Flax Seeds
(Botanical Name: Linum usitatissimum)
Introduction
Flaxseed is one of the world’s oldest crops. There are two types, brown and golden, both of which are equally nutritious. Just one serving provides a good amount of protein, fiber, and omega-3 fatty acids, along with several important vitamins and minerals.
Nutritional Content:
One tablespoon (7 grams) of ground flaxseed contains:
- Calories: 37
- Carbs: 2 grams
- Fat: 3 grams
- Fiber: 2 grams
- Protein: 1.3 grams
- Thiamine: 10% of the Daily Value (DV)
- Copper: 9% of the DV
- Manganese: 8% of the DV
- Magnesium: 7% of the DV
- Phosphorus: 4% of the DV
- Selenium: 3% of the DV
- Zinc: 3% of the DV
- Vitamin B6: 2% of the DV
- Iron: 2% of the DV
- Folic Acid: 2% of the DV
Benefits:
- Anti-inflammatory due to its Omega content
- Helpful in Cancer particularly Breast cancer, Prostate Cancer, Ovarian Cancer
- Lower Cholesterol
- Aid in Weight Loss (by providing feeling of fullness/satiety)
- Regulates Blood Sugar levels
- Increases Insulin Senstvity
- Aid in digestion and treat constipation
- Reduce Blood Pressure
- Ease in arthritis symptoms
Risks:
The nutrients in flaxseed may not benefit everyone. People should avoid flaxseed products or speak to nutritionist first if they:
- are using blood thinners, such as warfarin (Coumadin) or aspirin
- are using non-steroidal anti-inflammatory drugs
- are using cholesterol-lowering drugs
- have hormone-sensitive breast or uterine cancer
- are pregnant or breastfeeding
- have an allergy to flaxseed
How to Eat?
- Take 1 table spoon of ground flax seeds daily empty stomach
You can add ground flaxseed to pancake or waffle batter or to any number of baked goods, such as muffins and cakes. Some people like to sprinkle 1 table spoon of ground or toasted flaxseed into yogurt or oatmeal. Flaxseed oil can also be used in salad dressing or as a drizzle on top of roasted vegetables.
Precautions:
People who eat flaxseed should:
- Avoid raw and unripe flaxseeds, as they may contain toxic compounds.
- Consume flaxseed ground and with plenty of fluid, to prevent digestive problems.
- Buy only small bottles of flaxseed oil in dark bottles and store them in the refrigerator, as the oil can spoil quickly.
- Avoid heating flaxseed oil in cooking. Add the oil to already prepared dishes and avoid microwaving to reheat.
Frequently Asked Questions!
Q1: What does flaxseed do to your body?
Ans. Flaxseed is a great source of fiber and healthy omega-3 fatty acids. It’s best known for aiding digestion, but it also has the potential to lower cholesterol, improve insulin sensitivity, and protect against certain types of cancer.
Q2: Is flaxseed bad for you? Or is it good for you?
Ans. Flaxseed is good for you. It’s filled with many vitamins and minerals that play a role in a healthy diet. You’ll want to limit your intake of raw flaxseed, though, because it may contain toxins.
Q4: What is flaxseed oil? How is it made? What are its benefits?
Ans. Flaxseed oil is made by extracting oil from flaxseeds. Flaxseed is ground and then pressed with an oil press to release the liquid. Flaxseed oil offers a concentrated dose of ALA, but some of the other nutrients found in ground flaxseed may not end up in the oil version after processing.
Q5: How do you eat flaxseed?
Ans. Flaxseed has a mild nutty flavor that complements a number of dishes. You can add ground flaxseed to pancake or waffle batter or to any number of baked goods, such as muffins and cakes. Some people like to sprinkle 1 table spoon of ground or toasted flaxseed into yogurt or oatmeal. Flaxseed oil can also be used in salad dressing or as a drizzle on top
References
- Flaxseed. Natural Medicines. http://naturalmedicines.therapeuticresearch.com /.
- USDA National Nutrient Database for Standard Reference, Legacy Release. U.S. Department of Agriculture, Agricultural Research Service. http://ndb.nal.usda.gov.
- Flaxseed and flaxseed oil. National Center for Complementary and Integrative Health. http://nccih.nih.gov/health/flaxseed/ataglance.htm.
- Duyff RL. Fat facts. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. 5th ed. New York, N.Y.: Houghton Mifflin Harcourt; 2017.
- Parikh M, et al. Flaxseed: Its bioactive components and their cardiovascular benefits. American Journal of Physiology-Heart and Circulatory Physiology. 2018;314:H146.
- Seeds, flaxseed. (2019). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5808339/
- The American Heart Association diet and lifestyle recommendations. (2017). https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations
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