WHY FLAX SEEDS

  • Essential Fatty Acids

    Contains omega-3 alpha-linolenic acid (ALA), supporting general nutrition

  • Fiber Rich

    Rich in natural dietary fibre, which supports digestive well-being

  • Cooling

    Naturally used in traditional recipes for a refreshing, cooling effect

Unlocking the Strength of Flax Seeds: Your Health Guide

per 100 g of Flax

  • Energy: 534 kcal
  • Protein: 18.3 g
  • Total Carbohydrates: 28.9 g
  • Dietary Fibre: 27.3 g
  • Sugars: ~1.6 g
  • Total Fat: 42.2 g
  • Saturated fat: ~3.7 g
  • Monounsaturated: ~7.5 g
  • Polyunsaturated: ~28.7 g
  • Alpha-linolenic acid (ALA, plant omega-3): ~22.8 g
  • Linoleic acid (omega-6): ~6.0 g
  • Vitamins & B-complex (selected):
  • Thiamine (B1): ~1.64 mg
  • Niacin (B3): ~3.08 mg
  • Vitamin B6: ~0.47 mg
  • Folate: ~87 µg
  • Vitamin E (tocopherols): ~0.3 mg
  • Minerals (selected):
  • Calcium: ~255 mg
  • Iron: ~5.7 mg
  • Magnesium: ~392 mg
  • Phosphorus: ~642 mg
  • Potassium: ~813 m
  • Zinc: ~4.3 mg

Key bioactives & what they do

  • Alpha-linolenic acid (ALA): plant omega-3 that supports cardiovascular and inflammatory balance when included as part of a healthy diet.
  • Dietary fibre (soluble + insoluble): promotes gut regularity, satiety and healthy blood-glucose response.
  • Lignans (notably SDG): phytoactive compounds with antioxidant and hormone-modulating potential; flax is among the richest food sources.
  • Micronutrients (Mg, P, Ca, Fe): contribute to metabolic, bone and cellular health.

Evidence-based benefits (short rationales)

  1. Heart health: High ALA and soluble fibre support healthy lipid metabolism and cardiovascular function as part of a balanced diet.
  2. Digestive health & satiety: Very high fibre content aids bowel regularity and increases fullness, helpful for weight management.
  3. Metabolic / blood-sugar support: Fibre slows carbohydrate absorption; regular inclusion can help glycaemic control when paired with an overall healthy diet.
  4. Hormonal balance & antioxidant support: Lignans offer antioxidant activity and may modulate estrogen signalling; useful as a supportive food (not a treatment).
  5. Skin & hair: Essential fatty acids and micronutrients support skin barrier and hair health.
  6. Anti-inflammatory potential: ALA and polyphenols can contribute to lower systemic inflammatory tone in dietary patterns rich in plant oils.

How to use (consumer guidance)

  • Recommended serving: 1–2 tablespoons (≈10–20 g) daily as part of meals.
  • Best form: Grind just before use (mortar, spice grinder, or blender) — whole seeds can pass through digestion intact, reducing nutrient absorption.
  • In foods: Add to smoothies, oatmeal, yoghurt, porridge, chapatis, breads, muffins, salads or sprinkle on cooked bowls. Can be mixed into batter; avoid very long, high-heat frying to preserve ALA.

Storage & shelf life

  • Whole seeds: store in a cool, dry place away from sunlight; shelf life typically 6–12 months.
  • Ground seeds: keep refrigerated and use within 1–2 months for best flavour and to avoid oil rancidity.
  • Packaging recommendation: opaque, airtight pouches or glass jars with oxygen barrier; consider nitrogen flushing for extended shelf stability.

Safety & precautions

  • Allergies: uncommon but possible — label clearly.
  • Blood thinning / medication: if a customer is taking anticoagulants (e.g., warfarin) or on prescription medications, advise consulting a healthcare provider before large supplemental intakes.
  • Pregnancy / nursing: flax is safe in typical food amounts; high-dose supplements or concentrated extracts should be discussed with a clinician because of phytoestrogen content.
  • Cyanogenic glycosides: flax contains small amounts; normal culinary use is safe. Avoid extremely large raw quantities.
  • Children: for infants under 1 year, consult a paediatrician before regular inclusion.
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Optimal Flax Consumption

Daily Serving Recommendations

Recommended daily servings:

Children (4–8 years): ½–1 teaspoon ground ≈ 1.5–3 g (add to porridge, smoothies, or roti dough; always use ground form for better absorption).

Teens (9–18 years): 1–2 teaspoons ground ≈ 3–6 g daily (mix into cereals, yoghurt, or milkshakes).

Adults: 1–2 tablespoons ground ≈ 10–20 g daily (can be sprinkled over salads, oatmeal, or mixed into batters; best consumed with water or other fluids).

Athletes / High-energy needs: Up to 2 tablespoons ground daily (≈ 20 g) — occasionally up to 3 tablespoons (≈ 30 g) during high physical activity or training cycles for added omega-3 and fibre support.

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How to Use Flax Seeds

Versatile Preparation Methods:

  1. Basic Use: Lightly roast or grind 1 tbsp flax seeds before adding to meals for better nutrient absorption.
  2. Drinks: Blend 1 tbsp ground flax seeds into smoothies, shakes, or warm water for a fibre and omega-3 boost.
  3. Breakfast: Sprinkle over oats, cereals, yogurt, or fruit bowls for added crunch and nutrition.
  4. Baking: Mix into roti dough, pancakes, muffins, or bread batter for extra fibre and healthy fats.
  5. Satiety Boost: Take 1 tbsp ground flax seeds with water or add to meals to help you feel full longer.

Disclaimer

The information shared is for educational and awareness purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making health decisions or taking any medication. While we aim for accuracy, Ò MORSEL GOÛTER does not guarantee the completeness or reliability of this information and is not liable for any outcomes arising from its use.