Flax Seeds
Overview
Flax seeds provide ALA (plant omega-3), soluble fiber, and lignans, supporting gut health and providing plant-based omega-3. Soluble fibre (from apples, oats, flaxseeds) supports gut health and SCFA production. ALA is an essential omega-3 fatty acid with limited conversion to DHA/EPA in adults; food sources include flax, chia, and walnuts. Conversion from ALA is less than 5% in most adults; direct DHA/EPA strongly recommended for optimal brain health.
Recipes
2 recipes containing this food
Chocolate Quinoa Crisp Clusters
A delicious cereal-to-snack hybrid with satisfying crunch, steady energy, and a low glycemic profile. Perfect for breakfast or anytime snacking.
Ginger Yogurt and Blueberries
An Anti-inflammatory polyphenol-rich breakfast bowl with high fibre. Start the day with anti-inflammatory gingerols and omega 3 nuts, blueberry polyphenols, a fibre from steel rolled oats. Great to set up dopamine for focus and attention.
Substances
13 substances in this food
ALA (Alpha-Linolenic Acid)
Essential omega-3 precursor; limited conversion to DHA/EPA
Histidine
Essential AA; precursor to histamine; roles in enzyme active sites
Isoleucine
Essential BCAA; energy metabolism; complements leucine/valine
Leucine
Essential BCAA; mTOR signaling; protein synthesis; cognitive load support
Linoleic Acid (LA, n-6)
Essential omega-6; precursor to arachidonic acid and eicosanoids
Lysine
Essential AA; limiting in many cereals; complements legumes
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Manganese
Cofactor for MnSOD (SOD2); mitochondrial antioxidant defense
Methionine
Essential AA; precursor to SAMe via methylation cycle
Phenylalanine
Essential AA; precursor to tyrosine → catecholamines
Threonine
Essential AA; structural proteins; mucin production
Tryptophan
Serotonin/melatonin precursor; NAD+ pathway substrate; LAT1 transport dynamics
Valine
Essential BCAA; supports protein balance and neurotransmitter transport competition
Preparation Notes
- Grind for better ALA absorption (whole seeds may pass through undigested)
- Store ground seeds in refrigerator to prevent oxidation of omega-3s
- Part of diverse seed intake; dietary diversity (≥30 plant foods per week) supports microbial richness and resilience
- Limited ALA-to-DHA conversion; consider algal DHA for direct omega-3 support; conversion from ALA is less than 5% in most adults
Biological Target Matrix
| Biological Target | Substance | Therapeutic Areas | Mechanism of Action |
|---|---|---|---|
| Hormonal Response | Magnesium | Supports calcium modulation along with vitamin D, taurine, phospholipids, and flavonoids; supports insulin sensitivity, sympathetic arousal, and mitochondrial excitability | |
| Inflammation | Linoleic Acid (LA, n-6) | Essential omega-6 fatty acid; precursor to arachidonic acid and eicosanoids; excessive n-6:n-3 ratios may skew toward pro-inflammatory eicosanoids | |
| Insulin Response | Magnesium | Supports insulin sensitivity and glucose metabolism; magnesium deficiency is associated with insulin resistance; supports enzymes involved in glucose metabolism | |
| Methylation | Methionine | Essential amino acid that forms S-adenosylmethionine (SAMe), the universal methyl donor for neurotransmitter synthesis and membrane phospholipid methylation | |
| Mitochondrial Support | Magnesium | Supports enzymes involved in glycolysis and the Krebs cycle (processes that generate ATP from glucose); binds to ATP and all triphosphates in cells to activate them | |
| Mitochondrial Support | Manganese | Supports mitochondrial antioxidant defense through MnSOD activity | |
| Neurochemical Balance | Magnesium | Broad cofactor for neurotransmitter synthesis and receptor modulation (e.g., NMDA, GABA); functions as an NMDA receptor antagonist and GABA receptor modulator; assists enzymes involved in synthesis of dopamine and serotonin | |
| Neurochemical Balance | Phenylalanine | Essential amino acid that converts to tyrosine and supports catecholamine synthesis (dopamine, norepinephrine); participates in LAT1 competition at the blood-brain barrier | |
| Neurochemical Balance | Tryptophan | Precursor for serotonin and melatonin; brain entry competes at LAT1 with other large neutral amino acids (LNAAs); carbohydrate-rich, low-protein meals raise the plasma tryptophan:LNAA ratio because insulin pushes competing LNAAs out to muscles; can feed NAD+ synthesis via the kynurenine pathway | |
| Oxidative Stress | Linoleic Acid (LA, n-6) | Essential fatty acid; balance with omega-3s is emphasized for optimal inflammatory tone | |
| Oxidative Stress | Manganese | Essential cofactor for MnSOD (SOD2), supporting detoxification of superoxide within the mitochondrial matrix | |
| Stress Response | Magnesium | Helps manage stress responses; combined with vitamin D reduced behavioral problems; synergy with zinc and omega-3s reported |
References
- Soluble fibre (from apples, oats, flaxseeds) supports gut health and SCFA production; prebiotic fibres support Bifidobacterium, Akkermansia; ↑ butyrate production; improved gut barrier
- ALA is an essential omega-3 fatty acid with limited conversion to DHA/EPA in adults; food sources include flax, chia, and walnuts
- Conversion from ALA is less than 5% in most adults; direct DHA/EPA strongly recommended for optimal brain health
- Part of plant-based omega-3 strategy; regular consumption of oily fish or algal oil to meet baseline omega-3 requirements (~250–500 mg/day EPA+DHA) is recommended