Flax seeds: benefits and harms, what is treated and how to take it correctly

What Are Flax Seeds and Why Are They Talked About So Much?

Briefly about the plant and the product

Flax (Linum usitatissimum L.) is an annual herbaceous plant from the flax family with a thin, straight stem about 40–70 cm high, narrow linear leaves, and small blue or white flowers. Flax fruit is a dry capsule inside which small seeds ripen.

Flax seeds are flat, oval-elongated grains of brown or golden color with a smooth, shiny shell. They contain up to 30-45% oil, a significant amount of mucous substances and dietary fiber; Upon contact with water, the shell quickly swells and forms a viscous gel. Due to this composition, the seeds are used as a food product and raw material for the production of flaxseed oil, flour, cake and various additives.

Flax seeds 100 g

How flaxseeds differ from flaxseed oil and cake

Several different products are obtained from seeds:

• Whole seeds. They contain a maximum of dietary fiber, lignans and some fats. When chewed or ground, substances are absorbed better.
• Linseed oil. Almost pure fats, rich in omega-3s, but without fiber and most lignans. It is good for the heart and blood vessels, but does not work as a “brush” for the intestines.
• Cake or flour. Product after oil pressing: a lot of protein and fiber, less fat. Convenient for adding to baked goods and porridges.

That is, flax seeds, the benefits and harms of which are most often discussed, are a whole or ground product, and not just oil.

Nutritional value and composition of flax seeds

Calorie content, nutrition, fiber

Flax seeds are quite high in calories: about 450-550 kcal per 100 g due to their high fat content. However, they are usually eaten in small quantities, so in fact, several dozen calories are added to the diet.

100 g of product contains:

• about 18-25 g of protein;
• 35–45 g of fat, a significant part is unsaturated;
• up to 25-30 g of dietary fiber.

It is due to the high fiber content that flax seeds should be used very carefully in the daily diet: they swell in the intestines, increase the volume of the contents and stimulate peristalsis.

Vitamins, minerals, omega-3s and lignans

The benefits of flax seeds for the body are not only related to fiber. They contain:

• omega-3 fatty acids (alpha-linolenic acid);
• B vitamins;
• magnesium, potassium, phosphorus, zinc and other minerals;
• lignans are plant polyphenols with phytoestrogenic activity.

Lignans are sometimes called “plant hormones” or phytoestrogens: they can gently interact with estrogen receptors and affect hormonal levels, especially in menopausal women. Therefore, flax seeds benefits in the context of women’s health are discussed especially often.

Benefits of flax seeds for the body: what is treated and what does it help with

Important: what flax seeds are treated is a conditional question. They do not replace drug therapy, but can be used as additional support in agreement with the doctor.

For digestion and constipation

Flax seeds for the stomach and intestines are valued for their mild enveloping effect and a large amount of soluble and insoluble fiber. Upon contact with water, a slimy gel forms around the seeds, which can cover the mucous membrane and reduce mechanical irritation. Due to dietary fiber, the passage of intestinal contents is facilitated, which is important for a tendency to constipation.

In people with chronic gastritis, peptic ulcer, colitis or esophagitis, the issue of using seeds must be resolved with a doctor: in case of exacerbation or complications, even natural remedies may be inappropriate.

For heart and blood vessels, cholesterol

Omega-3 fatty acids and soluble fiber make flax seeds for the heart and blood vessels an interesting addition to the diet. Studies show that regular consumption of flax can help reduce total and “bad” cholesterol levels, as well as modestly reduce blood pressure in some people.

At the same time, the benefits and harms of flax seeds depend on the general lifestyle: without a balanced diet, quitting smoking and sufficient activity, only adding flax will not solve the problem of cardiovascular risks.

For weight control and satiety

Due to dietary fiber and the ability to swell in water, flax seeds for weight loss are often used as part of diets. They help keep you full longer, slow down the absorption of carbohydrates, and can smooth out sharp fluctuations in blood sugar levels.

It is important to understand that flax seeds have weight loss benefits only against the background of a calorie deficit and regular physical activity. They do not “burn fat” on their own and are not suitable for extreme mono diets.

For skin, hair and appearance

Omega-3 fats, antioxidants and lignans support the condition of the skin and hair from the inside. Against the background of regular, but moderate use of flax, many note a decrease in dry skin, a more even tone, and a decrease in hair fragility.

Sometimes masks and compresses based on flaxseed flour or mucous decoction are used, but these are cosmetic recipes, not drug schemes.

For women’s health and hormonal balance

Flax seeds are interesting for women precisely because of lignans and phytoestrogens. It is assumed that they can gently affect the hormonal background, helping to relieve some of the symptoms of menopause – hot flashes, mood swings, dryness of the mucous membranes.

At the same time, flax seeds that are treated in terms of hormonal disorders is a question for an endocrinologist or gynecologist. Self-medication for endometriosis, fibroids, hormone-dependent tumors is unacceptable, and any plant phytoestrogens in such situations are discussed individually.

Daily norm and how not to overdo it

There is no clear universal dose, but most often we are talking about small amounts – 1-2 teaspoons or dessert spoons per day as part of a regular meal for a healthy adult. It is important to gradually increase the volume and be sure to drink enough water, otherwise even healthy fiber can provoke bloating and discomfort.

Particular attention should be paid to people with diseases of the gastrointestinal tract:

• during an exacerbation of ulcers, gastritis, pancreatitis, with intestinal obstruction or severe diarrhea, it is better not to use seeds without a doctor’s permission;
• In cholelithiasis and chronic cholecystitis, excess fats, including flax, can provoke an attack.

Flax seeds, harms and possible risks when taking anticoagulants and antiplatelet agents should be discussed separately: omega-3s can affect blood clotting, so any changes in the diet with their high content should be agreed with a doctor.

Women during pregnancy and breastfeeding, as well as children, flax seeds should be given only on the recommendation of a specialist in order to avoid undesirable effects and take into account concomitant diseases and medications.

How to take flax seeds: forms and methods

Whole vs ground seeds

Whole flax seeds have a dense shell and partially pass through the intestines unchanged, so they work mainly as a source of dietary fiber and add volume to the intestinal contents. Ground seeds or flaxseed meal are easier to mix with food, and fatty acids and lignans are better released from them.

If the task is precisely the benefits of flax seeds for the body, the ground version is more often chosen; Whole ones are convenient for jelly, drinks and sprinkles on dishes.

Easy Options to Eat Every Day

Flax seeds how to use in a regular diet:

• add 1-2 teaspoons of ground flax to morning oatmeal, buckwheat, millet porridge;
• sprinkle them on vegetable salads, yogurt or cottage cheese;
• mix into smoothies or shakes;
• use part of flaxseed flour in the preparation of bread, pancakes, cheesecakes.

This approach helps to distribute flax seeds throughout the day and not overload the digestive system with a single large portion.

How to soak or brew flax seeds

To obtain a mucous drink or a “jelly-like” infusion, warm or hot water is usually used:

• the seeds are poured with water, left for several hours or overnight until a thick gel is formed;
• You can gently heat the mixture in a water bath without boiling, and then strain or drink with the swollen seeds.

The exact proportions and regimen of administration for diseases of the stomach and intestines should be selected by a doctor, so within the framework of the article, we do not provide treatment regimens and dosages.

Possible harm, restrictions and contraindications

When flax seeds can harm

Despite their naturalness, flax seeds can cause harm if:

• consume them in large quantities without a sufficient drinking regime;
• sharply increase the dose in case of sensitive intestines;
• use in case of existing problems with intestinal patency;
• Ignore comorbidities and medications.

Excessive consumption of flax fats can increase the load on the pancreas and gallbladder, and too active stimulation of peristalsis can provoke pain and spasms.

Flax seeds 200 g

Who needs to be especially careful

With special caution to the question “how to take flax seeds” should be treated:

• people with gastrointestinal diseases in the acute stage;
• patients taking blood thinners;
• people with hormone-dependent tumors and serious endocrine disorders;
• pregnant and lactating women;
• Children.

For these groups, high doses and long-term use without medical supervision are undesirable. In case of abdominal pain, diarrhea, allergic reactions or other symptoms, it is worth stopping use and seeking medical help.

FAQ – Frequently Asked Questions

How many flax seeds can you eat every day without harm?

For most healthy adults, a moderate amount of 1-2 teaspoons or dessert spoons per day as part of regular meals is considered safe. If you want more, increase the dose gradually and be sure to monitor your well-being and bowel function.

Is it better to eat seeds whole or ground?

From the point of view of the absorption of nutrients, ground flax is more convenient: the shell is destroyed, and it is easier for the body to get fats and lignans. Whole seeds work more as a source of fiber and are suitable for making jelly or adding to baked goods.

Can flax seeds be taken on an empty stomach?

Some people find it comfortable to drink a flaxseed drink or eat a small amount of seeds on an empty stomach, while others feel heavy and bloated. It is better to start with small doses and assess the body’s reaction; In case of any diseases of the gastrointestinal tract, be sure to coordinate this method of use with a doctor.

Can children eat flax seeds and at what age?

Flax seeds can be given to children only on the recommendation of a pediatrician who knows the peculiarities of the child’s health. It is important to take into account age, the state of the digestive system and possible allergic reactions.

Do flax seeds help to “cleanse the body” and is it worth doing “cleanses”?

Flax does improve intestinal function due to dietary fiber, but aggressive “cleansing” with large doses of seeds or refusal of other food is unnecessary and can be dangerous. The body of a healthy person already has its own detoxification systems, and the task of nutrition is to gently maintain them, and not to cause stress.

Conclusions: How to Safely Benefit from Flaxseeds

Flax seeds, the benefits and harms of which depend on the dosage and health status, can be a valuable addition to the diet. They are rich in fiber, omega-3 fatty acids, lignans and help support digestion, cardiovascular system, weight and overall well-being.

To use flax seeds benefits without unnecessary risks, it is important to:

• introduce them gradually and do not exceed a moderate daily rate;
• drink enough water;
• take into account chronic diseases and medications;
• during pregnancy, lactation, childhood and serious gastrointestinal problems, be sure to consult a doctor.

Remember: even natural products can have limitations. An attentive attitude to your body and a dialogue with a doctor will help you get the most out of flax and avoid undesirable consequences.

Literature:

1. Flax Seeds 101: Nutrition Facts and Health Benefits (https://www.healthline.com/nutrition/foods/flaxseeds)
2. A comprehensive review of flaxseed (Linum usitatissimum L.) (https://pubmed.ncbi.nlm.nih.gov/35833457/)
3. Significance of treatment of dairy meal in children (https://repository.tdmu.edu.ua/bitstream/handle/123456789/18378/11Matusok_kvalifik_robota_ostanna_4_1.pdf)

Author: Natalia Kandybey, Candidate of Pharmaceutical Sciences, Quality Director of PJSC Pharmaceutical Factory “VIOLA”

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