Raw Flax Seeds

These are brown flax seeds (also called alsi in Hindi) - the more common variety grown in India, Canada and China. Brown and golden flax are nutritionally nearly identical - both have the same omega-3, fibre and lignan content. Brown flax has a slightly earthier flavour; golden is milder.

Yes - whole flax seeds pass through the digestive system largely undigested, so you miss most of the nutrition. Grind 1-2 tablespoons fresh in a coffee grinder or small mixer just before use, and store any leftover ground flax in the refrigerator (it oxidises quickly). Ground flax is the only way to absorb the omega-3.

1-2 tablespoons (10-20g) of ground flax per day is the recommended amount. This provides 2.2-4.4g of omega-3 ALA (plant-based), 2.8-5.5g fibre, and a full dose of lignans. Start with 1 tablespoon and increase gradually - flax is very high in fibre and can cause bloating if introduced too quickly.

Yes - multiple clinical studies show that 30g of ground flax per day can lower LDL (bad) cholesterol by 10-15% within 4-12 weeks. The soluble fibre binds to cholesterol in the gut, and the omega-3 and lignans reduce inflammation. It is one of the best natural foods for cardiovascular health.

Yes - flax seeds are the richest plant source of lignans (up to 800 times more than other foods). Lignans are phytoestrogens that help modulate oestrogen activity, which may reduce PMS, menopause symptoms, and hot flashes. Many gynaecologists recommend 1 tablespoon of ground flax daily for women 35+.