Daily Use of Flax Seeds Benefits for Your Body
Flax seeds also known as “common flax or linseeds” are small oil seeds that originated in the Middle East thousands of years ago.
Flax seeds have been linked to health benefits. They’re easily incorporated into your diet, grinding them is the best way to make the most of their health benefits. They are usually brown or yellow. They’re sold whole, ground/milled, or roasted — and are often processed into flaxseed oil.
Nutrition Facts
Flaxseeds have 534 calories per 3.5 ounces (100 grams) — corresponding to 55 calories for each tablespoon (10 grams) of whole seeds.
One tablespoon (10 grams) of whole flax seeds provides the following nutrients:
- Calories: 55
- Water: 7%
- Protein: 1.9 grams
- Carbs: 3 grams
- Sugar: 0.2 grams
- Fiber: 2.8 grams
- Fat: 4.3 grams
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Carbs & Fiber
Flax seeds are made up of 29% carbs — a whopping 95% of which is fiber. This means that they’re low in net digestible carbs — the number of total carbs minus the amount of fiber — making them a low-carb food.
Two tablespoons (20 grams) of flax seeds provide about 6 grams of fiber. This is roughly 15–25% of the Reference Daily Intake (RDI) for men and women, respectively.
The fiber content is composed of :
- 20–40% soluble fiber (mucilage gums)
- 60–80% insoluble fiber (cellulose and lignin)
Protein
Flax seeds are made up of 18% protein. Their amino acid profile is comparable to soybeans. Despite containing essential amino acids, they’re lacking in the amino acid lysine. Therefore, they’re considered an incomplete protein
Fat
Flax seeds contain 42% fat, with 1 tablespoon (10 grams) providing 4.3 grams. This fat content is composed of 14 Trusted Source
- 73% polyunsaturated fatty acids, such as omega-6 fatty acids and the omega-3 fatty acid alpha-linolenic acid (ALA)
- 27% monounsaturated and saturated fatty acids
Flax seeds are one of the richest dietary sources of ALA. In fact, they’re only exceeded by chia seeds.
Vitamins & Minerals
Flax seeds are a good source of several vitamins and minerals:
- Thiamine. This B vitamin is also known as vitamin B1. It’s essential for normal metabolism and nerve function.
- Copper. An essential mineral, copper is important for growth, development, and various bodily functions.
- Molybdenum. Flax seeds are rich in molybdenum. This essential trace mineral is abundant in seeds, grains, and legumes.
- Magnesium. An important mineral that has many functions in your body, magnesium is occurs in high amounts in grains, seeds, nuts, and green leafy vegetables.
- Phosphorus. This mineral is usually found in protein-rich foods and contributes to bone health and tissue maintenance.
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Benefits
Flax seeds are a good source of several vitamins and minerals needed for optimal health. These include thiamine (vitamin B1), copper, molybdenum, magnesium, and phosphorus.
Flax seeds may help fight heart disease by lowering blood pressure, regulating blood cholesterol, and increasing your levels of heart-healthy omega-3 fatty acids.
Flax seeds contain soluble fiber, which may promote weight loss by reducing hunger and decreasing cravings.
Flax seeds are high in several plant compounds, including p-Coumaric acid, ferulic acid, cyanogenic glycosides, phytosterols, and lignans. In particular, the last two have been linked to various benefits.
Flax seeds may improve digestion by relieving diarrhea and constipation. They may also reduce fasting blood sugar in people with diabetes and lower your risk of several cancers.
Avoid
Flax seeds may cause mild digestive issues. They contain plant compounds that may adversely affect some people and are not considered safe for high-dose consumption in early pregnancy.