive oil with flaxseed oil and spread it to your salad. Alternatively, you can sprinkle flaxseeds on your salads to make them extra crunchy and flavourful. This addition can help you meet your daily fibre requirements and promote heart health.

3. Breakfast Cereals

Add one tablespoon of powdered flaxseeds or sprinkle whole flaxseeds to your breakfast cereal to get additional fibre. You can also make your oatmeal extra healthy by adding flaxseed. It’s a quick way to make your breakfast more filling and nutritious, providing essential nutrients to kickstart your day.

4. Bread or Cookies

You can add flaxseeds while making muffins, bread or cookies. All you need to do is grind them into powder and mix them into the batter of bread, cookies or cake. Alternatively, add flaxseeds to the bread and bake it for 3 hours at 300F to get an additional crunch and nutrition.

5. Soup

You can garnish whole flaxseeds on your soup or can mix one tablespoon of powdered flaxseeds into it. This will make your soup healthier and more delicious with seeds’ nutty and crunchy taste. This method is particularly useful in enhancing the health benefits of comfort foods.

6. Baking

Incorporate flaxseeds into your baking recipes, such as muffins, bread, and cookies. Ground flaxseeds can be used as an egg substitute (one tablespoon of flaxseed meal mixed with three tablespoons of water equals one egg) for a vegan option. This adds nutritional value and enhances the texture and moisture of your baked goods.

7. Blending into Dips and Spreads

Add ground flaxseeds to dips like hummus, guacamole, or yoghurt-based spreads. This subtle addition increases the nutritional value of your dips without compromising flavour. It’s a great way to boost the fibre and omega-3 content of your snacks and appetisers. This combination is perfect for a quick breakfast or a nutritious snack.

Flaxseeds are surely packed with nutrients. However, overconsumption can disturb your health. Here are some of the side effects you may experience from overconsumption of flaxseeds:

• Blocks Intestine: Health experts say that eating flaxseeds without sufficient fluids can block the intestine. Patients with scleroderma should remain aware of their intake amount of flaxseeds. This is because excess consumption can lead to chronic bowel obstruction and constipation.
• Loose Stool: Eating excess flaxseeds can lead to a higher frequency of bowel movements and can even cause IBS and diarrhoea in a few cases. However, avoid eating flaxseeds if you are already suffering from these medical conditions.
• Leads to Allergic Reactions: Low blood pressure levels, obstructed breathing for a long time, and anaphylaxis are some of the allergic reactions due to overconsuming flaxseeds. You may also experience nausea, vomiting, or abdominal pain as allergic reactions due to eating an excess of these seeds.
• Causes Reactions with Some Medications: Flaxseeds are a rich source of fibre. Overconsumption blocks the digestive tract and disrupts the absorption of specific supplements or medicines. Eating flaxseeds may also alter the effects of medicines for blood thinning or blood sugar. Therefore, consult with your doctor before you incorporate flaxseeds into your diet.
• Gastrointestinal Issues: Consuming excessive flaxseed can lead to gastrointestinal discomfort, including bloating, gas, and abdominal pain. The high fibre content in flaxseed may overwhelm the digestive system, especially if not accustomed to such a high intake.
• Increased Risk of Prostate Cancer: Some studies suggest that a high intake of alpha-linolenic acid (ALA) found in flaxseed might be linked to an increased risk of prostate cancer. While the evidence is not conclusive, men should be cautious and consult with healthcare providers.
• Lower Blood Pressure: While flaxseed can help lower blood pressure, excessive consumption might lead to hypotension. This can cause symptoms like dizziness, fainting, and blurred vision. Individuals with naturally low blood pressure should monitor their flaxseed intake.
• Oxidative Stress: Although flaxseed is rich in antioxidants, overconsumption can paradoxically lead to oxidative stress. This occurs because the body can only process a certain amount of antioxidants effectively. Excessive intake may overwhelm the system.
• Dehydration: The fibre in flaxseed requires adequate hydration to function properly. Consuming too much flaxseed without sufficient water can lead to dehydration. Symptoms include dry mouth, thirst, reduced urine output, and fatigue. Ensuring ample water intake is essential.
• Kidney Stones: Flaxseed is high in oxalates, which can contribute to the formation of kidney stones in susceptible individuals. Those with a history of kidney stones should be cautious with their flaxseed consumption and maintain a diet low in oxalates to prevent recurrence.
• Impact on Pregnant and Breastfeeding Women: Pregnant and breastfeeding women should be cautious with flaxseed intake due to its potential hormonal effects. High levels of phytoestrogens in flaxseed can interfere with hormone levels and may not be safe during pregnancy and lactation.
• Thyroid Function: Flaxseed contains compounds that may affect thyroid function. These compounds can interfere with the production of thyroid hormones, potentially leading to hypothyroidism. Individuals with thyroid disorders should consult their healthcare provider.

Flaxseeds may not be suitable for every individual. You should consult your doctor or avoid eating flaxseeds in case of the following circumstances:

• Consuming medicines for blood thinning.
• Consuming nonsteroidal anti-inflammatory medicines.
• Taking medicines for lowering cholesterol.
• You are breastfeeding your child or pregnant.
• Suffering from uterine or breast cancer.
• Developing an allergic reaction due to eating flaxseeds.