10 Flax Seed Benefits and Nutrition
Facts
Flax
seeds have been consumed as food for around 6,000 years and may have very well
been the world’s first cultivated superfood!
Flax seed benefits
could help you improve digestion, give you clear skin, lower cholesterol,
reduce sugar cravings, balance hormones, fight cancer and promote weight loss…
and that’s just the beginning!
Flaxseeds, sometimes called linseeds, are small, brown, tan or
golden-colored seeds that are the richest sources of a plant-based omega 3
fatty acid called alpha-linolenic acid (ALA) in the world!
Another unique fact about flaxseeds is that they rank #1 source of lignans in human diets.
Flaxseeds contain about 7 times as
many lignans as the closest runner-up, sesame seeds.
Stunning Flaxseed Nutrition Facts
When you look at the
nutritional benefits of flax seeds, there are many things that will catch your
attention.
A 1 ounce (3
tbsp) serving of flaxseeds contains:
·
Omega-3 (ALA) 6,338mg
·
Fiber 8g
·
Protein 6g
·
Vitamin
B1 31% RDA
·
Manganese 35% RDA
·
Magnesium 30% RDA
·
Phosphorus 19% RDA
·
Selenium 10% RDA
·
Also, flaxseeds
contain a good amount of vitamin B6, Iron, potassium, copper and zinc.
This flax seed
nutrition profile makes it easy to see why it’s one of the most nutrient dense
foods on the planet.
10 Medicinal Benefits of Flax Seeds
1. High in Fiber, but Low in Carbs
One of the most
extraordinary benefits of flax seeds is that they contain high levels of
mucilage gum content. Mucilage is a gel-forming fiber that is water soluble
and has incredible benefits on the intestinal tract.
The mucilage can keep
food in the stomach from emptying too quickly into the small intestine which
can increase nutrient absorption.
Also, flax is
extremely high in both soluble and insoluble fiber which can support colon
detoxification, fat loss and reduce sugar cravings.
You should aim to consume 30-40 g of High fiber foods daily.
2. Healthy Skin and Hair
If you want healthier
skin, hair and nails then consider adding 2 tbsp of flax seeds to your smoothie
or 1 tbsp of flax seed oil to your daily routine.
The ALA fats in flax
seeds benefits the skin and hair by providing essential fats as well as
b-vitamins which can help reduce dryness and flakiness. It can also improve
symptoms of acne, rosacea, and eczema. This also applies to eye health as flax
can reduce dry eye syndrome.
Flax seed oil is
another great option since it has an even higher concentration of healthy fats.
You can take 1-2 tbsp internally to hydrate skin and hair. It can also be
mixed with essential oils and used as a natural skin moisturizer.
3. Weight Loss
A study published in the Journal of Nutrition found that flaxseeds
and walnuts may improve obesity and support weight loss.
Since flax is full of
healthy fats and fiber, it will help you feel satisfied longer so you will eat
fewer calories overall which may lead to weight loss. ALA fats may also help
reduce inflammation.
This is important for
weight loss in that an inflamed body will tend to hold on to excess weight. Add
a couple of teaspoons of ground flaxseed to soups, salads, or smoothies as part
of your weight loss plan.
4. Lower Cholesterol
The journal of Nutrition and Metabolism found that adding flax seeds into your
diet can naturally reduce cholesterol levels.
The soluble fiber
content of flax seeds trap fat and cholesterol in the digestive system so that
it unable to be absorbed. Soluble fiber also traps bile, which is made from
cholesterol in the gallbladder.
The bile is then
excreted through the digestive system, forcing the body to make more, using up
excess cholesterol in the blood and lowering cholesterol overall.
5. Flaxseeds are Gluten-Free
Using flax is a great way to naturally replace gluten-containing
grains which are inflammatory where flax is anti-inflammatory. So, flax
seeds are great for those who have Celiac disease or have a gluten-sensitivity. They may also be a good alternative to omega-3 fats in fish
for people with a seafood allergy.
Another great aspect
of flax being gluten-free is that it can be used as a grain-free option in
cooking. I will often use it along with coconut flour in baking at home.
6. Flaxseeds are High in Antioxidants
(Lignans)
Amongst its other
incredible nutrition facts, flax seeds are also packed with antioxidants.
Lignans are unique fiber-related polyphenols that provide us with antioxidant
benefits for anti-aging, hormone balance and cellular health.
Polyphenols support the growth of probiotics in the gut and may
also help eliminate yeast and candida in the body.
Lignans are also known
for their anti-viral and antibacterial properties, therefore consuming flax
regularly may help reduce the number or severity of colds and flus.
7. Digestive Health
Maybe the biggest flax
seed benefits come from it’s ability to promote digestive health. The ALA in
flax can help protect the lining of the digestive tract and maintain GI health.
It has been shown to be beneficial for people suffering from Crohn’s disease or
other digestive ailments, as it can help reduce gut inflammation.
You can also take 1-3
tbsp of flax seed oil with 8 oz of carrot juice to help naturally relieve
constipation.
Flax is also very high in soluble and insoluble fiber which can
also improve digestive health and is one of the highest magnesium foods in the
world.
Two tablespoons of
flaxseeds contains about 5 g of fiber or 1/4 of the RDA. The fiber found in
flaxseeds provides food for friendly bacteria in your colon that can help
cleanse waste from your system.
8. Flax Seeds for Cancer
Flax seed benefits
have been proven time and time again and even including fighting breast,
prostate, ovarian and colon cancer.
A study published in the Journal of Clinical Cancer
Research discovered that
consuming flax seeds may decrease the risk of breast cancer. The three lignans
found in flaxseeds can be converted by intestinal bacteria into
enterolactone and enterodiol which naturally balance hormones which may
be the reason flax seeds reduce the risk of breast cancer.
Another study published in the Journal of Nutrition found that the lignans in flaxseeds may also reduce the
risk of endometrial and ovarian cancer.
9. High in Omega-3 Fatty Acids
We hear a lot about
the health benefits of fish oil or omega-3 fats. Fish oil contains EPA and DHA,
two omega-3 fats that are critical for optimal health. Although flaxseeds do
not contain EPA or DHA, they do contain ALA, another type of omega-3 fat.
A study published in Nutrition Reviews has shown that approximately 20% of ALA can be converted into EPA, but
only .5% of ALA is converted into DHA. Also,
surprisingly gender may play a big role in conversion where young women had
a 2.5-fold greater rate than men.
Regardless of
conversion, ALA is still considered a healthy fat and should be included in a
balanced diet.
10. Menopausal Symptoms
The lignans in the flax have been shown
to have benefits for menopausal women. It can be used as an alternative to hormone replacement
therapy because lignans do have estrogenic properties.
These properties may
also help reduce the risk of osteoporosis. It can even help menstruating women
by helping maintain cycle regularity.
To experience the flax
seed benefits for your hormones include 1-2 tbsp of flax meal in a
breakfast smoothie along with 1 tbsp of flax seed oil.
How to Use Flax Seeds
There are many great
ways to add these super seeds into your diet including adding them to homemade
muffins, breads and cookies.
One of the most common
questions about baking with flax seeds is, does baking have any effect on
omega-3 fatty acid?
According to many studies, you can bake flax seeds at 300F
for 3 hours and the omega-3’s (ALA) in flax seeds remained stable.
Tips for including
flaxseed in your diet include:
·
Add 1-3 tablespoons of
ground flaxseed to a morning smoothie
·
Mix a tablespoon in
with yogurt and raw honey
·
Bake ground flaxseeds
into muffins, cookies and breads
·
Add to homemade
sprouted granola
·
Can be mixed with
water and used as an egg substitute
Flax Seeds vs. Flax Meal vs. Sprouted Flax
Flaxseeds are best
consumed ground as our bodies cannot access the nutrients if they are eaten
whole and they will pass through undigested.
You can grind the flax
in a coffee grinder, this is best done immediately before eating them so they
do not spend much time exposed to air or you can buy them pre-ground.
However the very best way to experience flax seed
benefits is to consume them in their sprouted form.
Soaking flax seeds and then sprouting them eliminates phytic acid and
may greatly increase mineral absorption.
Like other sources of fiber including chai-seeds and hemp seeds
make sure to take them with plenty of water or other fluids.
