Nutritional Facts & Health Benefits of Flax Seeds

• Preventing cancer

Flax seeds can have a preventive impact against breast cancer, prostate cancer, and colon cancer. The plant omega-3 fatty acid ALA, present in flax seeds, decreased tumour incidence and growth in animal experiments. Flax seeds’ lignans may provide some protection against hormone-sensitive malignancies while not interfering with the breast cancer treatment tamoxifen.

• Mitigating cardiovascular diseases

Flax seeds used on a daily basis may also lower cholesterol levels. Heart disease, obesity, diabetes, and metabolic syndrome have all been related to high levels of LDL or "bad" cholesterol in the bloodstream.

• Controlling diabetes

Preliminary research also suggests that ingesting the lignans found in flax seeds on a daily basis may help to lower blood sugar levels.

• Reducing inflammation

ALA and lignans, two flax seeds components, may help inhibit the release of certain pro-inflammatory chemicals, hence reducing inflammation associated with certain disorders. In humans, ALA has been demonstrated to reduce inflammatory responses. Lignans have also been shown in animal experiments to reduce the levels of many pro-inflammatory chemicals.

Nutritional Facts of Flax Seeds

Flax seeds are high in a variety of nutrients. Their omega-3 fats, lignans, and fibre levels are primarily responsible for their health advantages. Are you curious about the nutritional benefits of flax seeds? Here's everything you need to know about the nutritional profile of flax seeds.

Important Macro & Micro Nutrients

Flax seeds have a very advantageous nutritional profile, as seen in the table above. Including flax seeds in your daily diet has numerous benefits. You may reap the benefits of flax seeds for hair and even your heart. Flax seeds contain micronutrients that make the fruit highly helpful in a variety of ways. A closer look at the macro and micronutrients found in flax seeds is shown below.

• Carbohydrates

Flax seeds provide about 37 calories, with the majority of those calories coming from the carbohydrates in the seed. Carbohydrates are commonly found in the form of sugars such as glucose and fructose. Flax seeds are one of the most easily digestible seeds because of their sugars, which are easily broken down in the body.

• Fats

You can lose weight by eating flax seeds. This is due to the fact that flax seeds are practically fat-free, with less than a gram of fat per serving.

• Protein

Flax seeds have a low protein content. You can, however, pair flax seeds with morning meals to include it in your diet while still meeting your daily protein requirements.

• Vitamins

Flax seeds are high in vitamins such as vitamin A, vitamin K, and vitamin C. Vitamin A improves vision and aids normal organ function, such as the heart, kidneys, and lungs, while Vitamin K aids in blood clotting and wound healing. Vitamin C is also an important component for tissue repair and immunological function in the body.

• Minerals

Flax seeds include minerals such as salt, which aid in the body's electrolyte balance. It also affects how the body's nerves and muscles function. In addition, the mineral aids in the maintenance of appropriate blood pressure in the body.

Is There Any Risk in Eating Flaxseed?

Rich in fibre and omega-3 fatty acids, and antioxidants, the health benefits of flax seeds are countless. However, it should be noted that there is a potential risk of adverse effects in certain individuals. As such, it is recommended that the following people avoid consuming it.

 

• Individuals taking non-steroidal anti-inflammatory medications (NSAIDs),

• Individuals undergoing cholesterol-lowering treatment,

• Individuals receiving blood thinning medication,

• Individuals diagnosed with uterine cancer, and

• Expectant or lactating mothers.

Although rare, individuals allergic to flax seeds must avoid their consumption. If you fall within any of the aforementioned categories, it is important to seek medical guidance before consuming flax seeds.

 

In general, if you are looking to reap the full health benefits of flax seeds, it is important to keep in mind the following points-

• Only consume ripe, fully mature flaxseeds

Raw or unripe flax seeds can contain high levels of toxic compounds that can cause health problems if consumed in large amounts. These compounds are not present in ripe flaxseeds or processed flaxseed products.

 

• Grind flax seeds before consumption

Grinding flaxseed before consuming not only improves digestion but also helps in the proper absorption of nutrients. You must also make sure to drink plenty of fluid while eating flax seeds to prevent constipation.

 

• Refrigerate flaxseed oil and use fresh

To get optimum benefits of flaxseed oil, it is recommended to buy it in small quantities that are packaged in dark bottles. It should also be stored in the refrigerator, as this will help to slow down the oxidation process and prolong the shelf life of the oil.

 

• Do not heat the flaxseed oil

Nutritional facts of flax seeds include high protein, Vitamin C, Vitamin B6, and manganese. Heating the flaxseed oil loses all its nutritional value. Therefore, it is best to use it as a finishing oil, added to dishes after they have been cooked, or consumed as a supplement in capsules.

The Perfect Time and Perfect Quantities to Consume

To get the maximum benefits of flax seeds, it is recommended to consume them in the morning as well as at night. Consuming flax seeds in the morning can provide a valuable source of protein and fibre to kickstart your day. On the other hand, consuming them at night can promote restful sleep due to the presence of omega-3s and tryptophan. This way, you can reap the full range of benefits of eating flax seeds.

 

As for the recommended serving size, it is generally advised to consume 1-2 tablespoons of ground flaxseed per day. However, rather than whole seeds, you should consume them in the form of ground seeds, as the powdered form is easier for the body to digest. It is also important to drink plenty of water when consuming flaxseed for easy digestion.

Flax Seeds Recipes

When well prepared, the rich nutrition facts of flax seeds add a delightful touch to any meal. You can find a wide variety of recipes that incorporate flax seeds into your diet. From smoothies to muffins – there's something for every taste. Check them out.

• Flaxseed Smoothie

Ingredients:

• 1 banana

• 1 cup of fresh strawberries

• 1 tbsp of flaxseed powder

• 1 cup of milk

• 1 cup of ice

• 1 tsp of honey (optional)

Process:

 

1. Add the banana, strawberries, flaxseed, milk, and ice to a blender.

2. Blend on high until smooth and creamy.

3. If desired, add honey to taste and blend again until mixed.

• Flaxseed Muffins

Ingredients:

 

• 1 cup all-purpose flour

• 1/2 cup wheat flour

• 1/2 cup flaxseed powder

• 1/4 cup sugar

• 2 tsp baking powder

• 1/2 tsp salt

• 1 cup milk

• 1/4 cup oil

• 1 egg

• 1 tsp vanilla essence

Process:

 

1. Begin by preheating your oven to 200°C. Grease a muffin tray with paper liners.

2. In a large bowl, mix together the flour, sugar, flaxseed, salt, and baking powder.

3. In another bowl, whisk together the milk, egg, oil, and vanilla extract.

4. Gently combine the wet ingredients with the dry ingredients until evenly blended.

5. Pour the batter into the muffin cups until they are two-thirds full.

6. Bake the muffins for about 20 minutes.

7. Allow the muffins to cool for 5 minutes after removing them from the oven before taking them out of the tray. Enjoy your muffins!

By incorporating these recipes into your meals, you can savour the delicious flavours, while also nourishing your body with the nutritional benefits of flaxseeds.

Wrapping Up

Flax seeds are chock-full of nutritious value. Despite their small size, they are high in the omega-3 fatty acid ALA, as well as lignans and fibre, all of which have been linked to a variety of health advantages. They can help people with diabetes, as well as enhance digestive health, lower blood pressure and bad cholesterol, and reduce the risk of cancer. Flaxseed oil is a versatile food element that is simple to incorporate into your diet.

 

There's no better time to pick up some flax seeds from your local grocery shop than now, with so many documented health advantages and possibly more. In addition to eating a healthy diet, you should also invest in an insurance plan to provide an added layer of protection. Bajaj Markets is where you'll find the best health insurance policies, so go there now to insure your future.

 

• ALL CALCULATORS

BMI Calculator | Calorie Calculator | BMR Calculator