Why we should eat flaxseed

     Eating flaxseeds is beneficial because they are packed with fibre, omega-3 fatty acids, protein, vitamins and antioxidants, supporting digestion and excellent for heart health.

            Flaxseeds (often spelled flex seed) are nutritional powerhouses, particularly rich in B vitamins and essential minerals. Get the most out of these vitamins, it is best to eat them ground because their tough outer shell resist breakdown by human digestive system, causing them to often pass through the body undigested.

Key Vitamins in Flaxseeds

            The most prominent vitamin in flaxseed is Thiamine (B1), which is crucial for energy metabolism and nerve function. In 100 grams of flax seeds, you'll find a significant amount of Thiamine (Vitamin B1), with quantities varying slightly by source but generally ranging from about 0.17 mg up to 0.53 mg or more, often covering over 100% of your daily needs, making flaxseeds an excellent source of this essential B vitamin. Other vitamins are as under: -

Vitamin	Role in the body	Daily value per 100g in %
Thiamine (B1)	Converts nutrients into energy; supports heart health	137%
Vitamin B6	Supports brain development and immune function	36%
Folate (B9)	Essential for cell growth and DNA formation	22%
Pantothenic Acid (B5)	Helps the body produce energy and hormones	20%
Niacin (B3)	Improves cholesterol levels and boosts brain function.	19%
Vitamin (E)	An antioxidant that protects cells from damage.	02%

 

Beyond Vitamins and other essential nutrients, flaxseeds are the most famous for three other "superfood" components:

Omega-3 Fatty Acids (ALA): One of the best plant-based sources of alpha-linolenic acid (ALA), which helps reduce inflammation and supports heart health. Omega-3 fatty acids are essential polyunsaturated fats your body needs for cell structure, energy, and vital functions, but our body can't produce, so you must get them from food like fatty fish, flaxseed, and walnuts. The main types are ALA (plant-based), EPA (Eicosapentaenoic Acid), and DHA (marine-based), crucial for brain, heart, and eye health, with roles in reducing inflammation and supporting cardiovascular function.  

Fiber: They contain both soluble and insoluble fibre, aiding in digestion and helping you feel full longer. Soluble and insoluble fibres are essential as body needs both for optimal health, as they perform different, complementary jobs: soluble fibre (in oats, beans, apples) helps lower cholesterol and blood sugar by forming a gel, while insoluble fibre (in whole grains, nuts, veggies) adds bulk to stool, preventing constipation and promoting regularity. A balanced intake of both supports a healthy gut microbiome, stable blood sugar, and smooth digestion, reducing risks for chronic diseases. 

Lignans: Flaxseeds contain up to eight hundred times more lignans (antioxidants) than other plant foods, which may help reduce the risk of certain cancers. Lignans in flaxseed are powerful plant compounds that (phytonutrients) that act as phytoestrogens (plant oestrogens) and antioxidants, primarily in the form of secoisolariciresinol diglucoside (SDG), which gut bacteria convert into active compounds like enterolactone, offering protection from cancers (especially hormone-related), heart disease, diabetes, and inflammation by modulating estragon effects and fighting cell damage

gut bacteria convert into active compounds like enterolactone, offering protection against cancers (especially hormone-related), heart disease, diabetes, and inflammation, by modulating oestrogen effects and fighting cell damage. 

Quick Serving Guide

A standard serving is 1 to 2 tablespoons of ground flaxseed per day.

1 Tablespoon (Ground): Provides roughly 10% of your daily Thiamine (B1) and two grams of fibre for only 37 calories.

Tip: Store ground flaxseed in the refrigerator or freezer. Because of their high oil content, they can go rancid quickly if left at room temperature.9

 

What is harmful in flaxseed?

Flax seeds don't contain inherently harmful vitamins, but they have natural compounds called cyanogenic glycosides (CGs), like linamarin, which release toxic cyanide if consumed in very large quantities, especially raw; however, moderate intake (1-2 tbsp) of ground seeds is safe, and cooking/grinding reduces these risks, though excessive amounts might affect the thyroid or nutrient absorption, particularly in those with existing deficiencies or conditions. 

Who Should Be Cautious?

Individuals with Thyroid Issues (Hypothyroidism): CGs can worsen thyroid function by hindering iodine uptake.

People on Blood Thinners: Increased bleeding risk due to omega-3s.

Pregnant Women: Raw/unripe flaxseed is potentially unsafe.

Those with Poor Diets: Risk of deficiencies is higher if flaxseed displaces other nutrients. 

Best Practices

Moderate Consumption: 1-2 tablespoons (around 20-50g) daily is generally safe and beneficial.

Grind Before Eating: Maximizes nutrient absorption and minimizes CG risk.

Stay Hydrated: Drink at least four litres of water.

Consult a Professional: Especially if you have health conditions or take medications. 

Quote: “When diet is wrong, medicine is of no use. When diet is correct, medicine is of no need.”