Is it safe to eat flax seeds?

In this brief guide, we will discuss the question, “is it safe to eat flax seeds?”. As well, we will discuss how flax seeds can be used in cooking, are flax seeds the same as linseed, what are the nutrients present in flax seeds, and other concerns about flax seeds.   

Is it safe to eat flax seeds?

Yes, it is safe to eat flax seeds, however, they need to be eaten in moderation or can cause side effects. If you consume flax seeds in moderation, they will provide many health benefits to your body.

Normally, flax seeds are used as ingredients to make other processed food, but the oil of flax seeds is very appreciated.  Some mixed flour is also commercialized.

Are flax seeds the same as linseed?

Flax seeds are also known as linseed which belong to the family of Linaceae and are the seed of a flowering plant, Linum usitatissimum. Flax seeds are consumed worldwide, so they are produced as food, which grows better in temperate climates. Flax seeds are brown or golden. 

What are the nutrients present in flax seeds?

Flax seed contains a lot of dietary fiber, minerals, vitamins, and many amino acids. According to the U.S. Department of Agriculture, below are listed the components contained in a portion of 100 grams of flax seeds.

  • 6.8 g of water;
  • 545 calories;
  • 18 g of protein;
  • 34.4 g of total carbohydrates, which is 23.1 g of dietary fiber;
  • 230 mg of calcium;
  • 5.78 mg of iron;
  • 372 mg of magnesium;
  • 556 mg of phosphorus;
  • 793 mg of potassium;
  • 37 mg of sodium;
  • 4.74 mg of zinc;
  • 1.34 mg of copper;
  • 2.4 mg of manganese;
  • 0.537 mg of thiamin;
  • 3.76 mg of niacin;
  • 0.393 mg of B6 vitamin;
  • 3.28 g of total fat;
  • Many amino acids include tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, arginine, histidine, glycine, and others. 

What are the health benefits of eating flax seeds?

As you check, flax seeds contain a lot of nutrients, which include alpha-linolenic acid, a form of omega-3 fatty acids. According to Healthline, below are listed the health benefits of eating flax seeds.

  • The high content of omega-3 fatty acids in flax seeds can decrease the inflammation of the cells and avoid the deposit of cholesterol in the heart blood vessels;
  • The omega-3 fatty acids are also related to reducing the cholesterol levels and preventing heart problems;
  • Flax seeds have a lot of lignans which are linked to being a powerful compound in cancer-fighting, which can reduce the chance of certain cancers;
  • The soluble fiber present in flax seeds makes your absorption in your intestines more low avoiding a peak in sugar levels;
  • The insoluble fiber can avoid constipation and keep the bowel movements balanced;
  • The total fiber content improves the gut health;
  • The fiber content present in flax seeds is also linked to reducing the cholesterol levels, which can also regulate the blood pressure;
  • Flax seeds can be a good ally to weight loss, because of the fiber content which can make you feel full and reduce your appetite.

Can eating flax seeds cause side effects?

Yes, if you eat them in excess, which can cause some unpleasant effects, and some people are sensitive to them and can experience allergic reactions. According to Health Shots, below are some side effects when you eat flax seeds in excess. 

  • Although flax seeds have anti-inflammatory properties, if you consume them in excess, you can have aggravated inflammation in the cells;
  • Flax seeds have estrogen properties and may cause unbalance in your hormone and affect the menstrual cycle of women;
  • As the seeds contain a lot of fiber content, if consumed in excess can provoke diarrhea or constipation;
  • If you eat flax seeds without liquid, can cause intestinal blockage;
  • If you experience intestinal blockage, it may reduce the activity of some medications that need intestinal absorption.     

What is the daily recommendation for flax seeds?

According to Mayo Clinic Health System, the daily recommendation for flax seeds are 1 to 2 tablespoons, which is a healthy quantity and will avoid side effects.  

What is a recipe for flax seeds?

As flax seeds are consumed worldwide, you can find many recipes containing flax seeds on the internet. If you click here, you can check a complete recipe for flax seed bread. 

Conclusion

In this brief guide, we have discussed the question, “is it safe to eat flax seeds?”. As well, we have discussed how flax seeds can be used in cooking, are flax seeds the same as linseed, what are the nutrients present in flax seeds, and other concerns about flax seeds.   

References

 https://fdc.nal.usda.gov/fdc-app.html#/food-details/2262075/nutrients Accessed: 05/13/2022

https://www.healthline.com/nutrition/benefits-of-flaxseeds Accessed: 05/13/2022

https://en.wikipedia.org/wiki/Flax Accessed: 05/13/2022

https://www.healthshots.com/healthy-eating/nutrition/7-side-effects-of-flax-seeds-that-can-harm-your-health/ Accessed: 05/13/2022

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/flaxseed-is-nutritionally-powerful Accessed: 05/13/2022

What was missing from this post which could have made it better?

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.