Enhancing Your Food with a Nutritional Powerhouse
Flaxseeds
have been gaining recognition as a super-food for their exceptional nutritional content and health-boosting properties. Derived from the flax plant (Linum usitatissimum L.), The name usitatissimum is derived from Latin, meaning "very useful", these small seeds pack a nutritional punch that can be seamlessly integrated into a variety of dishes
Flax-seeds are a good source of dietary fiber , omega-3 fatty acids including alpha-linolenic acid , high in thiamine (a B vitamin) and also contain phytoestrogens called lignans, which are similar to the hormone estrogen
Nutrition
According to the United States Department of Agriculture, a tablespoon of ground flaxseed weighing 7 g contains
energy: 37.4 calories
protein: 1.28 g
fat: 2.95 g
carbohydrate: 2.02 g
fiber: 1.91 g
calcium: 17.8 mg
magnesium: 27.4 mg
phosphorus: 44.9 mg
potassium: 56.9 mg
folate: 6.09 micrograms (mcg)
lutein and zeaxanthin: 45.6 mcg
fiber regulatelate blood sugar levels and lower cholesterol, insoluble fiber adds bulk to the stool, which may prevent constipation and promote regular bowel movements .When taken before eating, it seems to make people feel less hungry so help in weight management.Study in 112 people with high blood pressure had similar findings, reporting that 4 tablespoons (30 grams) of flaxseed per day led to significant reductions in body mass index (BMI)
Omega-3 Fatty Acids in flaxseed crucial for heart health, brain function, and inflammation reduction. ALA is one of the two essential fatty acids that you must obtain from the food you eat since your body doesn’t produce them , people tied increased ALA intake to decreased cholesterol levels and a lower risk of ischemic heart disease — which is related to narrowed arteries and type 2 diabetes
B vitamin that plays a key role in energy metabolism as well as cell function. It’s also a great source of copper, which is involved in brain development, immune health, and iron metabolism
lignans which are plant compounds that have been studied for their potent cancer-fighting properties. Interestingly, this seed boasts 75–800 times more lignans than other plant foods .Some studies associate flaxseed intake with a lower risk of breast cancer, particularly for postmenopausal women
FOR YOUR SAFETY
- Don’t eat raw or unripe flaxseeds, which may contain potentially toxic compounds
- Flaxseed may be unsafe during pregnancy as it may have mild hormonal effects
- Flaxseed and flaxseed oil supplements seem to be well tolerated in limited amounts. Few side effects have been reported
- Flaxseed, like any fiber supplement, should be taken with plenty of water, as it could worsen constipation or, in rare cases, cause an intestinal blockage. Both flaxseed and flaxseed oil can cause diarrhea
Culinary Creativity with Flaxseeds
Homemade Energy Bites
Combine ground flaxseeds with nuts, dried fruits, and honey to create energy bites or bars. These make for a delicious and nutritious snack
Crunchy Nutritional Topping
Sprinkle ground flaxseeds over yogurt, cereal, or oatmeal for a delightful crunch and a nutrient-rich addition to your breakfast
Flaxseed Smoothie Boost
Elevate your morning smoothie by adding a tablespoon of ground flaxseeds
Key References
Flaxseed oil. Natural Medicines website. Accessed at naturalmedicines therapeuticresearch.com on April 30, 2020. [Database subscription]
Parikh M, Maddaford TG, Austria JA, et al. Dietary flaxseed as a strategy for improving human health. Nutrients. 2019;11(5):1171
Colli MC, Bracht A, Soares AA, et al. Evaluation of the efficacy of flaxseed meal and flaxseed extract in reducing menopausal symptoms. Journal of Medicinal Food. 2012;15(9):840-845
