Flax Seed

What is Flax Seed?

Flax seed, also known as linseed, is the seed of the flax plant Linum usitatissimum. It is a small, oval seed with a glossy surface, that is typically brown or golden in colour. Flax seed is widely recognised as a functional food due to its rich nutrient content including dietary fibre, lignans, vitamins (particularly B vitamins) and minerals such as magnesium, potassium, iron and zinc. Additionally, flax seed is one of the richest plant-based sources of Omega-3 fatty acids which provide powerful cardiovascular and inflammatory health support.

Health Benefits:

Supports Digestive health

The high fibre content of flax seeds allows them to support regular bowel movements and acts as a prebiotic, fuelling healthy gut microbes which produce beneficial short-chain fatty acids that strengthen the gut lining. Studies suggest that flax seed can be used to prevent and treat constipation, for instance one study found that consuming 10g of flax seed twice a day for 12 weeks led to significant improvements in symptoms of constipation.

Contributes to Cardiovascular Health

Flax seed may have beneficial effects for cardiovascular health. Evidence suggests that supplementation with flax seed may lead to reductions in blood pressure, particularly diastolic blood pressure, which can reduce pressure in the arteries and alleviate long-term strain on the vascular system. Additionally, studies have linked flax seed consumption to reduced levels of plasma lipoprotein. This is important as heightened levels of plasma lipoprotein is associated with greater risk of coronary artery disease, atherosclerosis, thrombosis and stroke.

Supports Metabolic Health

Research suggests that flax seed can support metabolic health by reducing levels of circulating cholesterol, which helps to prevent the build up of fatty plaque in arteries. Flax seed supplementation has also been shown to significantly improve metabolic syndrome markers, such as body mass index, lipid profile, and glycaemic indices.

History:

Flax is one of the oldest cultivated plants, with evidence of use dating back over 5,000 years. It was widely grown in ancient Egypt, Mesopotamia, and later across Europe. Historically, flax was valued both for its fibres, used to make linen, and for its seeds, which were consumed for nourishment and medicinal purposes. Traditional systems of medicine used flax seed to support digestion, soothe inflammation, and promote overall vitality.

Typical Use:

Flax seed is available in various forms including as the whole seeds, ground flax seed and cold-pressed flaxseed oil. It has various culinary uses including as an ingredient for porridge, smoothies, breads, muffins and cereals. Flax seed is also often used within supplements, particularly within fibre blends aimed at promoting digestive health and products formulated to support heart health.