1. Health & Lifestyle

Nutritional Value and Health Benefits of Flaxseed

Sangeeta Soni
Sangeeta Soni

Flaxseeds also known as linseeds are full of nutrition, especially known for omega-3 fatty acid content. Its healthful fats make it sound to eat and are also full of fibre and antioxidants. Flaxseed is also called a Wonder food. They can be consumed as ground/roasted/milled/grinned and are commonly known as “Alsi” in India.

Nutritional value

Per 10 g i.e., one tablespoon of Flaxseed contains-

  • Calories- 55

  • Protein- 1.9 g

  • Carbs- 2.9 g

  • Fiber- 3 g

  • Fat- 4.2 g

  • Sugar- 0.2 g

  • Water content- 7%

 Health Benefits

  1. Weight Loss- Flaxseed can be added as an important ingredient in weight loss diet. Flaxseed contains soluble fiber which can be effective in reducing hunger and food cravings and so promotes weight loss.

  2. Reduce the risk of Cancer- Flaxseed contains omega-3 fats which prevents different types of cancer cells from growing. And research has suggested that flaxseed can be good at reducing the risk of breast cancer, colon cancer and prostate cancer. Lignans in flaxseed also helps in reducing the risk of breast cancer. Also, Lignan antioxidant in flaxseed reduces the growth of tumour by slowing them from forming new blood vessels.

  3. Blood sugar and Diabetes- Daily consumption of flaxseed can improve blood sugar as flaxseed contains lignan antioxidant and other phytoestrogens and reduce the risk of type-2 diabetes.

  4. Digestion- Flaxseeds can improve digestive health. Insoluble fibers in flaxseed add bulk to the digestive waste and act as a laxative, so improves digestion. And flaxseed also prevents diarrhoea.

  5. Improve heart health- Omega-3 fatty acids in flaxseed improves hearth health and lignan helps in preventing cardiovascular diseases and also includes anti-inflammatory action, so prevents against inflammation.

  6. Hot flashes- Flaxseeds can reduce hot flashes in women after menopause. Flaxseed can be consumed with cereals or can be mixed with yoghurt.


Risks and Care to be taken

  • Raw flaxseed contains toxic compounds, so flaxseed should be eaten ground/roasted.

  • Pregnant women and Breastfeeding mothers should not consume flaxseed.

  • Grinded flaxseed can be more beneficial, as ground flaxseed can pass through intestinal tract undigested.

  • Allergy from flaxseed is rare but still drink lots of water when you consume flaxseed.

  • Do not consume flaxseeds if you are taking blood thinning medicines.

This is all about nutritional value, health benefits and care has to be taken while consuming flaxseed. For more information like this, keep visiting…!!

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