Organic Defatted Flax Seed
Also known as: Flaxseed, Linseed, *Linum usitatissimum*
Overview
Flaxseed, derived from the flax plant, is a nutrient-rich seed known for its high content of dietary fiber, omega-3 fatty acids (notably alpha-linolenic acid), and phytoestrogens such as lignans. It is utilized primarily for its health benefits relating to digestive health, diabetes management, cholesterol reduction, and weight control. The seed is commonly consumed in its whole, ground, or oil forms and is characterized by its rich nutritional profile. Research surrounding flaxseed is moderately to highly developed, with numerous studies validating its positive effects on various health conditions, particularly those associated with heart health and metabolic disorders.
Benefits
Flaxseed has been shown to provide several health benefits: 1. **Constipation Relief**: Increases bowel movement frequency, especially in young adults and individuals with diabetes, supported by robust evidence from randomized controlled trials (RCTs). 2. **Improved Blood Sugar Control**: Ground flaxseed can slightly enhance glycemic control in individuals with type 2 diabetes after at least 12 weeks of use. 3. **Cholesterol Reduction**: Strong evidence indicates that flaxseed can lower total and LDL cholesterol levels, particularly beneficial for those with hypercholesterolemia and overweight individuals. 4. **Weight Management**: Daily intake of 30 grams or more for 12 weeks has been linked to significant reductions in body weight, BMI, and waist circumference. 5. **Additional Benefits**: There is some evidence for reduced blood pressure in hypertensive individuals and decreased breast pain related to menstruation. Specific populations, such as those with systemic lupus erythematosus, may also benefit from improved kidney function.
How it works
Flaxseed functions through several biological mechanisms. The high fiber content aids in promoting satiety and reduces the absorption of cholesterol in the gastrointestinal tract. Lignans exert phytoestrogenic effects by interacting with estrogen receptors, which can positively impact hormone-related disorders. Alpha-linolenic acid (ALA), an essential omega-3 fatty acid, provides cardiovascular benefits by exerting anti-inflammatory effects and improving lipid profiles. Ground flaxseed offers higher bioavailability compared to whole seeds, and gut microbiota are essential for the conversion of flaxseed lignans into their bioactive forms.
Side effects
Flaxseed is generally safe for most adults when consumed in moderation. Common side effects include bloating, gas, stomach discomfort, and nausea, occurring in more than 5% of users. There are rare but serious risks, such as an increased chance of bleeding, particularly if combined with anticoagulant medications. Those taking diabetes medications should monitor blood sugar levels closely, as flaxseed may enhance their effects. Additionally, flaxseed should be avoided before surgery due to bleeding risk. Pregnant and breastfeeding women are advised to consult healthcare providers due to the phytoestrogenic nature of flaxseed. Raw or unripe flaxseed can be toxic and should be strictly avoided.
Dosage
The recommended minimum effective dose of flaxseed is 15-30 grams per day. For optimal results in weight management and cholesterol reduction, 30 grams per day is advisable. While there is no established maximum safe dose, higher consumption levels may increase the likelihood of gastrointestinal side effects. Timing is important; flaxseed is most effective when taken before meals as it enhances satiety and reduces cholesterol absorption. Ground flaxseed is preferred for better bioavailability compared to whole seeds. It is essential to maintain adequate hydration to facilitate digestive health.
FAQs
Is raw flaxseed safe to consume?
No, raw or unripe flaxseed can be toxic and should be avoided.
How should I take flaxseed for best results?
Flaxseed is best taken before meals in ground form for better absorption.
What benefits can I expect from flaxseed?
You may experience improved bowel movements, reduced cholesterol levels, and potential weight loss from regular flaxseed intake.
Can flaxseed interact with my medications?
Yes, flaxseed may lower blood sugar too much with diabetes medications and increase bleeding risk with anticoagulants.
Does flaxseed have different effects compared to flaxseed oil?
Yes, flaxseed oil lacks the fiber and lignan content found in whole or ground flaxseed.
Research Sources
- https://www.webmd.com/vitamins/ai/ingredientmono-991/flaxseed – This source discusses the health benefits of flaxseed, highlighting its role in managing cholesterol levels, improving digestive health, and supporting weight loss when used consistently.
- https://www.science.gov/topicpages/b/bone+meal – This site provides information on numerous dietary interventions, including flaxseed, and their health implications.
- https://www.researchgate.net/publication/355342453_A_Review_on_Pharmacological_Properties_and_Laboratory_Outcomes_of_Flaxseed_Diet_Linum_usitatissimum – This review emphasizes the pharmacological properties of flaxseed and its positive effects on cardiovascular health and other systems, supported by laboratory outcomes.
- https://www.wvj.science-line.com/attachments/article/64/Booklet,%20WVJ,%20Vol%2011,%20No%201,%20March%202021.pdf – This booklet offers insights into various studies on flaxseed, showcasing its health benefits across multiple domains.