Flaxseed: Nutritional Value, Health Benefits & More

Flaxseed is a plant-based food that is high in fiber, antioxidants, and omega-3 fats. It's referred to as a "functional food" since it can be consumed to improve one's health.

Flax seeds have been linked to a variety of health benefits, including better digestion and a lower risk of heart disease, type 2 diabetes, and cancer. They're simple to include in your diet, and grinding them is the best way to get the most out of them. Flax seeds are brown or yellow in color. They're sold whole, ground/milled, or roasted, and they're frequently used to make flaxseed oil.

This article will provide you with all the information you want regarding flax seeds.

Nutritional Value

Flaxseeds have 534 calories per 3.5 ounces (100 grams) — 55 calories for every tablespoon (10 grams) of whole seeds.

They are 42% fat, 29% carbohydrates, and 18% protein.

The nutrients in one tablespoon (10 grams) of whole flax seeds are as follows:

• Calories: 55

• Water: 7%

• Protein:9 grams

• Carbs: 3 grams

• Sugar:2 grams

• Fiber:8 grams

• Fat:3 grams

Flax seeds are high in fiber and have a high amount of protein. They are also rich in fat and a good source of heart-healthy omega-3 fatty acids from plants.

Dietary tips

Flaxseed can be consumed raw, as an oil, or in capsule form.

It's found in comfort meals like muffins and other baked items, pasta, snack bars, and milk alternatives.

Ground flaxseed may be used in a variety of dishes, including:

• breakfast cereals

• smoothies

• soups and stews

• salads and sandwiches

• yogurts

Instead of breadcrumbs, people can add a tablespoon of flaxseeds to a muffin mix or use it to coat chicken.

Using too much flaxseed, on the other hand, can give meals a bitter taste that some people dislike. Starting with little amounts and progressively increasing it according to taste is one way.

Health Benefits

1. Weight loss: Flax seeds may even be beneficial in a weight-loss diet.

They contain soluble fiber, which when mixed with water becomes extremely sticky.

This fiber has been shown to help decrease appetite and cravings, which might lead to weight reduction.

Flax seeds help weight loss in overweight and obese people, according to a review of controlled studies. When compared to the control group, those who added the seeds to their diet dropped an average of 2.2 pounds (1 kg).

2. Heart health: Flax seeds have been linked to significant heart health benefits, due to its high level of omega-3 fatty acids, lignans, and fiber.

Daily consumption of flax seeds — or flaxseed oil — has been shown in human trials to decrease cholesterol by 6–11%.

Omega-3 fatty acids are essential for good health. They may help with blood platelet function, inflammation, and blood pressure, among other aspects of heart health.

The omega-3 fatty acid alpha-linolenic acid is abundant in flax seeds (ALA).

They've been shown in animal studies to lower the risk of heart disease by reducing artery inflammation.

3. Diabetes: In 2012, one out of every ten adults had diabetes, according to the World Health Organization (WHO).

Supplementing with 10–20 grams of flaxseed powder per day for 1–2 months has been shown to lower fasting blood sugar by up to 19.7% in people with type 2 diabetes.

However, flax seeds are not found to be useful in managing blood glucose and insulin levels in all investigations.

Though the link between flax seeds and type 2 diabetes is yet unclear, they may be a safe and healthful supplement to your diabetic diet.

4. Cancer: Flax seeds have been shown in test-tube and animals to help prevent the development of cancers in the colon, breast, skin, and lungs.

Sex hormone levels in the blood have been linked to an increased risk of a variety of cancers.

Flax seeds may lower sex hormone levels in overweight women's blood, thereby lowering the risk of breast cancer.

Prostate cancer has also been shown to be prevented by these seeds.