Flax is also named as linseed. It is one of the nutrient-dense and fiber-containing seeds. Flax is grown for getting its seeds, which can be included in flaxseed meal that are pressed into the oil or produced into linen. Some people think that flax seeds are best for including in the diet to promote weight loss.
The flax has a scientific name as Linum Usitatissimum, which tells more about the plant and human relationship. The Linum is similar to linen, which means fabric that is produced from flax from 3,000 years. The Usitatissimum means the greatest use, which proves the quality with the ring.
Flaxseed is popularly known in the world as linseed, which is sold as preservative and wood finish.
Golden and brown flax are two different types of flax containing rich nutrition. Like every food, harvesting quality of flaxseeds also determines, including nutrient composition.
Amounts per 1 cup: Whole Flaxseed (168g)
Calories – 897 (3756 kJ)
%DV – 45%
Carbohydrate- 198 (829 kJ)
Fat – 593 (2483 kJ)
Protein – 107 (448 kJ)
Alcohol – 0.0 (0.0 kJ)
Protein & Amino Acids
Protein – 30.7 g
Total Carbohydrate – 48.5 g
Dietary Fiber – 45.9 g
Starch – 0.0 g
Sugars 2.6 g
Fats & Fatty Acids
Amounts Per Selected Serving
Total Fat 70.8g
%DV – 109%
Saturated Fat – 6.2 g
%DV – 31%
Monounsaturated Fat – 12.6 g
Polyunsaturated Fat – 48.3 g
Total trans fatty acids ~
Total trans (monoenoic fatty acids)~
Polyenoic fatty acids~
Total Omega-3 fatty acids – 38325 mg
Total Omega-6 fatty acids – 9931 mg
Vitamin A – 0.0
%DV – 0%
Vitamin C – 1.0 mg
%DV – 2%
Vitamin D ~
Vitamin E (Alpha Tocopherol) – 0.5 mg
%DV – 3%
Betaine – 5.2 mg
Calcium – 428 mg
%DV – 43%
Iron – 9.6 mg
%DV – 53%
Magnesium – 658 mg
%DV – 165%
Phosphorus – 1079 mg
%DV – 108%
Potassium – 1366 mg
%DV – 39%
Sodium – 50.4 mg
%DV – 2%
Zinc – 7.3 mg
%DV – 49%
Copper – 2.0 mg
%DV – 102%
Manganese – 4.2 mg
%DV – 208%
Selenium – 42.7 mcg
%DV – 61%
Cholesterol – 0.0 mg
%DV – 0%
Alcohol – 0.0 g
Water – 11.7 g
Ash -6.2 g
Caffeine – 0.0 mg
Theobromine – 0.0 mg
Flax Seeds for Weight loss
Flax seeds also called linseed. It is a nutrient-dense and plenty of fiber-containing crops. Flax is popular for its seeds. Some people consider flax seed helpful for weight loss.
Let’s know how flax seeds help in weight loss.
Full of fiber
Flax seeds contain a lot of fiber. Eating food with high fiber helps to slow down the digestion process and prevent short hunger. Limiting frequent hunger cut down more calorie consumption and assist in weight loss. Fiber-rich food also stimulates the digestive tract.
Consuming fiber is important to move the food in intestines and prevent constipation obstructions. It also helps to normalize blood sugar and manage a healthy weight.
Omega-3 fatty acids
Flax seeds include plenty of omega-3 fatty acids, which is the foremost nutrient for weight loss. Eating healthy fat like omega-3 supports to prevent inflammation, which can cause heart problems. It is also helpful to fight against autoimmune disease, decrease the risk of certain cancer.
Lignin is one of the complex polymer available in the wall of various plants. It has a stiff or woody texture. Lignin helps to lower the blood pressure and assist in weight loss.
The lignin also helps to flush out the toxins caused by oxidative stress in the body. Flaxseeds contain nearly 800 times extra lignans than the other plants. These phenolic synthesis work as antioxidants to reduce free radical damage.
The free oxygen radical turn on the proinflammatory molecules and affect the structure of DNA. It can cause inflammation and more stress in the body. Having continued state of inflammation and stress increases insulin resistance, obesity, and type 2 diabetes.
The essential omega-3 fatty acid present in flaxseed, such as alpha-linolenic acid, or ALA helps to promote heart health. It assists in a building block for other signals molecules, which prevent excessive inflammation. The ALA also reduces inflammation damage and protect blood vessels.
According to many studies, dietary flaxseed boost blood levels of ALA. Even the ground flax seeds, including baked goods like muffins, and bread. Consuming flaxseeds provide omega-3 fatty acids and increase bloodstream ability from eicosapentaenoic acid and docosapentaenoic acid.
Increased DPA and EPA also lower the inflammation and prevent damage to blood vessels from inflammation. These lignans raise the inflammation risk when produced in extra amounts. The overall inflammation-reducing benefits of lignans and ALA present in flaxseeds shown in baked products like muffins, which reduces 10-15% in C-reactive protein levels. CRP levels generally indicate the inflammation status in the entire body.
The intake of flaxseed helps to prevent oxidative stress in your blood vessels. Additionally, it is a good source of the antioxidant, mineral, polyphenols in flaxseed, such as lignans, which provide significant antioxidant benefits.
The presence of antioxidants in flax seeds reduces the lipid peroxidation and reactive oxygen species in the bloodstream by consuming flaxseed 2-tbsp every day.
Consuming flaxseed helps to reduce the ratio of LDL to HDL in many human studies and raise the apolipoprotein A1 levels, which is the main protein available in the HDL cholesterol. The HDL linked benefit partly because of fiber content in flaxseeds, consuming two tablespoons of ground flaxseeds offer 4-grams of dietary fiber.
According to studies, flaxseed helps to reduce blood pressure. Various studies have found that it increases the ability to manage blood pressure from its content of omega-3 acid in people diagnosed with hypertension.
Anti-Inflammatory and Antioxidant Benefits
The antioxidant and anti-inflammatory benefits from flaxseed may not apply to the cardiovascular system. Oxidative stress which linked with deficiency of antioxidants and more inflammation, and it is a risk factor of many health problems. These ailments include the increase in insulin resistance, asthma, type2 diabetes, and metabolic syndrome. There is preceding evidence that either whole flaxseed consumption or its component can reduce the risk of all problems above by raising antioxidant and anti-inflammatory protection.
Reduce Cancer Risk
The presence of antioxidant and inflammation-reducing benefits in flaxseeds helps to keep away the cancer risk. That’s because chronic oxidative stress and chronic inflammation increase the risk factors of certain cancer growth.
According to research, flaxseed consumption helps to prevent colon cancer, prostate cancer, and breast cancer.
The content of lignans in flaxseed provides antiangiogenic qualities, which limit the new tumor formation in the blood vessels. The flaxseed contains lignan around 800 times more than other foods.
According to research, eating one muffin with 25 grams of ground flaxseed every day for 40 days lower the growth of tumor cells in women with breast cancer.
Research shows that flaxseed consumption benefits for reducing the risk of colorectal cancer. Some research shows that eating lignans from flaxseed linked with lowering colorectal cancer risk.
Research tells that the presence of lignans in the flax seeds also helps to reduce the chances of endometrial cancer risk.
The phytoestrogens of flaxseed can promote your lungs healthy and prevent cancer growth risk.
Flaxseed contains a rich amount of soluble fiber, which quickly gets dissolved in water. It also has insoluble fiber, which takes time to get dissolve with water.
Insoluble fiber stays in the intestinal tract. It absorbs the water and includes bulk to your digestive tract. Flaxseed also manages your movement from the gut regularly.
However, there is more research required for treating constipation with flaxseeds. It will differ from person to person.
Flaxseed also benefits for the digestive tract. The rich fiber content of flaxseed, including mucilaginous fiber, helps to reduce gastric emptying and promote the intestinal absorption of essential nutrients. Flaxseed fiber also promotes the food passage from the intestine.
The lignans content of flaxseed shows a potential reduction in the reduction of cellular damage that could contribute to the risk of colon cancer. It is an important group of the digestive tract, which got more attention from research studies.
According to mixed findings, flaxseeds also benefit the symptoms of post-menopause by reducing hot flashes.
According to flaxseed, the lignans have shown to promote estrogen production from increased transcription formation factor-like ER-alpha and ER-beta, also anti-estrogenic, which work against the production of estrogen by limiting enzyme-like estrogen synthetase.
It also helps to reduce the activity of 5-alpha reductase, which is an enzyme that turns testosterone in the dihydrotestosterone, and 17 beta-hydroxysteroid dehydrogenases another enzyme to change estrone into estradiol.
Flaxseed helps to treat this complicated condition according to different symptoms.
Low in Calories
Flaxseed is low in calories, which makes the body use stored fats and glycogen. One tablespoon of flaxseed (ground) provides 73 calories.
Fewer calories intake burn negative energy and balance the body weight. It is the best weight loss strategy without feeling hungry. Adding flaxseed in a weight loss diet is the best option.
Breast pain (mastalgia)
According to research, consuming flaxseed every day for three months helps to reduce breast pain symptoms linked with the menstrual cycle.
Eating ground or whole flaxseed helps to promote kidney functions in people with systemic lupus erythematosus-SLE.
Benign prostatic hyperplasia (BPH)
It is a condition of the enlarged prostate disease that can be treated with 300 to 600 mg daily consumption of flaxseed for four months. It helps to lower the urinary tract symptoms linked with BPH and boost quality life.
Kidney failure treatment is known as hemodialysis, often, causes abnormal inflammation and cholesterol levels. According to early research, consumption of ground flaxseed two times in a day for 8-weeks during hemodialysis lower the total and reduced density lipoprotein cholesterol. Consuming flaxseed also helpful for lowering inflammation in people with hemodialysis.
Flaxseed promote brain health
Adding flaxseed helps to benefit your brain health. The presence of omega-3 fatty acids provides alpha-linolenic acid to promote brain health.
Promote skin health
The presence of omega-3 fatty acid in the flaxseed reduce skin problems such as irritation, rashes, and redness and promote wound healing.
Apart from skin, flaxseed also promotes nail health by adding two tablespoons of flaxseed in breakfast. The presence of ALA fats in the flaxseeds and vitamin B lessen the dryness and flakiness in the skin. Flaxseed oil also works to moisturize the skin.
Stops hair breakage
Adding flaxseed helps increase hair elastic and strengthen hair roots. It prevents hair breakage and reduces hair fall.
Having brittle hair is a sign of omega-3 deficiency in your diet. Flaxseed contains rich omega-3 fatty acids that help to make your hair stronger and reduce hair fall. They also help to prevent conditions like cicatricial alopecia, which is a permanent condition of hair loss occurred by inflammation.
You can create a hair gel with flaxseeds. Use two cups of boil water and add4-tablespoon of flaxseeds in it. Cover the contain and simmer it for 15-20 minutes. Switch off the heat and strain all the infusion. Apply this gel in your scalp every morning and wash after 20 minutes.
Osteoporosis is a crucial disease in which your bone get destruction. This disease occurs in old age but strengthening your bone at an early age helps to reduce the risk of getting osteoporosis. Adding flaxseed helps to prevent this disease and manage your bone health. It also lubricant for bone joints.
Benefit male health
The consumption of flaxseed helps to benefit male fertility. It promotes sperm mobility and health. Eating regular flaxseed helps to promote sexual health and boost testosterone levels. Testosterone is an essential sex hormone in the human body. Flaxseed consumption increases libido and male sex features. The fatty acids in flaxseed that helps to build blocks linked with sex hormones. It also increases the blood flow to the sexual organs and maintains an erection for a longer time.
According to studies, the lignans present in flaxseed helps to prevent radiation. Scientists have discovered dietary lignans found in flaxseed helpful for lung problems.
Flaxseed helps to prevent the radiation problem from radiation therapy or accidental exposure.
How to Select Flaxseeds
You can buy flaxseeds whole or grounded flax seeds. Both the form of flax seeds provides different benefits. Flax seeds are difficult to chew, so you can grind it while using to increase your digestibility. How you will also require more time to grind the flax seeds properly and already grounded flaxseeds can be a convenient option.
On the other hand, already grounded, flaxseeds have shorter validity than the whole flaxseeds. The whole flax seeds are found in pre-packaged containers and bulk bins.
Make sure to check the bulk sections of flax seeds stored and covered properly. Properly covered flaxseeds remain fresh and good. Make sure to check there should not be moisture in the flax seeds.
The WHFoods encourage the certified organic food purchase, and flax seeds don’t have an exception.
According to the research on organic foods, you can have less exposure to contamination and pesticides by purchasing organic foods like flaxseeds.
If you buy whole flaxseeds from the airtight container or stored one from dry, dark and cool place, keep them in the refrigerator.
Ground flaxseeds are found both non-refrigerated and refrigerated.
If you are taking ground flaxseed, which is in the storage shelf at room temperature, then it is advised to check the seal of the bottle or container, which should be sealed with gas or vacuum. If you get refrigerated ground flaxseed, then it should not be necessary to have a vacuum-sealed package, but it can help the food quality.
How to Store Flaxseeds?
The storage of flaxseed depends on how you purchase. However, there are two types of storage for flaxseeds.
Ground Flaxseeds Storage
Despite which form you purchase the ground flaxseeds with vacuum-sealed packaging require to keep in refrigerator after opening. Because the ground flax seeds are more prone to spoilage and oxidation.
Similarly, if you grind whole flaxseeds at your home in a coffee or spice grinder, store them in an airtight container and refrigerator. If you are using a glass jar, then also keep in dark to prevent light exposure. You can store flax seeds safely for 6-16 weeks with all precautions.
Whole Flaxseeds Storage
Whole flaxseeds can be stored for 6-12 months in a cool and dry place with the airtight container. You can also refrigerate it for preventing damage.
Flaxseed Oil Storage
Perished flaxseed oil should be kept in an opaque bottle and refrigerator.
Generally, flax seeds are safe for health when taken in moderation. Still, there are some important things to keep in mind before adding flax seeds in your weight loss diet.
Do not eat raw and unripe flax seeds. Eating unripe or raw flaxseed causes indigestion from toxic compounds.
Pregnant women also require to avoid eating flaxseeds as it may cause to induce hormonal side effects. Make sure to drink enough water while consuming flax seeds. It requires more hydration to digest the foods dues to its extra fiber content. Limited water intake can cause constipation.
How Many Flaxseeds Should I Take?
Generally, consuming one tablespoon or two every day good for making sure to get the physiological amounts. The same quantity applies to oil.
Some people can manage to consume five tablespoon meals every day without any harm. You can also use flaxseed oil as a substitute for olive oil for dressing salad.
Everyone has a different type of health, so, try and experiment. If you feel sick or get any symptoms, then ask your doctor for a good dietary approach and specific recommendation.
Who Should Not Consume Flaxseeds?
- Avoid consuming flaxseed if you are suffering from inflammatory bowel disease and irritable bowel syndrome. Flaxseeds work as laxatives and may cause to irritate your colon walls and result in inflammation accompanied by bleeding.
- If you are suffering from endometriosis and hormonal irregularity, then avoid consuming flaxseed because it can disturb the estrogen.
- Avoid consuming flaxseed during pregnancy and breastfeeding.
- People with a blood-thinning problem or on medication should also avoid the flaxseeds to reduce blood clotting.
Flax Seeds: Versatile Ingredient
- Flax seeds or its oil can be used in many foods including,
- Add flaxseed in water and drink with everyday fluid.
- Sprinkle flaxseed oil for dressing salad
- Pour some ground flaxseed in cold or hot cereal breakfast
- Mix flaxseed with yogurt.
- Include flaxseed in muffin, cookie, and bread.
- Include flax in your favorite smoothie
- You can also use flaxseed into meat patties.
It is unclear whether flaxseed benefits to manage diabetes. People with diabetes problems should check with a physician before adding flaxseeds in their diet as flaxseeds may interact with the medicine of diabetes.
The presence of omega-3 fatty acids helps to raise the bleeding risk if you are on medication of warfarin. It should be strictly taken under the guidance of a health expert.
If you are on any other supplement or herbal medication, care must be required.
Best Ways to Eat Flax
Begin your morning with healthy omega-3 by adding cold cereal or hot cereal like oatmeal.
Make a delicious smoothie of flax seeds, including nutty flavor and proteins. You can also add fruits to increase the nutritional benefits.
Mix some yogurt with fruits and flaxseeds to make morning parfait.
Green salad is another healthy option containing flaxseed oil and omega-3. It will provide enough fiber and include some soaked flaxseed as a topping.
When making a salad of chicken, tuna, or egg, include flaxseeds for dressing to increase proteins.
You can replace the flour in breaded recipes like a tender chicken with ground flax seeds. You can also mix ground flax seeds with some crushed nuts like almonds or pecans to get delicious crust fish.
Garnishing soup with 1-tbsp of ground flaxseed provides slight nutty taste in your soup.
Chili, Casseroles, and Stews
Get a boost of omega-3 and fiber by stirring some ground flax seeds with chili, stew, and hearty casserole.
Ground Meat Dishes
Replace some ground flax with breadcrumbs in ground meat recipes such as tacos, meatballs, and meatloaf.
Including ground flaxseed with muffin batter, cookies, cake, and bread is another best option to eat flaxseeds.
While on a weight loss plan, you must also promote your entire body health to make sure they are not getting affected by weight loss. Flaxseed is a healthy option for whole-body health. People with allergy or side effects can take the doctor’s advice to reduce the risk.