Flax Seeds

Flax seeds are tiny oil seeds that originated in the Middle East thousands of years ago. Today they have gained popularity as a health food due to their high content of unique plant compounds, heart-healthy omega-3 fats, and fiber, all of which link to numerous health benefits.

With their mild, nutty flavor and crispy, crunchy consistency, flax seeds are an all-around ingredient that can enhance the taste and texture of almost any recipe.

These are the easiest seeds to incorporate into our everyday diet. I like adding them to yogurts, salads, healthy cookie recipes, and smoothies. I sometimes roast them depending on my mood to bring out that toasty flavor, mainly when I use them as toppings.

Highlighted Benefits

Flax seeds are a rich source of alpha-linolenic acid (ALA), an omega-3 fatty acid beneficial for heart health that our bodies cannot produce and can only get from our foods. They also contain protein, fiber, and minerals like magnesium, calcium, copper, and phosphorus which are beneficial for the hair follicles.

One serving provides several essential vitamins and minerals and a good amount of protein, fiber, and omega-3 fatty acids. They are high in thiamine (vitamin B1), the key to energy metabolism and cell function.

Copper is a mineral the body needs for immune health, iron metabolism, and brain development, and flax seeds are a great source.

Click on the video to explore 7 ways to incorporate flax seeds into your diet and savor the health attributes of this potent seed.

References & Further Reading

Dietary Flaxseed as a Strategy for Improving Human Health. Mihir Parikh, Thane G Maddaford, J Alejandro Austria, Michel Aliani, Thomas Netticadan, Grant N Pierce https://pubmed.ncbi.nlm.nih.gov/31130604/

Flaxseed: its bioactive components and their cardiovascular benefits. Mihir Parikh, Thomas Netticadan, Grant N Pierce https://pubmed.ncbi.nlm.nih.gov/29101172/

Dietary flaxseed: what we know and don't know about its effects on cardiovascular disease. Mihir Parikh, Grant N Pierce https://pubmed.ncbi.nlm.nih.gov/30562057/

Flax and flaxseed oil: an ancient medicine & modern functional food. Ankit Goyal, Vivek Sharma, Neelam Upadhyay, Sandeep Gill, Manvesh Sihag https://pubmed.ncbi.nlm.nih.gov/25190822/

Flaxseed: a potential source of food, feed, and fiber. K K Singh, D Mridula, Jagbir Rehal, P Barnwal https://pubmed.ncbi.nlm.nih.gov/21390942/

Flaxseed and cardiovascular health. Kailash Prasad https://pubmed.ncbi.nlm.nih.gov/19568181/

Bioprocessing of Functional Ingredients from Flaxseed. Christian Kwesi Ofotsu Dzuvor, Jordan Tauai Taylor, Caleb Acquah, Sharadwata Pan, and Dominic Agyei https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6222892/