Linseed comes from the linum usitatissimum plant and is also known as flaxseed. Both the seeds and the oil from linseed are used for dietary and medicinal purposes. Linseed boasts a strong nutritional profile and offers several health benefits with regular use.
Nutrition
Linseed has about double the omega-3 content of fish oil, says the Natural Therapy Pages website. Consuming the seeds is also a rich source of fiber. Linseed also has a high protein content and is a good source of calcium, iron, B vitamins, phosphorus, zinc, potassium, magnesium and copper.
Weight Loss Benefits
Linseeds and linseed oil can have a slimming effect on your body, as foods higher in essential fatty acids can increase your metabolic rate, says the Ask Dr. Sears website. Increasing your metabolism will help your body burn calories at a higher rate, speeding up weight loss. Adding linseed to your food in its whole form will provide a good amount of fiber, which will add bulk to your diet and may fill you up longer, reducing overall caloric intake.
Omega-3 Benefits
The omega-3 content of linseed will improve the health of your nails, skin and hair. Omega-3 fatty acids such as those found in linseed have also been shown to decrease inflammation in the body, says the Natural Therapy Pages website. Lowering inflammation will help ease conditions such as arthritis and asthma. Including linseed or linseed oil is a good way for vegetarians to get omega-3s and many other nutrients they need.
Uses
You can fit linseed into your diet in a variety of different ways. You can add linseed oil to salad dressings and smoothies. As seeds or in ground form, you can add it to yogurt, salads, soups or cereal. You can also take linseed in supplement form as capsules. Linseed oil in supplements can turn rancid if not refrigerated. The University of Maryland Medical Center suggests taking 1 to 2 linseed capsules or 1 to 2 tbsp. of oil daily for general health.
Considerations
Taking linseed regularly can prevent a deficiency in omega-3s, which can cause dry skin, hair and soft or brittle fingernails. If you take linseed in large amounts without any water, you could create a bowel obstruction, says MayoClinic.com. Bowel movements may increase in frequency by taking linseed regularly. Linseed oil can slow the rate that your body can absorb oral medications if taken at the same time, says the University of Maryland Medical Center. Ask your physician about any interactions with medications.
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