Heart & Circulation
Linseed
Another name for flaxseed, a rich plant source of omega-3 ALA and lignans, compounds studied for hormonal balance.
Heart Health
Gut Health
Hormone Balance
Serving
1 tbsp ground (10g)
Calories Per Serving
53
Key nutrients
Omega-3 ALA, lignans, fiber
Nutrient density
65
Why it’s worth eating
Linseed, also known as flaxseed, is rich in omega-3 fatty acids, fiber, and lignans. It supports cardiovascular and digestive health. Add ground linseed to porridge, cereal, or baking.
What you may notice
Digestive regularity
Cycle or hormone-related comfort
Markers worth tracking
Lipid panel
Hormone panel (as advised by a doctor)
How to eat it
Grind whole linseed before eating, whole seeds often pass through digestion intact, so most of the nutrients go unused.
Pairs well with
Yogurt or smoothies, an easy daily vehicle
Vitamin C foods, supports conversion of ALA into more active omega-3 forms
Storage
Refrigerate ground linseed in an airtight container, once ground, the fats oxidize quickly.
The numbers, per 1 tbsp ground (10g)
0%
Vitamin K
0%
Vitamin A
0%
Vitamin C
2%
Calcium
3%
Iron
9%
Magnesium
2%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
2.7g
Seeds, flaxseed (FDC 169414)
Evidence
A
Same species and evidence base as flaxseed (Linum usitatissimum); listed separately in the source data. See flaxseeds row.
Study dose vs. serving
30 g/day milled for over 12 weeks. Realistic serving.
Ursoniu S, et al. Clin Nutr. 2016. PMID 26071633.
Use caution if
You take blood thinners, high omega-3/lignan intake can mildly affect clotting
You're pregnant, large amounts are generally advised against; discuss with a doctor
Details
Type
Season
Pantry, year-round
Forms
Whole seed, ground, oil
Price
Budget
Bioactive
ALA omega-3 plus lignans
Heat stable
Partial - must be ground
Watch
Cyanogenic glycosides present but below harmful levels at dietary intakes.
Reliability
4 / 5
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