Flaxseeds also contain:
Lignans (plant estrogens and antioxidants)
Essential amino acids such as tryptophan, lysine, tyrosine, and valine
Unsaturated healthy fats
The combination of Omega-3s, lignans, and fiber is what makes flaxseeds so unique. Soluble fiber helps soften stools and improve intestinal transit, while insoluble fiber stimulates the digestive system. Just 4 teaspoons a day can meet around 25% of your fiber needs and 10–20% of the daily requirements for nutrients like magnesium, manganese, phosphorus, copper, and thiamine.
Key health benefits:
Heart health: Thanks to phytosterols, flaxseeds may help reduce LDL (“bad”) cholesterol.
Blood sugar control: Help maintain stable glucose and insulin levels, potentially aiding in diabetes prevention.
Anti-inflammatory effects: May reduce joint pain and stiffness.
Weight management: Fiber absorbs water, forming a gel that slows digestion and increases satiety.
2. How to Take Flaxseeds
Flaxseeds have been consumed for thousands of years. In fact, Charlemagne once mandated their consumption due to their perceived health benefits.
Today, flaxseeds are widely available in various forms:
Whole seeds (raw or cooked)
Ground seeds (flour or powder)
Flaxseed oil
Capsules or tablets
Baked goods and processed foods
Ways to consume flaxseeds:
Raw: Sprinkle on salads, vegetables, muesli, or yogurt.
Cooked: Stir into soups, stews, or baked goods.
Ground or oily form: Recommended to enhance nutrient absorption, as whole seeds may pass through the digestive tract undigested.
They can even be used as a healthy alternative to breadcrumbs for coating meats or fish.
3. Contraindications
