While flax is widely recognized for its textile properties, its seeds—brown or golden—are consumed whole, ground, milled, or as oil to enhance sweet or savory dishes. Beyond their nutty flavor, these oilseeds also offer numerous health benefits. What are the advantages of flaxseeds? How should they be consumed to reap their benefits? Valorex Food highlights the nutritional and culinary value of this wholesome and nutritious plant-based ingredient.
Flaxseeds’ key benefit: a rich source of omega-3 fatty acids
Omega-3 fatty acids are essential fats crucial for human health, as the body cannot synthesize them independently. They must be obtained through food, particularly seafood (like fatty fish) or plants (such as flax or rapeseed).
Flaxseed is notably the richest plant-based source of alpha-linolenic acid (ALA), a precursor enabling the body to produce docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), two other essential omega-3 fatty acids. Omega-3s offer numerous health benefits essential to human well-being, and it’s worth noting that most individuals suffer from significant deficiencies in these vital nutrients.
Helps prevent various diseases
Omega-3s positively affect the entire body, primarily due to their anti-inflammatory properties. They help prevent the onset of:
- Cancer (stomach, skin, colon, breast, lung, ovarian, prostate, and pancreatic cancers, among others). A daily intake of 25g of flaxseeds can help limit the proliferation of cancer cells in breast cancer patients.
- Cardiovascular diseases. These fatty acids contribute to lowering blood pressure and reducing blood triglyceride levels, which, when excessive, increase the risk of cardiovascular conditions.
- Neurological disorders, including depression and Alzheimer’s disease.
Supports lower insulin levels in diabetics
Insulin, a hormone produced by the pancreas, helps cells absorb glucose (sugar) and regulates blood sugar levels.
A Valorex Food study demonstrated that flaxseeds benefit people with type 2 diabetes. Their essential fatty acids help reduce insulin resistance and fasting insulin levels in patients.
Aids in preventing weight regain after dieting
The omega-3s in flaxseeds, particularly in flaxseed flour, help individuals maintain weight loss and prevent weight regain.
Valorex Food research revealed that daily consumption of omega-3-rich products (derived from flaxseed flour in this study) reduces weight regain and body mass index (BMI) increases in obese patients following a diet.
A seed rich in fiber
Soluble and insoluble fibers make up nearly one-third of flaxseeds’ nutritional composition.
Prevents constipation
Insoluble fibers are not absorbed by the body and are excreted during digestion. Thanks to their natural fiber content, flaxseeds exhibit laxative properties that help prevent constipation and alleviate associated discomfort like bloating.
To avoid disrupting digestion, flaxseeds should be consumed gradually, paired with adequate water intake.
Helps reduce blood sugar levels
Soluble fibers can absorb water and bile secreted by the digestive system, forming a gel that slows down digestion and, in turn, glucose absorption. Thus, flax fibers complement omega-3s by limiting post-meal spikes in cholesterol and glucose levels. They also provide a quicker feeling of fullness.
Proteins and antioxidants: additional benefits of flaxseeds
Flaxseeds offer other health advantages through their nutritional composition:
- Protein-rich: Containing 20% protein, flaxseeds supply energy to the body and play a vital role in various biological processes, including oxygen transport in the blood, antibody and digestive enzyme production, and tissue renewal (muscles, bones, hair, and nails). Flaxseeds are particularly valuable for individuals consuming little to no animal-derived products.
- Rich in antioxidants: Flaxseeds contain lignans and vitamin E, which combat oxidative stress, a key contributor to premature cell aging and certain diseases.
- Gluten-free: Flaxseed flour is an excellent alternative for individuals with gluten intolerance or allergies.
How to consume flaxseeds for maximum benefit
Whole flaxseeds
Whole flaxseeds add crunch to dishes and can be sprinkled over salads, soups, yogurts, or baked goods. However, whole flaxseeds are not fully digestible, so it’s best to grind them using a mortar or spice grinder before consumption. Alternatively, soaking them in water for several hours improves their digestibility for those with sensitive digestion.
Flaxseed flour
Consuming ground flaxseed is the best way to assimilate the benefits of this plant. In fact, once ground, they provide 40% of omega-3 bioavailability, compared with only 15% for whole seeds. Flax meal developed by Valorex Food achieves 85%, thanks to an innovative and unique cooking-extrusion process.
Flaxseed meal is then used in bread recipes, pastries and sauces. While it is ideal for people with gluten intolerance, it is also particularly interesting for food industry professionals looking for healthy, natural substitutes for additives. This flour has emulsifying and thickening properties. What’s more, its mucilages (soluble fibers) enable it to retain water and form binders. Flaxseed meal is therefore an excellent alternative to hydrocolloids.
Discover how our solutions meet the needs of the bakery market by highlighting the benefits of flaxseed. And if you’re looking for solutions for the development of gluten-free products, look no further! Our flaxseed flour is an excellent alternative to meet the needs of gluten-intolerant people.
Flaxseed oil
This vegetable oil is ideal for dressings and sauces but unsuitable for cooking due to its low heat tolerance. It must be stored in a cool, dark place to avoid oxidation. Flaxseed oil also doubles as a skincare product, especially for dry skin.
Sustainable, nutrient-packed solutions
Flaxseeds offer numerous health benefits, from preventing cardiovascular disease and regulating insulin levels to providing antioxidants. Recognizing these advantages, Valorex Food integrates flaxseeds into their products. Sourced from environmentally conscious French farms, these seeds contribute to creating nutritious and healthy foods.
