Flax is an annual plant grown in regions extending from Mediterranean to India. It has glaucous green leaves and blue colored flowers. The plant however is famous for its fibers and two types of seeds. The brown and yellow flax seeds benefits are more than one to mention. This article tries to gain further insight on this subject.
What are the Flax Seeds Benefits
Below are some of the top and primary health benefits of flax seeds –
- One hundred grams of these seeds in grounded form contain 20 grams of proteins, 28 grams of fiber, 41 grams of fat and 450 kilocalories of energy
- Irrespective of the variety of these seeds, they contain the nutrient omega-3-fatty acids in equal measures. Our body does not produce this nutrient on its own. As a result, we have to rely on rich sources of this nutrient in food items
- These seeds should be refrigerated before they are consumed. They should not be heated as this causes the breakdown in the complex chemical structure of omega-3-fatty acids. The by-products produced thereafter can be carcinogenic. It is advisable to drink a lot of water after chewing these seeds
- The seeds are known to be beneficial for treating mild to moderate signs of constipation when consumed moderately. The seeds with astringent properties can either be chewed or taken in the form of powder for their laxative action
- Linseed oil extracted from these seeds can be used as either an edible oil of nutritional value or as a component in wood finishing products
- These seeds are found to lower the cholesterol levels in women especially. The risk of heart ailments is thus reduced. They can stabilizing the blood sugar levels in the body and thus prove effective against diabetes. Research studies have confirmed the relationship between diabetes, heart ailments and obesity
- Certain research studies, though preliminary ones have found that these seeds can inhibit the growth of breast cancer in women and prostate cancer in men
- These seeds can remain edible even under room temperature for four moments. Under appropriate arrangements in warehouse, they can remain unchanged in taste, smell and color for as long as 20 months
- Sprouts of these seeds are also eaten by people. They are slightly spicy in taste. Their excess consumption without drinking enough water can lead to constipation
- The seeds are known to improve memory and concentration too. They make the outer surfaces of the nerve cells in the brain more flexible. As a result, processing of information is faster. This enhances the memory and concentration
- They also can regulate the production of the signaling molecule androgen produced during teenage years. Excess production of this hormone can increase the levels of sebum oil in the face which results in clogging of the roots of the facial hair. This produces acne
- Consumption of this seed also reduces the inflammation caused by the autoimmune disease, rheumatoid arthritis. There are reports of depression being treated by the intake of these seeds. However, excess consumption is harmful because these seeds also contain the toxic prussic acid
Nutrient Profile of Flax Seeds
| Nutrient | Amount per ~1 Tbsp (10 g) | Health-Benefit Highlight |
|---|---|---|
| Calories | ≈ 55 kcal | Compact energy-dense seed |
| Protein | ≈ 1.9 g | Plant-based amino acids |
| Total Carbohydrates | ≈ 3 g | Low digestible carbs |
| Dietary Fiber | ≈ 2.8 g | Supports digestion & gut health |
| Total Fat | ≈ 4.3 g | Rich in healthy fats (ALA omega-3) |
| Omega-3 (ALA) | Not fully specified for 10g but very high % of fat | Essential fatty acid for heart/brain |
| Magnesium | ~ 27 mg (per 10g) approx. | Supports nerve & muscle function |
| Thiamine (Vitamin B1) | ~ 10% DV for ~7g portion | Helps energy metabolism |
Conclusion: Apart from the flax seeds benefits as mentioned above, one has to take the precautions which come along with.
