Flax Seeds: Nutrients and Benefits

Flax seeds are tiny, oily seeds with numerous health benefits. They contain many vitamins, minerals, and antioxidants, which make them a superfood.

They are a good source of both soluble and insoluble fiber, and also contain a decent amount of protein.

The most important nutrient found in flax seeds is alpha- linolenic acid (ALA), a type of omega-3 fatty acid, which is quite beneficial for heart health. It is the richest vegetarian source of omega-3 fatty acids.

Flax seeds are also rich in essential nutrients like copper, magnesium, phosphorus, and thiamine (Vitamin B1). They contain more potassium than bananas.

The glycemic index (G.I.) value of flax seeds is 35, which is on the lower side, and is helpful in diabetes management.

Flax seeds' hard outer shell can hinder the absorption of nutrients. So, it is generally recommended to dry roast and grind the flax seeds into a fine powder for proper nutrient absorption in the body.

Flax seeds can be added to yogurt, salad, smoothies, and shakes. You can also use Flaxseed oil for consumption, and it also acts as a moisturizer for skin.

According to the United States Department of Agriculture (USDA), Flax seeds contain the following nutrients.

Pros of Flax Seeds

1. Flax seeds may lower cholesterol and improve heart health.

2. Regular consumption may lower blood pressure.

3. Fiber in flaxseed can help relieve constipation.

4. They help lower fasting blood sugar levels.

5. Flax seeds reduce the risk of breast and prostate cancer.

6. Flax seeds are fiber-rich, which provides satiety and helps in weight management.

7. Flax seeds contain antioxidants like p-coumaric acid and ferulic acid, which lower the risk of several chronic diseases.

8. Thiamine (Vitamin B1) present in flaxseeds improves energy metabolism and cell function.

9. Flax seeds are rich in copper, which supports brain function and immunity.

10. Flax seeds are high in lignans, a plant-based polyphenolic compound that lowers the risk of osteoporosis and heart disease.

Cons of Flax Seeds

1. Excessive consumption of flaxseeds may impair thyroid function.

2. Flax seeds contain phytic acid, an anti-nutrient that hinders the absorption of iron and zinc.

3. People with sensitive digestion may suffer from gas and bloating due to its high fiber content.

4. Pregnant women should avoid excess consumption of flaxseed due to the presence of phytoestrogens.

5. People taking blood-thinning medication should avoid excessive consumption, as high amounts of omega-3 fatty acids in flax seeds act as a blood thinner.

6. High potassium in flaxseed can be harmful to people with kidney disease.

Interesting Facts

1. Flax plants were used to make linen in ancient Egypt.

2. Flax seeds are considered a vegan alternative to eggs.

3. Canada is the largest flaxseed producer worldwide.

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