Flax seeds are nutritive plant-based food that is rich in antioxidants, good fats, and fiber. The flax seeds nutritional value is tremendous and can contribute to great overall health. It also has medicinal value. Usually, flaxseeds are used in the form of powder, oil, tablets, flour, capsules, and seeds by themselves. Many people use flax seeds for various reasons such as dietary supplements, high cholesterol, cancer, heart disease, and other conditions. Now, let us understand the health benefits of consuming flax seeds.
Flax seeds contain plenty of nutrients and can offer several benefits to your body. There are different micronutrients as well as macronutrients that help maintain overall health. Let us have a look at some of the key benefits of flax seeds.
The benefits of eating flax seeds are great when it comes to cancer. Flaxseeds have a protective property against colon, breast, and prostate cancers.
As flaxseeds are rich in omega-3 fatty acids, they can help fight osteoporosis and decrease the risk of fracturing your bone.
Being a rich source of the most important nutrient for mood and sleep (magnesium), flax seeds tremendously help with improving mood and sleep.
Flax seeds benefits for skin are incredible as they contain manganese that further boost collagen production and improves skin health.
Flax seeds contain thiamin that helps in the production of energy as well as helps in supporting the nervous system.
Improved circulation is one of the main advantages of flax seeds as it contains ALA (Alpha-Linolenic Acid).
Being rich in antioxidants, flax seeds help protect you from heart diseases. They help improve the health of your cardiovascular system upon frequent consumption.
Both soluble and insoluble fiber are present in flax seeds. Both these types of fibers work together and are proven to be beneficial in improving digestive processes and overall digestive health.
Flax seeds contain a compound called lignans that improves the average 30month blood sugar value, thereby curbing the risk of diabetes.
Flax seeds are great for weight loss as they contain a soluble fiber called mucilage. This fiber slows the emptying of the stomach and thereby delays hunger.
Hot flashes are common in perimenopausal and menopausal women. These can be managed effectively upon the consumption of flax seeds twice a day.
Flax seeds, especially flaxseed oil, can help improve skin hydration to a great extent. So, consume flaxseed oil regularly to achieve good skin hydration.
Consuming flax seeds for a certain period of time consistently can reduce blood sugar levels thereby leading to lesser complications in the future.
One of the most important benefits of consuming flaxseed is its ability to improve insulin sensitivity in the human. This thereby reduces the risk of diabetes on the whole.
The proteins in flax seeds, being rich in arginine, amino acids, glutamic acid, and aspartic acid, helps improve the immune system in the body.
Nutrition in flax seeds is incredible and can improve your overall health upon consistent consumption. Let us have a detailed look at some of the flaxseed nutrition facts.
Nutrient |
Amount in 1 Tablespoon of Ground Flax Seed (7 g) |
Energy |
37.4 calories |
Protein |
1.28 g |
Fats |
2.95 g |
Carbohydrates |
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 mcg |
Lutein and Zeaxanthin |
45.6 mcg |
You can observe all of the above-mentioned health benefits of flax seeds from consuming just one tablespoon of 10 grams of flax seeds. It is recommended to consume 40 grams of flaxseeds a day spread out across 2 servings. However, you should not consume more than 50 grams of flax seeds as it could be harmful to your body.
Flaxseeds and their products are highly rich in antioxidants and other nutrients. They are packed with nutrients and can be a healthy alternative to flour that is commonly used. Now that you know the benefits that flax seeds have on your body and health, include them in your diet for healthy living. While maintaining your health can be done by following healthy dietary patterns, it is also best to stay precautious in cases of health emergencies. To help you during health emergencies, it is also recommended to purchase health insurance.
In certain situations, it is best to avoid consuming flaxseeds. Avoid flax seeds if you are:
Using cholesterol-lowering drugs
Using blood thinners
Using NSAIDs (Non-steroidal anti-inflammatory drugs)
Have an allergy to flaxseed
Are pregnant
Are breastfeeding
You can use flaxseed oil as long as you don’t heat it. Heating the oil could cause degradation and the formation of harmful compounds in the oil.
No. Avoid eating and consuming raw flax seeds in any form as they might contain toxic compounds and substances.
No, flax seeds do not cause weight gain. Infact, flax seeds help you lose weight as they are rich in protein and dietary fiber.
Yes. In fact, flax seeds/flax seeds flour are recommended as an alternative to wheat/ wheat flour while on keto diet.