Health Benefits of Flax Seeds

Health Benefits of Flax Seeds

Image by PeziBear on Pixabay

Healthy Food - Health Benefits of Flax Seeds

Flax Seeds are considered in category of "super food” now a days. Scientific research also points to their health benefits. Scientific name for Flax Seeds is Linum Usitatissium which means most useful. Flax seeds are one of oldest crops. There are two types brown and golden. Both are equally nutritious. Below are Health Benefits of Flax Seeds.

Flax Seeds are Packed with Nutrients

Flax seeds are good source of many nutrients. Their health benefits are due to content of omega-3 fats, lignans and fiber in them. One tablespoon of ground flax seeds provides good amount of protein, fiber and omega-3 fatty acids. They are rich source of some vitamins and minerals.

Flax Seeds for Heart

Flax seeds are rich source of omega-3 fatty acid ALA (alpha-linolenic acid)  which is plant based. ALA fatty acids are beneficial for heart and lower risk of stroke.

Flax Seeds for Cancer

Flax seeds contain lignans nutrients which have powerful antioxidant and estrogen properties. They may aid in preventing breast cancer, prostate cancer as well as other types of cancer.

Flax Seeds for Digestive Health

3 grams of fiber are present in One tablespoon of flax seeds. It is equal to 8-12% of daily recommended intake for men and women. It contains two types of dietary fibre solube 20-40% and insoluble 60-80%. Flax seeds are fiber packed. Adding flax seeds to our diet promotes regular bowel movements and improve our digestive health.

Flax Seeds for Cholesterol

Flax seeds contain high fiber content which can help lower cholesterol. It may play an important role in improving heart health.

Flax Seeds for Blood Pressure

Flax seeds have been proven to lower blood pressure and are helpful especially for those with high blood pressure.

Flax Seeds for Veggies

Flax seeds can be an alternative protein source for people who do not eat meat as they are good source of plant-based protein.

Flax Seeds for Diabetes

Flax seeds contain insoluble fiber content which may lower blood sugar. Adding flax seeds to diet of people with diabetes can be beneficial to them.

Flax Seeds for Weight Management

Flax seeds can keep us full for longer time and help us manage weight by controlling appetite. Soluble fiber content of flax seeds gives a feeling of reduced hunger. It slows down digestion in stomach which activates a host of hormones that control appetite and provide a feeling of fullness.

Nutrition in Flax Seeds

One tablespoon of ground flax seeds contains:

Calorie : 37

Protein : 1.3 grams

Carbs : 2 grams

Fiber : 1.9 grams

Total Fat : 3 grams

Saturated Fat : 0.3 grams

Monounsaturated Fat : 0.5 grams

Polyunsaturated Fat : 2.0 grams

Omega-3 fatty acids : 1597 mg

Vitamin B1 : 8% of RDI

Vitamin B6 : 2% of RDI

Folate : 2% of RDI

Calcium : 2% of RDI

Iron : 2% of RDI

Magnesium : 7% of RDI

Phosphorus : 4% of RDI

Potassium : 2% of RDI

How to add Flax Seeds to Diet

Flax seeds can be added to daily diet easily. Flax seeds or flaxseed oil can be added to common foods like:

·         Add them to water and drink it as a part of daily fluid intake

·         Sprinkle flax seed oil as a dressing on salad

·         Sprinkle ground flax seeds over hot or cold breakfast cereal

·         Mix them into yogurt

·         Add them into cookie, muffin, bread or other batters or dough

·         Mix them into smoothies to thicken up

How to Consume Flax Seeds

Ground flax seeds are easier to digest than whole ones. Intestines cannot break down tough outer shell of seeds.

Buy whole flax seeds, grind them and store them in an airtight container.

Flaxseed Oil

Flaxseed oil is sensitive to heat and light. It is best to keep it in dark glass bottles. Store it in a dark, cool place like a kitchen cabinet. It is extracted by cold pressing process.

Flaxseed oil is not suitable for high temperature cooking as some of its nutrients are heat sensitive. Some studies show that light stir- frying using flaxseed oil up to 350°F/177°C did not cause any reduction in quality of oil.

Flax seeds oil contains more ALA than flax seeds. One tablespoon of ground flax seeds contains 1.6 grams ALA while one tablespoon of flaxseed oil contains 7 grams.

Flax seeds contain other beneficial nutrients such as fiber which are not available in flaxseed oil.

To fully obtain health benefits of flax seeds, ground flax seeds are better choice.

Daily Consumption of Flax Seeds

It is recommended to keep serving sizes of  flax seeds to less than 5 tablespoons (50grams)  per day.

Studies have noted health benefits with just 1 tablespoon (10grams) of ground flax seeds per day.

Tiny Flax seeds are rich in omega-3 fatty acid ALA, lignans and fiber, all of which have many potential health benefits. They can improve digestive health, lower blood pressure and bad cholesterol, reduce risk of cancer and may benefit people with diabetes.

Flax seeds or flaxseed oil are versatile food ingredient and easy to add to diet.

Let us add flax seeds to our diet and see the benefits.

Also Read: Nature Cure - Daily Menu for Health