Flax seeds – nutritional information

Flax is among the oldest fiber crops and has been cultivated in ancient China and Egypt. For many, many years it has been part of the Ayurvedic medicine. Nowadays you can find flaxseed as seeds, tablets, powder, capsules, oil or flour. It can be used to prevent high cholesterol,
diabetes, cancer, constipation and others.

Flax seeds are high in minerals, vitamins, fat, protein and fiber. Their content is beneficial for many health related purposes.
Still, do not overdo them. Like any other food, too much flax seeds may lead to problems such as nausea, abdominal pain, bloating and flatulence and diarrhea or constipation. Pregnant women and breastfeeding mothers should not consume flax seeds. Also, remember to eat the flax seeds grounded cooked, not raw, and to consume them with lots of fluids.

Nutritional value

Per 100g raw flax seeds

Protein 18.3g
Fat 42.2g
Carbohydrates 28.9g
Calories 534 calories
Dietary fiber 27.3g
Vitamin C 0.6mg
Vitamin E 0.3mg
Vitamin K 4.3mcg
Thiamin 1.6mg
Riboflavin 0.2mg
Niacin 3.1mg
Vitamin B6 0.5mg
Folate 87mcg
Pantothenic Acid 1mg
Choline 78.7mg
Betaine 3.1mg
Calcium 255mg
Iron 5.7mg
Magnesium 392mg
Phosphorus 642mg
Potassium 813mg
Sodium 30mg
Zinc 4.3mg
Copper 1.2mg
Manganese 2.5mg
Selenium 25.4mcg

General information

In order to digest the flax seeds you have to grind them first.

Due to being loaded with plenty of omega-3 fatty acids flax seeds are wonderful food for those who do not eat fish or are vegetarians. They contain alpha-linoleic acid, which is one of the two not-produced by the body essential fatty acids. Studies done on animals have shown that this acid prevents the build-up of cholesterol in the blood vessels, reduces the tumor growth and reduces the inflammation.

Flax seeds have been part of studies, which show that their consumption can lower the bad cholesterol with almost 20%. Moreover, another study shows that flaxseed powder has increased the good cholesterol with 12%.

They also may lower the blood pressure, according to a Canadian study that has shown that six months daily consumption of 30 grams flax seeds has led to 10 mmHg lower systolic and 7 mmHg lower diastolic blood pressure.

Flax seeds are beneficial for the control over the blood sugar, as well. The blood sugar is a leading culprit for insulin resistance or diabetes type 2 (which is a major disease in the worlds).

Some studies have shown that the daily consumption 10-20 grams flaxseed power for a month can reduce the levels of blood sugar in diabetics by 8-20%. That effect is due to the fact that flax seeds contain insoluble fiber which reduces the blood sugar by slowing down its release in the
blood.

This food may also be used if you want to control your weight better for it reduces the hunger.

According to one study ground flax seeds can reduce the overall appetite and the feeling of hunger. That is probably because of the soluble fiber content. The soluble fiber slows down the digestion in the stomach, which keeps the feeling of satiation for a longer period of time and promotes better regulation of the hormones which control your appetite.

Its high protein content is beneficial, as well. It has been shown to improve the function of the immune system, to lower the cholesterol and provide anti-fungal properties. It also may prevent tumors.

The fact that flax seeds contain dietary fiber is also important because they promote regular bowel movements and prevents constipation.

Flax seeds may also reduce the chance of developing cancer due to containing lignans. They have 8000 times more lignans that the other plant foods. Moreover, in particular, according to one study flax seeds can lower the risk of getting breast cancer.

Another study has shown that they lower the risk of prostate cancer. In some animal studies flax seeds has been shown to be able to reduce skin cancer and colon cancer but more research should be done on this topic.

Some studies have shown that flax seeds can also help with inflammation, asthma, ovarian cancer, metabolic syndrome, skin sensitivity and other conditions.

The lignans content may protect against radiation according to a study conducted on mice – it has shown that they can lower the inflammation and increase the survival rate in mice with lung problems due to radiation.

With what foods can we eat flax seeds

You can add flax seeds in you smoothie or granola. They can be also used to replace oil in various baked goods. On the other hand, put them in you salad dressing. Flax seeds may be put in muffins, as well, or consumed with yogurt. In addition, if you are vegan, you can substitute
eggs with flax seeds.

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