Flax seeds

Jun 27, 2021
Photo by TeaCora Rooibos / Unsplash

Flaxseeds, sometimes called linseeds, are small, brown, tan or golden-colored seeds. It is one of the most powerful plant foods and ultimate powerhouse of nutrition. They help in weight loss and also provide essential vitamins and minerals.

Flax, Linum usitatissimum, is a member of the genus Linum in the family Linaceae. It is a food and fiber crop cultivated in cooler regions of the world. Flax seeds are extensively used the world over for their health benefits and natural properties.

It was cultivated in Babylon as early as 3000 BC. In the 8th century, King Charlemagne believed so strongly in the health benefits of flaxseed and he passed laws to consume it.
One of the most extraordinary benefits of flax seeds is that they contain high levels of mucilage gum content.

Flaxseeds are a source of three significant nutrients:
1. Omega 3 Fatty Acids - Omega-3 are polyunsaturated fatty acids. They are essential nutrients need to maintain good health of the brain and its cognitive function.
2. Lignans - Lignans are naturally occurring forms of the female hormone estrogen. Due to their high content of Lignans, flaxseeds help to reduce high levels of estrogen and also increase low estrogen levels. They help to reduce menopausal symptoms, such as flushing and night sweats. Flaxseeds can also help women with irregular periods and also help in controlling heavy bleeding during menstruation, The Lignans of Flaxseeds reduce the risk of breast cancer and improve uterine function.
3. Mucilage - Mucilage helps in proper absorption of nutrients in intestine and thus helps to maintain a healthy intestine.
Mucilage is a gel-forming fiber which is soluble in water and has unbelievable benefits on the intestinal tract. The mucilage can keep food in the stomach from emptying too quickly into the small intestine and thus increases nutrient absorption.

Flaxseeds have both soluble and insoluble fibre which helps in colon detoxification, fat loss and reduces sugar cravings.

Benefits of Eating Flaxseeds:

1. Flaxseeds are Good for the heart - Flaxseeds are rich in alpha linolenic acid which prevents inflammation and protects blood vessels from damage. Regular intake of these seeds lowers LDL (bad cholesterol) and increases levels of HDL (good cholesterol).
2 Antioxidants – Antioxidants of Flax seeds are relatively in higher quantity than those of fruits or vegetables. They help in delaying ageing.
3. Prevent cancer - Studies show that eating flaxseeds reduces the risk of breast cancer, prostate and colon cancer.
4. Help in Digestion and weight loss - Flaxseeds are high on fiber which help in relieving constipation. They also help in one’s   feeling of stomach full which stops from overeating.
5. Flaxseeds are extremely Good for glowing skin and healthy hair because of the high amount of omega 3 fatty acid present in them.

Nutrition Facts

Amount per 100 grams
Calories 534
Total Fat 42 g   (64%)
Saturated fat 3.7 g (18%)
Polyunsaturated fat 29 g
Cholesterol 0 mg
Total Carbohydrate 29 g (9%)
Dietary fiber 27g (108%)
Sugar 1.6g
Protein 18 g (36%)
Sodium 30 mg (1%)
Potassium 813 mg (23%)
Calcium 25%
Iron   31%
Magnesium 98%
Vitamin C 1%
VitaminB-6 25%


A. Sandhya

M.Sc Zoology

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