Top 5 Flaxseed Benefits: The Indian Superfood Guide

Health-conscious individuals often search for evidence-backed and practical foods that can improve their daily nutrition. Flax seeds have gained solid attention recently due to their balanced composition of fibre, plant protein, and essential fatty acids that contribute to enhanced metabolic health. Such attributes make them a natural choice for anyone looking to manage weight, support the heart, or maintain digestive balance.
Evaluating the science behind flaxseed benefits allows you to add them to your diet with confidence. In this blog, you will explore their key nutrients, proven health effects, ideal consumption methods, and important safety considerations.

Key Takeaways

• Flax seeds offer fibre, protein, and omega-3 fatty acids that support digestion, heart health, and metabolic balance.
• Regular flax intake aids weight control, blood sugar regulation, and may reduce cancer and cardiac risk factors.
• Moderate, ground, or roasted flaxseed use ensures maximum nutrient absorption and minimal digestive discomfort.

What are Flax Seeds?

Flax seeds, commonly known as Alsi in several regions of India, are seeds of flax plants and are tiny, brown, and smooth in shape. One of the first known uses of flaxseed started in the Mediterranean and made its way to India. You may know the common name for flax fabric, linen, which is popular in the textile industry.

Flax seeds are rich in fibre, omega-3 fatty acids and plant protein, which makes them a critical part of your regular diet. Flax seeds appear in several forms, such as whole, ground, or in oil form, and the colour may vary from golden yellow to dark brown. Brown flax seeds have a nuttier taste and higher antioxidant levels, which can be a perfect accompaniment for rotis and salad in your daily diet.
A careful look at flax seeds shows a rare balance of macronutrients and bioactive compounds that influence multiple metabolic pathways.

Nutritional Profile of Flax Seeds

Flax seeds hold an abundance of nutrients in each serving, with approximately 534 calories per 100 grams¹. Moreover, they also consist of 29% of carbohydrates, 18% of protein and 42% of fat.

1. Macronutrients

Flax seeds act as a major source of balanced macronutrients that have a significant influence on digestive efficiency and lipid metabolism.

• Fats: Flax seeds contain about 42 grams of fat for 100 grams of serving, which constitutes 73% of polyunsaturated fatty acids (PUFA), containing alpha-linolenic acid (ALA)2. It also contains 27% of monounsaturated and saturated fatty acids.
• Carbohydrates and Fibre: The total carbohydrate content of flax seeds is nearly 29% with a staggering 95% of fibre content. It correlates with a lack of net digestive carbohydrate, which supports bowel regularity and glycaemic response.

Protein: Flax seeds contain 18% protein composed mainly of albumin and globulins known as conlinin and linin, similar to the protein content of soybeans. Flax seeds are high in amino acids like arginine and glutamine; however, low in lysine, which is a common limiting factor for plant proteins.

2. Micronutrients

Micronutrients in flax seeds support balanced cellular and enzymatic activity. Additionally, they are rich in lignans and phenolic compounds, which interact with gut microbiota, improving overall digestive health.

• Vitamins: Vitamin B1 (thiamine) concentration is 0.53 milligrams per 100 grams. Additionally, Vitamin B3 (niacin), Vitamin B6 (pyridoxine), Vitamin B9 (folate), and Vitamin B5 (pantothenic acid) are present in moderate levels.
• Minerals: Magnesium, Phosphorus, Potassium, Calcium, and Iron are predominant minerals in flax seeds, along with trace minerals such as copper, zinc, and manganese further enhance the antioxidant properties of flax seeds.

Phytochemicals and Lignans: Secoisolariciresinol diglucoside (SDG) is the principal lignan present in flax seeds. It is metabolised into enterodiol and enterolactone, which are associated with hormonal balance. Moreover, other compounds such as phenolic acids and tocopherols further contribute to the free-radical scavenging actions of flax seeds.

Let’s explore how chia seeds vs flax seeds differ in composition, nutrient value, and their effect on overall health.

Chia Seeds vs. Flax Seeds

• Flax seeds are brown seeds that are slightly larger in size than chia seeds, which are either black or white in colour. Both seeds share similarities, however differ in composition and physiological effects. For example, flax seeds have a higher lignan content, while chia seeds have marginally higher fibre content.

  Here is a comprehensive analysis of chia seeds vs flax seeds:
  Fibre content:

• Chia Seeds: 9.8 grams per 1 ounce (28 grams)
• Flax Seeds: 8 grams per 1 ounce (28 grams)

Omega-3 (ALA):

• Chia Seeds: 5 grams per 1 ounce (28 grams)
• Flax Seeds: 6.4 grams per 1 ounce (28 grams)

  Lignans:

• Chia Seeds: Low lignan content
• Flax Seeds: High lignan content

  Minerals:

• Chia Seeds: High levels of phosphorus, calcium, and iron
• Flax Seeds: High levels of potassium, manganese, and thiamine

  Taste:

• Chia Seeds: Mild and have a neutral taste in recipes
• Flax Seeds: Nutty taste

  When added to daily meals, flaxseed eating benefits extend across digestive health, heart function, metabolism, and hormonal balance.

5 Flaxseed Benefits for Better Health

Flax seeds are rich in healthy stuff such as magnesium, fibre, and iron and are popular for improving digestion and preventing the risks of cancer. Moreover, flaxseed benefits extend beyond general nutrition and have systemic support for several organ systems.

Here are five benefits of eating flax seeds regularly, which can improve levels of protein and fats in your body:

1. Digestive Health

The presence of soluble and insoluble fibres within flax seeds has a major influence on microbial balance and the gastrointestinal tract. Recent research suggests that regular consumption of flaxseed benefits the colon with enhanced stool frequency due to the presence of short-chain fatty acids in flaxseed. In addition, the abundance of mucilage polysaccharides helps in the lubrication of the gut lining and supports bowel movement without the need for conventional laxatives.

2. Cardiac Health

Research suggests that regular consumption of flaxseeds lowers systolic and diastolic blood pressure by up to 10mm Hg in hypersensitive adults4. The outcome is mainly driven by ALA modulations in vascular inflammation, showcasing flaxseed benefits in cardiovascular health, and complements regular cardiac checkups in long-term health care.

3. Weight Management

Recent studies confirm that regular flax intake decreases overall body weight and waist circumference due to the appetite suppression properties of flax seeds. The viscous fibre content of flax seeds lowers energy consumption, which demonstrates how flaxseed benefits weight management by regulating hormonal signals like peptide YY and ghrelin.

4. Cancer Prevention

The presence of SDG in flax seeds provides the antiproliferative properties of flax seeds. Moreover, the metabolites of SDGs, such as enterodiol, interact with oestrogen receptors, which reduces the chances of hormone-dependent cancers. The mechanism highlights flaxseed benefits in cancer prevention and through endocrine modulation. Such effects also depend on diet changes and do not rely on single-nutrient consumption.

5. Blood Sugar Control

Clinical assessments with pre-diabetic patients showcase improved post-prandial glucose and insulin sensitivity after regular consumption of a healthy intake of flax seeds. The combination of fibre and polyphenols decreases the overall carbohydrate absorption rate, highlighting flaxseed benefits in glycaemic control.
Moreover, the effects do not destabilise the fasting glucose in patients with diabetes and therefore do not lead to hypoglycaemic effects in healthy individuals.
Among natural dietary aids, flaxseed benefits for weight loss stand out for supporting satiety, metabolic balance, and sustained energy.

How to Eat Flax Seeds for Weight Loss?

Flaxseed benefits weight loss with its unique balance of proteins, omega-3 fatty acids, and soluble fibre, which promotes steady release of energy. However, many people do not understand how to consume flaxseed properly.

Here is a step-by-step guide on how to eat flax seeds for weight loss:

Step 1: Grind Your Flax Seeds

Flax seeds in the ground form have a better nutrient release, as the whole form has limited absorption rates of nutrients such as lignans and ALA.

Step 2: Measure Intake

Dietitians recommend a daily intake of one to two tablespoons, which is adequate for most adults for a balanced diet.

Step 3: Addition to Breakfasts

Incorporate flax seeds into your morning meals, such as oats and smoothies, which can enhance the fibre content in your daily diet.

Step 4: Use Roasted Flax Seeds

Dry roasting of flax seeds preserves the natural oils and enables easy consumption for regular intake. The method highlights roasted flaxseed benefits, as it helps maintain the flavour profile and avoid unnecessary oxidation.

Step 5: Combine with Balanced Hydration

Flaxseeds have a high absorption rate for fluids; therefore, pairing intake with 250ml of water helps improve the digestion rate and prevent gastrointestinal issues in the long term.

While flaxseed benefits many aspects of health, some individuals face adverse effects and must use it with caution.

Side Effects and Who Should Avoid Flax Seeds

Adults consume flaxseed in a healthy dosage of 20 to 30 grams daily, and when consumed directly through the mouth, directly is safe for most adults. However, high doses may lead to side effects such as bloating, stomachache, and nausea.
Here are some of the common side effects of flax seeds:

• Hormonal issues: Lignans have a mild phytoestrogenic effect, and individuals with hormone-sensitive disorders should consult a clinician before regular consumption of flax seeds.
• Digestive sensitive: The high fibre content in flax seeds can cause abdominal bloating and loose stool for certain individuals; therefore, gradual inclusion with fluids can reduce such effects.
• Allergic reactions: It is a rare condition; however, a small number of individuals may experience mild hypersensitivity symptoms such as itching, rash, or throat irritation. Such instances require discontinuation of consumption immediately.
  

  Making Flaxseeds a Simple Part of Your Healthy Diet

  Flaxseed benefits include improved digestion, enhanced lipid balance and moderated blood glucose for metabolic support through fibre, lignans and omega-3 content. Most individuals struggle with choosing the right form of consumption, such as roasted, ground, or soaked. Therefore, start with small portions of common food such as curd or rotis with adequate water.

  Digestive issues often discourage consumption among individuals. Clinical dieticians at Eskag Sanjeevani Hospitals can help you with a proper diet plan to support sustainable dietary compliance. Regular support can improve nutritional adequacy without any drastic dietary changes.