How to get the most healthy stuff from flaxseed
The relative bioavailability of enterolignans in humans is enhanced by milling and crushing of flaxseed.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Whole flaxseed provides less than a third of the bioavailable enterolignans compared to ground flaxseed.
Many assume that chewing well or eating whole seeds preserves more nutrients, but here, minimal processing leads to dramatically lower absorption — the opposite of what some 'whole food' advocates might expect.
Practical Takeaways
Always grind flaxseed before eating to maximize absorption of beneficial lignans.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Whole flaxseed provides less than a third of the bioavailable enterolignans compared to ground flaxseed.
Many assume that chewing well or eating whole seeds preserves more nutrients, but here, minimal processing leads to dramatically lower absorption — the opposite of what some 'whole food' advocates might expect.
Practical Takeaways
Always grind flaxseed before eating to maximize absorption of beneficial lignans.
Publication
Journal
The Journal of nutrition
Year
2005
Authors
A. Kuijsten, I. Arts, P. van’t Veer, P. Hollman
Related Content
Claims (4)
If you eat whole flaxseeds instead of ground ones, your body gets way less of the healthy compounds they contain—only about 28% as much.
Crushing flaxseed doesn't release as many healthy compounds as grinding it completely — it only gives about 43% of the benefits you'd get from fully ground flaxseed.
Turning sesame seeds into tahini paste helps your body absorb more of the healthy lignans because it breaks open the tough outer shell—something chewing alone might not do well enough.
If you eat ground flaxseed instead of whole seeds, your body absorbs way more of the healthy compounds that your gut bacteria turn into beneficial substances—crushing or grinding helps your body get more out of them.