Back to knowledge libraryFlaxseeds
Flaxseeds, also known as linseeds, are small seeds that come from the flax plant. They contain many essential nutrients, and can be easily incorporated into a variety of sweet and savoury dishes due to their small size.
What is the nutrient content of flaxseeds?
A recommended serving size of flaxseeds is
about two and a half tablespoons, or 25g:
What are the health benefits of flaxseeds?
1. Omega 3: Flaxseeds are a rich, plant-based source of omega-3 fatty acids, specifically alpha-linoleic acid. This essential fatty acid has anti-inflammatory properties and contributes to better heart health
2. High Fibre Content: Flaxseeds are a great source of fibre, and contain both soluble and insoluble types. Fibre aids in digestion, helps to regulate blood sugar levels, and supports overall gut health.
Where can I find flaxseeds?
Flaxseeds may be eaten whole, ground, or as part of flaxseed oil. They can be found as an ingredient in many snacks, such as baked goods, smoothies, breakfast cereals and granola, and energy bars. Flaxseed, when dissolved in water, is also a common substitute for eggs in vegan baking.
References:
Public Health England (2016). Government Dietary Recommendations. Available at:
https://assets.publishing.service.gov.uk/media/5a749f
ece5274a44083b82d8/government_dietary_recomme
ndations.pdf [Accessed 8 November 2024].
U.S. Department of Agriculture, Agricultural Research Service, FoodData Central. Seeds, flaxseed. Available at
https://fdc.nal.usda.gov/fdc-app.html#/food-details/
169414/nutrients [Accessed 10 September 2024].
British Heart Foundation (2024). Portion guide: Beans, pulses, fish, eggs, meat and other proteins. Available at:
https://www.bhf.org.uk/informationsupport/support/
healthy-living/healthy-eating/healthy-eating-toolkit/f
ood-portions/beans-pulses-fish-eggs-meat [Accessed
10 September 2024].
Rodriguez-Leyva, D., Dupasquier, C. M., McCullough, R., & Pierce, G. N. (2010). The cardiovascular effects of flaxseed and its omega-3 fatty acid, alpha-linolenic acid. The Canadian journal of cardiology, 26(9), 489–496.
https://doi.org/10.1016/s0828-282x(10)70455-4
[Accessed 10 September 2024].
Kajla, P., Sharma, A., & Sood, D. R. (2015). Flaxseed-a potential functional food source. Journal of food science and technology, 52(4), 1857–1871. https://doi.org/10.1007/s13197-014-1293-y [Accessed
10 September 2024].
De Silva, S. F., & Alcorn, J. (2019). Flaxseed Lignans as Important Dietary Polyphenols for Cancer Preventionand Treatment: Chemistry, Pharmacokinetics, and Molecular Targets. Pharmaceuticals (Basel, Switzerland), 12(2), 68.
https://doi.org/10.3390/ph12020068 [Accessed 10
September 2024]
Written By:
Grace Williams, Head of Nutrition & Operations, myfood24.