Flax seed: what it is for and how to use

The benefits of flaxseed include defending the body and delaying cell aging, protecting the skin and preventing diseases such as cancer and heart problems.

Flaxseed is the richest vegetable source of omega 3 and its benefits can be obtained in both golden and brown flaxseed, it is important to crush the seeds before consumption, as the entire flaxseed is not digested by the intestine.

Thus, regular consumption of this seed brings benefits such as:

  1. Improve constipation, because it is rich in fiber that facilitates intestinal transit;
  2. Help to control blood sugar, as its fiber content prevents sugar from being absorbed too quickly;
  3. Lower cholesterol because it is rich in fiber and omega 3 which lower bad cholesterol;
  4. Help to lose weight, as the fibers increase the feeling of satiety, decreasing the exaggerated appetite. See how to do the flaxseed diet;
  5. Reduce the risk of cardiovascular disease, because it controls cholesterol and decreases the absorption of fat in the intestine;
  6. Reduce inflammation in the body, as it is very rich in omega 3;
  7. Reduce the symptoms of PMS and Menopause, as it has good amounts of isoflavone, phytosteroid and lignan, which control female hormones.

To obtain a better result from all these benefits, it is recommended to prefer golden flax seeds, as they are richer in nutrients, especially in omega 3, than brown flax seeds. See 10 other foods that help you lose weight.

Nutritional information and how to use

The table below shows the nutritional composition in 100 g of flaxseed.

Quantity per 100 g
Energy: 495 kcal
Protein14.1 gCalcium211 mg
Carbohydrate43.3 gMagnesium347 mg


32.3 gIron4.7 mg
Fiber33.5 gZinc4.4 mg
Omega 319.81 gOmega-65.42 g

Flaxseed does not change the taste of food and can be consumed together with cereals, salads, juices, vitamins, yogurts and breads, cakes and flour.

However, before being consumed, this seed must be crushed in a blender or purchased in the form of flour, as the intestine cannot digest the whole grain of the flaxseed. In addition, it must be kept indoors, protected from light, so that its nutrients are maintained.

Flaxseed recipe


  • 2 ½ cups of whole wheat flour
  • 2 ½ cups of common wheat flour
  • 2 cups of rye
  • 1 cup of flax seed tea
  • 1 tablespoon of instant biological yeast
  • 1 teaspoon of honey
  • 2 teaspoons of margarine
  • 2 ½ cups of warm water
  • 2 teaspoons salt
  • Brushing egg

Preparation mode

Mix all the ingredients and knead them until the dough is smooth. Let the dough rest and rise for 30 minutes. Shape the loaves and place them in a greased pan, baking in a preheated oven for 40 minutes.

It is important to remember that flaxseed oil is contraindicated in pregnancy because it can cause premature birth. See how to consume flaxseed during pregnancy.