Nutrition data: not yet cross-checked against USDA, EFSA, NIH ODS, WHO, PubMed, or Harvard Nutrition Source. Treat this section as background reading.
Serving guidance: not yet cross-checked against USDA, EFSA, NIH ODS, WHO, PubMed, or Harvard Nutrition Source. Treat this section as background reading.
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Nuts & Seeds
Linseed
Linseed, commonly known as flaxseed, is widely consumed for its rich concentration of plant-based omega-3 fatty acids (alpha-linolenic acid) and dietary fiber (NIH ODS, Harvard Nutrition Source). Incorporating ground linseed into everyday foods like oatmeal, smoothies, or yogurt is an easy way to boost nutrient density, supporting cardiovascular function and digestive regularity as part of a balanced diet (EFSA, Harvard Nutrition Source).
Supports
Supports heart health and healthy cholesterol levelsPromotes digestive health and bowel regularityHelps maintain stable blood sugar levels
Calories
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kcal / 100g
Protein
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per 100g
Fat
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per 100g
VeganVegetarianGluten-free
Recommended intake
How much Linseed — and how often
Practical guidance grounded in general dietary advice (EFSA / WHO / NHS) — not personal medical advice.
Who benefits most
Who Linseed is especially good for
When to be careful
Be careful with Linseed if…
Balanced advice — real cautions, not scaremongering.
Why it's healthy
Why eat Linseed?
How it works in the body
The mechanisms behind Linseed
Not just what's inside — what each nutrient actually does once you eat it.
Body systems
How Linseed maps to body functions
Health benefit
Supports heart health and healthy cholesterol levels
Linseeds (flaxseeds) are a rich source of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that contributes to maintaining normal blood cholesterol levels (EFSA, USDA). This essential fat, alongside soluble dietary fiber, supports cardiovascular health by helping to regulate blood lipid levels as part of a varied diet (NIH ODS, Harvard Nutrition Source).
Health benefit
Promotes digestive health and bowel regularity
Linseeds are exceptionally rich in dietary fiber, providing both soluble and insoluble types that support overall gastrointestinal health (USDA). Insoluble fiber adds bulk to stool, while soluble fiber forms a gel-like substance that aids smooth digestive movement, helping to maintain regular bowel function as part of a balanced diet (EFSA, Harvard Nutrition Source).
Health benefit
Helps maintain stable blood sugar levels
The soluble fiber and mucilage found in linseeds slow down digestion and the absorption of glucose in the bloodstream (NIH ODS). This gradual release helps temper post-meal blood sugar spikes and supports long-term glycemic management when included as part of a varied, nutrient-dense diet (PubMed, Harvard Nutrition Source).
Nutrition breakdown
What's actually in a serving
Percentages show how much of an adult's daily need one serving covers. Adjust the amount to match your plate.
Choose a serving
g
Typical serving: 100 g ≈ 100 g
Bars compare each nutrient to a general adult daily reference value (EFSA / NIH). Individual needs vary.
Per 100 g serving
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Show raw per-100 g values
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Works well with
Best pairings & ingredient synergies
Combinations where the whole is nutritionally greater than the sum of its parts.
On the plate
Recipes featuring Linseed
More recipes featuring Linseed are coming soon.
Did you know?
Small facts that change how you look at it
AI-assisted educational summary. Cross-check with the sources below for clinical decisions.
Preparation & storage
Getting the most out of it
Grind whole linseed in a spice or coffee grinder before consumption, as ground seeds are more easily digested and their nutrients better absorbed (Harvard Nutrition Source).
Combine 1 tablespoon of ground linseed with 3 tablespoons of water and let it sit for 5 to 10 minutes to form a viscous gel, commonly used as an egg substitute in baking.
Stir ground linseed into warm porridge, oatmeal, or breakfast cereal just before eating.
Blend 1 to 2 tablespoons of ground linseed into fruit or vegetable smoothies to increase dietary fibre intake.
Sprinkle whole or ground linseed over yogurt, cottage cheese, or green salads for a light, nutty texture.
Things to consider
Context matters
Flaxseed (linseed) contains high amounts of soluble fiber and mucilage, which can slow gastrointestinal transit and potentially reduce or delay the absorption of oral medications if consumed at the same time (NIH ODS).
Consuming flaxseeds without adequate fluid intake can cause gastrointestinal discomfort or intestinal blockage, as its high fiber content absorbs water rapidly in the digestive tract (Harvard Nutrition Source).
Also explore
Scientific references
Where this comes from
Sources · Linseed
Inside Food only draws on these six sources — USDA for nutrient composition, EFSA, NIH ODS, WHO and PubMed for scientific evidence, and the Harvard T.H. Chan Nutrition Source for practical synthesis. Anything on this page not confirmed in one of them is marked with a red Unverifiedbadge.
This platform provides general nutrition information and is not a substitute for medical advice, diagnosis, or treatment. Nutritional needs vary between individuals.
