11 Best Flax Seeds in 2024 – Top Picks & Buying Guide

Flax seeds are a concentrated source of key nutrients for health: omega 3, magnesium, mucilage and vitamin E. Have you ever tasted them? Do you know all the advantages they offer? Most people consume flax seeds with the aim of taking care of their hearts, but this superfood offers a lot more.

Healthy flaxseed fats prevent cardiovascular disease, reduce blood cholesterol levels, and reduce the risk of thrombosis (blood clots). Furthermore, thanks to their mucilage content, flax seeds normalize blood sugar levels (blood sugar) and relieve constipation.

Here we had selected some of the best quality of flax seeds that are listed below.

Things to Consider Before Buying Flax Seeds

What Exactly Are Flax Seeds?

Flax seeds are obtained from the Linum usitatissimum plant. They are small, oval, and flat. Their color can vary from a dark brown (coffee) tone to light yellow (golden) shades. Some varieties of golden flaxseed have less alpha-linolenic acid (omega 3) than darker ones.

What Nutrients Do Flax Seeds Bring?

Flax seeds are a very complete food, although its key nutrients are magnesium, lignans, soluble fiber, vitamin E, and omega 3. The compounds mentioned are directly related to the health-giving properties of this superfood. In 100 grams of flax seeds we find:

• 40-41 grams of fat: of which 23 grams correspond to omega 3 alpha-linolenic acid (ALA).
• 20 grams of protein: sources of essential amino acids that our body must obtain yes or yes from food. The quality of flaxseed protein is similar to that of soy protein.
• 28 grams of dietary fiber: Flax seeds provide both soluble and insoluble fiber. Each type of fiber performs different functions in the body and we explain it late.
• Vitamins: vitamin E and B vitamins (B1, B3, B5, and folate).
• Other important nutrients: flavonoids and lignans.

What Are the Benefits that Flax Seeds Offer?

Flax seeds and the products with which they are made have nutraceutical properties. This means that, in addition to providing essential nutrients for our body, they have the ability to contribute to the treatment of certain conditions and / or to the prevention of diseases. Flax seeds offer the following advantages:

1. They act as cardioprotectors, that is, they protect the heart from disease and help it keep healthy and properly functioning.
2. They help prevent ischemia and stroke.
3. They help to lower blood cholesterol levels.
4. They reduce the risk of developing atherosclerosis and when the disease has already developed, slow down its progression. Atherosclerosis consists of the accumulation of plaques of fat (and other substances) within the arteries. Reduces blood supply and total blood vessel obstruction can occur.
5. They maintain stable blood sugar levels and if added to a culinary preparation, reduce postprandial blood sugar (blood sugar value after a meal).
6. They help lower blood pressure values ​​in hypertensive people.
7. They reduce the risk of thrombosis, i.e. blood clots that can cause a heart attack or stroke.
8. They fight inflammation and relieve joint pain.
9. They help prevent cancer, especially breast, colon, and prostate cancer.
10. They limit bone demineralization related to menopause and protect against osteoporosis.
11. They enrich salads, yogurt, pancakes, bread, smoothies, and soups, providing excellent quality protein, fiber, and fat.
12. They increase the feeling of satiety and calm the appetite for several hours.
13. They are useful for the treatment of constipation and contribute to the balance of the intestinal flora.

Why Do Flax Seeds Protect Cardiovascular Health?

Flax seeds exert a cardioprotective effect because they reduce the risk factors for the development of heart diseases. In addition, they have anti-inflammatory and antioxidant compounds that protect the heart and blood vessels. Omega 3, fiber, magnesium, flavonoids, and vitamin E improve heart health.

The lignans present in flax seeds are antioxidants that protect against oxidative damage that causes heart disease. Omega 3s reduce the levels of chronic inflammation and the consequent increase in cholesterol and prevent the formation of plaques inside the arteries.

Vitamin E has an antioxidant activity like lignans. For its part, soluble fiber also helps to reduce systemic inflammation because it promotes the activity of the intestinal microbiota. Finally, magnesium is a key mineral for the proper functioning of the heart.

How Should Flax Be Taken to Lower Cholesterol?

Whole seeds, ground seeds, and flours, as well as oils and capsules, are useful products in the same way to reduce inflammation and cholesterol (lipid-lowering agents). Flaxseed capsules and oils are made up of pure healthy fats, in particular omega 3 and omega 9, which lower blood cholesterol.

However, omega 3 and 9 fats are not the only lipid-lowering nutrients. The soluble fiber present in flaxseed also plays a key role. It acts like a sponge in the stomach and intestines which “traps” cholesterol in food and eliminates it with fecal matter.

To take advantage of the effects of soluble fiber and omega 3, flax seeds must be ground and / or hydrated before consumption. Otherwise, the outer layer of the seed does not allow digestive enzymes to act on the nutrients present inside (fats, soluble fiber, proteins) and flaxseed is eliminated undigested in the stool.

Do Flax Seeds Need to Be ‘activated’ Before They Are Consumed?

Yes. The activation of flax seeds consists of grinding them and immersing them in water about 15-30 minutes before consuming them. This increases digestibility and all of their nutrients which can thus be used.

If they are not activated, flax seeds act only as an intestinal stimulus favoring the evacuation, but the other benefits are not obtained.

In What Preparation Can Flax Seeds Be Added?

They can be integrated into sweet, savory, and sweet and sour recipes. The seeds can be added to yogurt, vegetable drinks, smoothies, soups, salads, fillings, quiche doughs, biscuits, and bread. When flax seeds are hydrated with water and form a gel around it, they can be used as an egg substitute in vegan preparations.

Flax flour can be mixed with other flours to make bread, biscuits, breadsticks, and muffins. Linseed oil can be used raw as a salad dressing or to prepare vegan mayonnaise.

Why Is the Magnesium Present in Flax Seeds so Important?

The magnesium is part of bones and teeth, so its deficiency is linked to dental problems, bone mineralization, and increased risk of osteoporosis. It is also an essential mineral for muscle, heart and nerve function. Magnesium helps in the treatment of migraine, hyperactivity, and attention deficit.

Can Linen Help You Lose Weight?

There are no superfoods or magic supplements to lose weight. However, flax seeds can facilitate weight loss because they reduce appetite. Mucilages, a type of soluble fiber found in this seed, capture water in the stomach and form a gel. This slows down digestion, increases satiety, and inhibits appetite.

In a weight loss program, it is recommended to take 1 tablespoon of ground flaxseed accompanied by 1 glass of water, half an hour before the main meals for lunch and dinner. It is essential to accompany flax seeds with plenty of water. Capsules and linseed oil do not reduce appetite.

Why Do Flax Seeds Help Regulate Intestinal Functions?

Flax seeds contain the 2 types of dietary fiber: soluble and insoluble. Soluble fiber (mucilage) absorbs water and gel, giving the stool greater volume and humidity. For its part, the insoluble fiber stimulates intestinal peristalsis (contractions) and decreases the intestinal transit time.

Together, the soluble and insoluble fiber promote intestinal evacuation without causing pain, discomfort, or colic. To treat or prevent constipation, flax seeds must be eaten ground and accompanied by plenty of water (water, smoothie, milk, vegetable drink).

Who Are Flaxseeds Suitable For?

It is recommended to consume flax seeds daily in cases of constipation and in the case of a history of breast cancer, osteoporosis, or diabetes. The oil and capsules are intended for people who could benefit from omega 3, omega 9, and vitamin E supplements. Such is the case with:

• Heart disease or a family history of heart problems.
• Arthritis (a disease that occurs with joint inflammation) and osteoarthritis (deterioration of the cartilage of the joint).
• Hypercholesterolemia (cholesterol in the blood above the values ​​considered normal).
• Atherosclerosis.

Why Is It Said that Flax Is an Anticarcinogenic Food?

Lignans and vitamin E two antioxidants that help neutralize the oxidative damage that appears when you have cancer. Lignans are also a phytoestrogen, a plant substance that acts in the body through hormonal mechanisms. Thanks to this, they help prevent postmenopausal breast cancer.

A study of melanoma in mice has shown that flax seeds reduce the number and size of tumors and decrease the risk of metastasis. In addition, flaxseed omega 3 helps prevent cancer by fighting inflammation. Flaxseed consumption has been linked to a lower incidence of breast, colon, and prostate cancer.

Are There Any Contraindications for Flax Seeds?

Side effects with moderate consumption of flax seeds are rare. In excess, it could generate digestive discomfort (flatulence, bloating, or colic). Also, diabetics who use insulin or take insulin sensitizers (e.g. metformin) should not abuse flax seeds to avoid hypoglycemia.

No supplement is free of contraindications and flax seeds are no exception. Just as they can be very useful in preventing certain diseases, other conditions can worsen. Flax supplements are generally safe for the general population, but are not recommended for:

Intestinal diseases that cause diarrhea, for example, irritable bowel syndrome. For many years people with diverticulosis (presence of diverticula in the colon) have been prevented from consuming seeds because they could worsen their condition, this is FALSE.

What Is the Difference Between Chia Oil, Linseed Oil and Cod Liver Oil?

Although the 3 oils are rich in omega 3, their healthy fats are not the same. The chia and flaxseed oil are rich in omega 3 essential called alpha-linolenic acid (ALA). For its part, cod liver oil is a source of another essential omega 3 fatty acids: DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).

All are omega 3, but the flax and chia ALAs do not replace the DHA and EPA of cod liver oil. The three types of omega 3 protect cardiovascular and joint health and help reduce cholesterol. But DHA and EPA from cod liver oil are essential for maintaining optimal brain function.

Cod liver oil helps prevent neurodegenerative diseases, such as Alzheimer’s, dementia, and Parkinson’s disease. It also promotes vision health. However, this oil is not suitable for vegans and can be contaminated with heavy metals if it has not been prepared according to strict quality standards.

What Kind of Flax Supplements Exist and Suitable for Me?

As we have seen above, there are several flax products and each of them has different uses and properties. Although it is of excellent quality in supplement, it may not be the right one to meet your needs. When buying a flaxseed supplement you have to choose between:

1. Whole flax seeds
2. Ground flax seeds
3. Flaxseed flour
4. Linseed oil
5. Linseed oil capsules
6. Whole flax seeds

Whole flax seeds are a source of protein fats (20%), fiber (28%), and omega 3, 6 and 9 (40%). If they are not crushed or hydrated before being consumed, they will act only as a light laxative and their most important nutrients will not be exploited: lignans, mucilages, vitamin E, magnesium, proteins, and healthy fats.

Ground Flax Seeds

Ground flax seeds provide 20% protein, 40% fat, and 26% fiber. When the seed is crushed, a small amount of fiber is lost. However, ground flax seeds are highly digestible, especially when immersed in water (germination). They allow you to take advantage of all the nutrients present in the seed.

Flax Seed Flour

Once the seeds are squeezed to extract the oil, a dry mass is obtained which, after grinding, will give rise to the flaxseed flour. Therefore, flour is more concentrated in proteins (38%) and fibers (35%) than seeds and less in fats (23%). We recommend using this flour mixed with others.

Linseed Oil

Flaxseed oil consists practically of pure omega 3, 6, and 9. To maintain the excellent quality of the seeds’ fats, it is important that the oil is obtained by cold pressing. High temperatures alter the quality of the oil’s fatty acids and lose their properties.

Linseed Oil Capsules

Flaxseed capsules are composed of oil enclosed with a plant component called hydroxypropyl methylcellulose, which is suitable for vegans. Like linseed oil, they do not supply fiber or protein, only omega 3, 6 and 9 fats, and vitamin E.