This flowering plant produces small brown seeds (flaxseeds).
This article will look at the nutritional benefits and potential uses of flaxseed.
It will also cover side effects, precautions, dosage, interactions, and ways to consume flaxseed.
They’re also rich in beneficial compounds like fiber and various antioxidants.
Bothsoluble and insoluble fiberare present in flaxseeds.
These fibers are thought to improve digestion and help you maintain regular bowel movements.
No supplement is intended to treat, cure, or prevent disease.
Various scientific studies support the use of flaxseed for a range of health conditions.
Flaxseed is thought to have antioxidant, anti-inflammatory, and anticancer properties due to its many bioactive compounds.
To reap the potential health benefits, flaxseed can be added to a well-balanced diet in several ways.
Constipation
Due to its high fiber content, flaxseed may be useful for the treatment ofconstipation.
Flaxseed is made up of 25% soluble fiber and 75% insoluble fiber.
A small clinical trial in older adults (average age of 68) withchronic constipationtested the effectiveness of flaxseed.
Study participants took 50 g of flaxseed daily for one month and recorded bowel habits.
Stool samples were also collected before and after the trial.
In another human trial, flaxseed was compared to lactulose (a stool softener) for constipation.
While both treatments improved constipation symptoms, flaxseed flour increased bowel movement frequency more than lactulose.
However, research results confirming these effects have been conflicting.
A review of clinical trials concluded that flaxseed consumption may reduce blood pressure, but only slightly.
More research should be conducted to further prove flaxseed’s role in heart health.
Flaxseed is thought to provide additional protective effects when taken along with the standard of care treatment.
However, not all research results have been positive.
Regardingprostate cancer, it is unclear if flaxseed plays a role.
The same goes for people with prostate cancer.
Overall, whether flaxseed can help with certain types of cancer remains unclear.
More research is needed.
According to one review, flaxseed improvedhot flashfrequency and intensity, but not significantly.
The review covered other symptoms of menopause as well, includingvaginalatrophy.
But flaxseed did not show conclusive, positive effects for other menopause symptoms.
More definitive results will be needed to determine whether flaxseed can treat menopause symptoms.
At the end of the 12-week study, fasting blood sugar was decreased in all groups.
The most significant decrease was in the group who took 40 g of flaxseed daily.
Although, a systematic review found that flaxseed may indeed help withinsulin resistance.
What Are the Side Effects of Flaxseed?
Flaxseed side effects are rare.
Very few side effects have been reported for flaxseed and flaxseed supplements.
However, limited safety studies have been performed on flaxseed, so more side effects may be possible.
To prevent any possible side effects, use flaxseed only as directed.
It is unclear if flaxseed is safe duringpregnancy.
For this reason, it’s best to avoid using flaxseed during pregnancy.
There isn’t much data on whether flaxseed is safe duringbreastfeedingeither.
Of course, you should avoid using flaxseed if you know you are allergic to it.
Flaxseed hasn’t been approved by the FDA or other U.S. governing agencies to treat any health condition.
Therefore, there aren’t any dosage guidelines for flaxseed products.
Ground flaxseeds can easily be added to food when baking.
What Happens If I Take Too Much Flaxseed?
Even though flaxseed is generally considered safe, it may be possible to take too much.
Despite a lack of reliable information, taking too much flaxseed may increase the risk of side effects.
To be safe, avoid consuming more than the recommended dose or serving size.
However, possible interactions are not well documented.
Flaxseed should also be kept out of direct sunlight.
This goes for whole flaxseed, ground flaxseed, and flaxseed supplements.
Flaxseeds should also be kept out of reach of pets and small children who could accidentally consume too much.
Discard flaxseeds once they show signs of spoilage or pass their expiration date.
If possible, take a food-first approach and use natural flaxseeds rather than flaxseed supplements.
Whole or milled flaxseeds may be added to batters, doughs, and other baked goods.
Flaxseed Supplements
Flaxseed supplements are available online or in various health food stores.
Several grocery stores carry flaxseeds and flaxseed supplements as well.
Keep in mind that most flaxseed supplements contain flaxseed oil rather than flaxseeds.
Flaxseed oil supplements are typically sold as capsules and soft gels.
If you go the supplement route, remember that supplements are largely unregulated in the United States.
Whenever possible,choose supplementsthat have been reviewed and approved by agencies like USP, ConsumerLab, and NSF.
These independent agencies perform rigorous supplement reviews to ensure product labels are accurate and that no contaminants are present.
Frequently Asked Questions
Long-term studies have not been performed on flaxseed use.
However, flaxseed is generally considered safe, especially when used in normal amounts.
Very few side effects have been reported.
Be sure to use flaxseed only as directed and never exceed recommended dosing or intakes.
Flaxseed may not be safe for everyone to use.
It’s recommended that people who are pregnant avoid using flaxseed due to potential hormonal changes that may occur.
Yes, flaxseed and linseed are the same.
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