Flaxseed: a small but powerful ingredient

In recent years, the properties and advantages that seeds can offer our bodies have begun to be recognized and reevaluated. Among them, flax or flaxseed can be a nutritious ingredient for your meals, whether you consume them whole, ground, or in oil.

Omega-3 fatty acids, along with omega-6 fatty acids, are known as essential fatty acids since the body cannot produce them on its own and must obtain them from food.

And these are just the main nutrients in flaxseed that make it a healthy alternative for your meals. However, since the seeds do not break down during digestion, if you want to take advantage of all the nutrients, it is necessary to consume them ground (you should grind them at the time of eating or store them in the refrigerator once ground to prevent them from losing their properties). If you prefer to eat them whole, then you will only benefit from some of their advantages, particularly in regulating intestinal function, but you will not take advantage of the others.

Some people use flaxseed medicinally. In these cases, you should be cautious with the amount you consume and the possible interactions with other medications or your health since, for example, it can delay blood clotting (the National Institutes of Health mention this among its risks). While its consumption is safe for most people, it is not recommended for pregnant women or during breastfeeding.

Moreover, not all the benefits attributed to these seeds are proven. The Natural Medicines Comprehensive Database considers that flaxseed is “possibly effective” for:

On the other hand, the American Cancer Society mentions on its website that caution should be taken with products sold as supplements since, unlike companies that manufacture medications, those that produce supplements do not have to prove that they are safe and/or effective, nor that they prevent, treat, or cure any disease. It also states that many products do not contain the amount of the herb or substance or ingredients mentioned on the label (which can vary from batch to batch) and may contain contaminants, despite the FDA's attempts to change regulations in 2007. They can interact not only with other medications and herbs but also with foods. For these reasons, the information we have is incomplete.

It’s easy to think of flax as a magical food, but unfortunately, such a thing does not exist at this time. Adding a portion of seeds to your diet is of no use if you do not follow a balanced meal plan and a healthy lifestyle.

Get started! You can sprinkle them whole or ground over your salads or in liquid or solid preparations, such as stews, soups, or yogurt, as well as in your bread recipes and other baked goods.