Flax seeds come from the Linum usitatissimum plant, a member of the Linaceae family. Flax seeds are indigenous to West Asia, the Mediterranean coastal regions, Asia Minor, Egypt, Algeria, Tunisia, Spain, Italy, and Greece. These small, brown-colored flax seeds are also referred to as common flax or linseed. Flax seeds are rich in omega-3 fatty acids, vitamins, minerals, and fiber. Flax seeds are good for the heart, lower cholesterol and blood pressure, improve skin and hair, benefit both men and women, aid digestion, and prevent cancer.
Flax Seeds Nutrition
Its nutrition values per 1 tbsp are as follows;
Flax seeds contain 55 calories per 1 tbsp of edible amount.
- Carbs 2.5 gram
- Fats 4.6 gram
- Protein 1.9 gram
- Cholesterol 0 gram
- Fiber 2.5 gram
- Water 0.6 gram
Flax Seeds Vitamins
Flax seed’s vitamins and mineral value per 1 tbsp are as follows;
- Vitamin B1, 0.15 mg
- Vitamin B3, 0.34 mg
- Vitamin B5, 0.14 mg
- Vitamin B6, 0.06 mg
- Vitamin B9, 9.5 μg
Flax Seeds Minerals
- Calcium, 25.2 mg
- Zinc, 0.42 mg
- Folic acid, 0.6 mg
- Potassium, 82 mg
- Phosphorus, 66.4 mg
- Magnesium, 42 mg
- Copper, 0.13 mg
- Zinc, 0.5 mg
Flax Seeds Rich in Omega-3 Fatty Acid
Alpha-linolenic acid (ALA), a kind of omega-3 fatty acid, can be found in large quantities in flaxseed. Compared to many other oil seeds, flaxseed oil has the highest concentration of ALA. Essential omega-3 fatty acids are “excellent” fats that are good for the heart.
How much omega 3 in 1 tablespoon of flaxseed?
Plant-based omega-3s can be found in about 1.8 grams per tablespoon of ground flaxseed.
Health Benefits of Plant-based Omega-3 Fatty Acid
The omega 3s have the following health benefits.
- Lowers blood pressure.
- Lessened heart diseases.
- Reduce bad cholesterol level LDL.
- Alleviate Inflammation.
- Encourage proper endothelial cell performance.
- Maintain arterial health.
12+ Health Benefits of Flax Seeds
Flax seeds possess following health benefits.
1. Improve Heart Health
Flax seeds improve heart health due to their anti-inflammatory, anti-hypertensive, and cholesterol-lowering actions. Omega-3 fatty acids, which are abundant in flax seeds, help to reduce artery inflammation and the risk of heart disease and stroke.
2. Lowers Cholesterol Level
Flaxseed may reduce cholesterol levels due to the presence of ALA. Those who consumed three tablespoons of flax seed powder daily observed big spikes in their LDL bad cholesterol. Daily ingestion of flax seeds reduces cholesterol levels by up to 10%.
3. Control Blood Pressure
High blood pressure may be significantly reduced with flaxseed (both systolic and diastolic). Both consuming flaxseed and flaxseed oil can help lower blood pressure. Also, omega-3 fatty acids might cause blood to thin.
4. Manage Diabetes (Blood glucose level)
Flax seeds are good at controlling insulin and blood sugar levels. This is due to the fact that ALAs seem to control blood sugar levels and enhance insulin sensitivity, a combination that lower the risk of type 2 diabetes. About two tablespoons of flax seed should be consumed every day to increase insulin sensitivity and lower the chance of developing diabetes.
5. Flax Seeds for Flawless Skin
The flaxseeds’ omega-3s strengthen skin while also preventing dryness. Additionally, it can lessen the effects of eczema, rosacea, dermatitis, and acne. Since flaxseed oil contains an even larger concentration of good fats and strong therapeutic properties that can treat irritated skin. You can get flawless skin by just adding a spoonful of flax seeds to your diet.
6. Flax Seeds for Skin Tightening
Flax seeds help to tighten the skin and stop sagging because they have lignans and antioxidants. Additionally, they include fatty acids that maintain the hydration, nutrition, and moisture of your skin.
- Flax seeds are anti-aging. Flax seeds provide antioxidants and phytochemicals that give your skin a young look and fight wrinkles and fine lines.
7. Help in Weight Loss
Both soluble and insoluble fiber are abundant in flaxseeds, the majority of the soluble fiber is known as mucilage, which when mixed with water forms a gel-like consistency. This causes a slowdown in digestion, allowing you to feel fuller for longer. Omega-3 fatty acids from flax seeds are anti-inflammatory and may help with weight management. Consuming whole flax seeds was linked to considerable drops in body weight and waist size.
8. Flax Seeds Prevent Cancer
Flax seeds are anti-cancer as they are abundant in omega-3 fatty acids and lignans both inhibit the growth of tumors by blocking the development of new blood vessels.
- According to research, women who frequently ate flaxseed had a decreased incidence of breast cancer. In overweight women, flax seeds may reduce levels of sex hormones, potentially lowering the risk of breast cancer.
9. Good for Hair Growth
Omega-3 fatty acids, vitamin B, riboflavin, niacin, pyridoxine, pantothenic acid, and folic acid are all present in flaxseeds and all of these nutrients stimulate and hydrate hair follicles, improve scalp circulation, and lessen inflammation of the hair follicles, which results in hair loss.
- Due to the presence of vitamin E in flaxseeds, your scalp is less affected by free radicals, resulting in thicker and faster-growing hair follicles and increased hair development.
10. Support Digestive Health
Flaxseeds contain fiber that supports keeping regular bowel movements. Flaxseed is regarded as one of the all-natural treatments for constipation since its gel-like texture can help bulk up stool and eliminate waste from the gastrointestinal tract. Magnesium from flaxseeds helps maintain good digestive health by hydrating stools and calming GI tract muscles.
11. Flax Seeds Benefit Females
The fatty acids in flaxseed are essential for the health of the female Reproductive System. Flax seeds support healthy hormone balance, promote estrogen production, improve fertility, and raise pregnancy chances. Flax seeds are helpful in treating PCOS as well.
12. Flax Seeds Benefits Male
Both flax seed oil and seeds have many advantages for the male reproductive system. One of the best supplements for enhancing fertility is flax seed oil. It has L-Arginine, which is excellent for increasing sperm counts. Flax seed aids in raising testosterone levels, which raises desire and other male sexual traits.
How Much Flaxseed Should You Eat per Day?
It is okay to consume two to three tablespoons of ground or powdered flax seeds every day.
How to Use Flaxseeds?
The different uses of flax seeds are following.
- Add ground flaxseed to the batter for pancakes or waffles, muffins, and cakes.
- Toasted or ground flaxseed can be added to yogurt or porridge.
- Additionally, flaxseed oil can be drizzled on top of roasted vegetables or used in salad dressing.
Flaxseeds Oil Benefits
Omega-3-rich flaxseed oil has been demonstrated to provide a number of health advantages.
- Promote healthy skin.
- Support cardiovascular health.
- Suppresses the growth of tumor cells.
- Reduce inflammation and treat arthritis.
- Alleviate constipation & diarrhea.
Flaxseeds Side Effects
Some side effects of eating flax seeds are the following.
- A diminished appetite
- Possibly experiencing hormonal changes if you consume a lot
- Gas and bloating
- Uncomfortable stomach
- Be mindful that flaxseed thins the blood, so avoid eating it if you’re on any blood thinners like aspirin or others
- If you have breast or uterine cancer that is hormone-sensitive, stay away from flaxseeds since they produce more estrogen sometimes.
Omega 3 and 6 necessary fatty acids are abundant in flaxseed oil. These aid in boosting blood flow to the reproductive organs, which raises the quantity of sperm produced.
In order to avoid consuming too much fiber, it is suggested to keep your daily flaxseed intake to no more than 4-5 tablespoons.
Flaxseed is effective whether it is consumed before bed or in the morning.
Flaxseeds shouldn’t be consumed by those with digestive disorders. Consuming too many flaxseeds without drinking enough water can cause intestinal obstruction.
Both seeds are quite nourishing. Chia seeds are somewhat lower in calories and higher in fibre, while flax seeds are better if you want more omega-3 fatty acids.
Flax seeds should not be eaten uncooked or unripe because they cause indigestion.