Fantastic flax - four reasons to eat

Flaxseeds, also known as linseeds, are making their way into the mainstream as a wonderful superfood full of health promoting nutrients. And there are plenty of reasons to back this up.

Here are my top 4 reasons to include flax in your diet:

1. HIGH FIBRE!

With the majority of the western population majorly deficient in fibre, the 3 grams of fibre in every tablespoon of flax can help you meet the daily recommended amount of 30g.

Flax actually contains two types of fibre - about 20-40% is soluble and 60-80% insoluble. Both types bring major health benefits including:

• Soluble fibre has been shown to help regulate blood sugar levels and lower cholesterol (1)

• Insoluble fibre increases stool bulk and softness, aiding in regularity (2)

• Fibre is fermented by your gut bacteria promoting a healthy microbiome, which is linked to a plethora of health benefits including reduced inflammation, improved mood and a balanced immune system (3)

2. HIGH OMEGA 3’s

Flaxseeds are one of the richest plant sources of the omega 3 fatty acid α-linolenic acid (ALA), and your body metabolises ALA to two further omega 3 fatty acids, EPA and DHA. Your body cannot make ALA and so you need a good dietary source. A major source of omega 3’s is fish, so if you don’t eat fish consuming flax seeds is highly recommended.

The other essential fatty acids are the omega 6 fatty acids. Our modern diet has far more omega 6 fatty acids than omega 3’s whereas evidence suggests our bodies may be better suited to a more balanced intake of the two.

There are many reported health benefits of omega 3 fatty acids including for protecting against cardiovascular disease, hypertension, atherosclerosis, diabetes, cancer, arthritis, autoimmune and neurological disorders (4) - quite a list!

3. LOADED WITH LIGNANS

Lignans are plant polyphenols with antioxidant and oestrogen properties which in particular are associated with balancing oestrogen levels and reducing cancer risk.

For example, eating flaxseeds has been linked to lower breast (5) prostate (6) colon and skin (7) cancer risk. Lignans may also reduce vascular inflammation and improve cardiovascular health (8).

Flaxseeds contain up to 800 times more lignans than other sources so definitely worth adding them to your diet!

4. GENERALLY NUTRIENT RICH

A typical serving of 1 tablespoon (7 grams) ground flaxseeds contains a good range of vitamins and minerals on top of the fibre, omega 3 fatty acids and lignans, and are also a good source of protein.

Here are some of the vitamin and mineral winners in one tablespoon of ground flax seeds:

• Vitamin B1: 8% of the Recommended Daily Intake (RDI)

• Vitamin B6: 2% of the RDI

• Folate: 2% of the RDI

• Calcium: 2% of the RDI

• Iron: 2% of the RDI

• Magnesium: 7% of the RDI

• Phosphorus: 4% of the RDI

• Potassium: 2% of the RDI

Getting flax into your diet every day is easy. Here are some tips:

• Grind your flax! Flax is better digested once it has been ground.

• Keep your ground flax in and airtight container in the fridge. This is important for keeping your ground flax fresh - in particular you will preserve the omega-3 fatty acids

• Make small batches. Try to grind what you will need for a week as once it is ground, the nutrients in flax can start to degrade.

• Add to smoothies, porridge, cake mix, bread mix, pancakes, yoghurt… there are lots of ways you can include some ground flax!

Nourish yourself every day!

Fabia x

References

1. Kristensen M, Jensen MG, Aarestrup J, Petersen KE, Søndergaard L, Mikkelsen MS, Astrup A. Flaxseed dietary fibers lower cholesterol and increase fecal fat excretion, but magnitude of effect depend on food type. Nutr Metab (Lond). 2012 Feb 3;9:8. doi: 10.1186/1743-7075-9-8.

2. Kajla, P., Sharma, A., & Sood, D. R. (2015). Flaxseed-a potential functional food source. Journal of food science and technology, 52(4), 1857–1871.

3. Mohajeri, M.H., Brummer, R.J.M., Rastall, R.A. et al. The role of the microbiome for human health: from basic science to clinical applications. Eur J Nutr 57, 1–14 (2018).

4. Goyal, A., Sharma, V., Upadhyay, N., Gill, S., & Sihag, M. (2014). Flax and flaxseed oil: an ancient medicine & modern functional food. Journal of food science and technology, 51(9), 1633–1653. https://doi.org/10.1007/s13197-013-1247-9.

5. Mason JK, Thompson LU. Flaxseed and its lignan and oil components: can they play a role in reducing the risk of and improving the treatment of breast cancer? Appl Physiol Nutr Metab. 2014 Jun;39(6):663-78.

6. Demark-Wahnefried W, Robertson CN, Walther PJ, Polascik TJ, Paulson DF, Vollmer RT. Pilot study to explore effects of low-fat, flaxseed-supplemented diet on proliferation of benign prostatic epithelium and prostate-specific antigen. Urology. 2004 May;63(5):900-4.

7. Touré, A. and Xueming, X. (2010), Flaxseed Lignans: Source, Biosynthesis, Metabolism, Antioxidant Activity, Bio-Active Components, and Health Benefits. Comprehensive Reviews in Food Science and Food Safety, 9: 261-269.

8. Rodríguez-García, C., Sánchez-Quesada, C., Toledo, E., Delgado-Rodríguez, M., & Gaforio, J. J. (2019). Naturally Lignan-Rich Foods: A Dietary Tool for Health Promotion?. Molecules (Basel, Switzerland), 24(5), 917. https://doi.org/10.3390/molecules24050917

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