What is Flaxseed?

A small, brown or golden-colored seed from the flax plant is flaxseed, also known as linseed. These seeds are packed with nutrients and have been used for centuries as a food and medicine.


Nutritional Value of Flaxseed

Flaxseed is an excellent source of omega-3 fatty acids, dietary fiber, and lignans (a type of phytoestrogen). One tablespoon of ground flaxseed contains:

  • 37 calories
  • 2 grams of protein
  • 2 grams of carbohydrates
  • 3 grams of dietary fiber
  • 2 grams of alpha-linolenic acid (ALA)
  • 37% of the recommended daily intake of lignans.

In addition to these nutrients, flaxseed also contains small amounts of minerals such as iron, calcium, and potassium.

Health Benefits of Flaxseed

  • The health benefits of flaxseed are due to its high content of omega-3 fatty acids, dietary fiber, and lignans. Some of the benefits include:

  • Heart health: The omega-3 fatty acids in flaxseed can help reduce inflammation, lower blood pressure and decrease the risk of heart disease.
  • Digestive health: The high fiber content in flaxseed can help promote regular bowel movements and prevent constipation.
  • Cancer prevention: The lignans in flaxseed have been shown to have anti-cancer properties and may help reduce the risk of breast and prostate cancer.
  • Weight management: The high fiber content in flaxseed can help promote feelings of fullness and may aid in weight management.

Types of Flaxseed

Flaxseed comes in two main types: golden and brown. Brown flaxseed is the most commonly available and has a nutty flavor. Golden flaxseed has a milder flavor and is often used in baking.


How to Eat Flaxseed?

There are numerous ways to eat flaxseed. Here are a few ways to eat flaxseed:

Whole flaxseed: Whole flaxseed can be added to cereal, yogurt, or smoothies. However, whole flaxseed cannot be digested by the body, so it is important to grind it before eating it.

Ground flaxseed: Ground flaxseed can be added to baking recipes, such as bread, muffins, and pancakes. It can also be added to smoothies, oatmeal, or yogurt.

Flaxseed oil: Flaxseed oil can be added to salad dressings or used as a cooking oil. However, it is important to note that flaxseed oil does not contain the same beneficial lignans and fiber as whole or ground flaxseed.


It is important to note that flaxseed should be stored in the refrigerator to preserve its freshness and prevent it from going rancid.

Flaxseed is an incredibly healthy food, packed with nutrients and beneficial compounds that may offer a wide range of health benefits. Whether you choose to eat whole or ground flaxseed, be sure to include it in your diet for optimal health