Flax Seed

flax-seedFlax seed are touted by some as one of the most powerful plant foods on earth. Recently, there are more evidence that flax seed could help reduce risks of heart disease, cancer, stroke, and diabetes.

What is Flax Seed

Flax can be found in cooler regions of the world and is grown for food and it’s fiber since ancient times. There are two main varieties of flax seed, namely the brown flax seed and the yellow (or golden) flax seed, commonly known as golden linseed.

Most types of flax seed have similar nutritional values and contain rich amount of micronutrients, dietary fiber, manganese, vitamin B1, antioxidants, and the essential fatty acid alpha-linolenic acid, also known as ALA or omega-3.

Recent researches had linked flax seed to lower risk of diabetes, cancer and heart diseases.

Flax Seed Nutrition

Flax seed are rich in micronutrients, dietary fiber, manganese, vitamin B1, antioxidants, and omega-3 fatty acids.

Flax Seed Nutritional value per 100 g (3.5 oz)
Energy 2,234 kJ (534 kcal)
Carbohydrates 28.88 g
Sugars 1.55 g
Dietary fiber 27.3 g
Fat 42.16 g
Saturated 3.663 g
Monounsaturated 7.527 g
Polyunsaturated 28.730 g
Protein 18.29 g
Vitamins
Thiamine (B1) 1.644 mg
Riboflavin (B2) 0.161 mg
Niacin (B3) 3.08 mg
Pantothenic acid (B5) 0.985 mg
Vitamin B6 0.473 mg
Vitamin C 0.6 mg
Trace metals
Calcium 255 mg
Iron 5.73 mg
Magnesium 392 mg
Phosphorus 642 mg
Potassium 813 mg
Zinc 4.34 mg

Flax Seed Benefits

Flax seed has high omega-3 fatty acid content. The primary omega-3 fatty acid found in flax seed is alpha-linolenic acid, or ALA and the ALA found in flax seed had been found to be able to withstand high temperature without changes to it’s beneficial properties. Thus it can be added to baked products and used to cook with other foods. ALA can help protect the blood vessels from inflammatory damage.

Flax seed also contains a huge amount of lignans (Lignans are fiber-like compounds that also provide antioxidants protection) compared to other seeds and foods. When consumed, it becomes a great source of antioxdants for our body that helps to reduce the risk of oxidative stress in our blood vessels.

In addition, flax seed has a mucilage (gum) content that helps in improving absorption of nutrients in our small intestines.

How to Eat Flax Seed

(Two teaspoon):
1. Add as topping to other foods.
2. Add grounded flax seed into hot or cold cereal.
3. Add grounded flax seed into your beverage.
4. Sprinkle grounded flax seed on top of cooked vegetables.
5. Add flax seed oil to smoothies.

Cautions:

1. If you are using diabetes medications, it is not advisable to consume flax seed as flax seed can decrease blood sugar levels.Taking flaxseed along with diabetes medications might cause your blood sugar level to be too low.

2.  If you are using anticoagulant, it is not advisable to consume flax seed as it might increase the risk of bleeding when in contact with anticoagulant.

3. Flax seed should be taken with plenty of water to prevent blocking the intestines due to the bulk-forming laxative effects of flax seed.

Where to Buy Flax Seed?

These are the few recommended flax seed products in Amazon:

          

If you are looking for more choices, or other flax seed products, you can check out the Amazon Flax Seed Store

5 Comments on “Flax Seed”

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