Flax seeds are small oil seeds that contain omega-3 fats, fiber, and other plant compounds.
They may help improve digestion and reduce the risk of heart disease, type 2 diabetes, and cancer.
Flax seeds (Linum usitatissimum) — also known as common flax or linseeds — are small oil seeds that originated in the Middle East thousands of years ago.
Lately, they have gained popularity as a health food.
This is due to their high content of heart-healthy omega-3 fats, fiber, and other unique plant compounds (1Trusted Source, 2Trusted Source, 3Trusted Source).
Flax seeds have been linked to health benefits, such as improved digestion and a reduced risk of heart disease, type 2 diabetes, and cancer.
They’re easily incorporated into your diet — grinding them is the best way to make the most of their health benefits.
Flax seeds are usually brown or yellow.
They’re sold whole, ground/milled, or roasted — and are often processed into flaxseed oil.
This article tells you everything you need to know about flax seeds flax seeds benefits of alsi.
Nutrition facts
Flaxseeds have 534 calories per 3.5 ounces (100 grams) — corresponding to 55 calories for each tablespoon (10 grams) of whole seeds.
They consist of 42% fat, 29% carbs, and 18% protein.
One tablespoon (10 grams) of whole flax seeds provides the following nutrients (4Trusted Source):
Flax seeds are made up of 29% carbs — a whopping 95% of which is fiber.
This means that they’re low in net digestible carbs — the number of total carbs minus the amount of fiber — making them a low-carb food.
Two tablespoons (20 grams) of flax seeds provide about 6 grams of fiber.
This is roughly 15–25% of the Reference Daily Intake (RDI) for men and women, respectively (5Trusted Source).
The fiber content is composed of (6Trusted Source):
20–40% soluble fiber (mucilage gums)
60–80% insoluble fiber (cellulose and lignin)
Soluble fiber helps regulate blood sugar and cholesterol levels.
It also promotes digestive health by feeding your beneficial gut bacteria (7Trusted Source, 8Trusted Source).
When mixed with water, the mucilage gums in flax seeds become very thick. alsi ke fayde
Combined with the insoluble fiber content, this makes flax seeds a natural laxative.
Consuming flax seeds can help promote regularity, prevent constipation, and reduce your risk of diabetes (2Trusted Source, 9Trusted Source, 10Trusted Source).
Protein
Flax seeds are made up of 18% protein. Their amino acid profile is comparable to soybeans.
Despite containing essential amino acids, they’re lacking in the amino acid lysine.
Therefore, they’re considered an incomplete protein (11).
Still, flax seeds are high in the amino acids arginine and glutamine — both of which are important for heart and immune system health (12Trusted Source, 13Trusted Source).
Fat
Flax seeds contain 42% fat, with 1 tablespoon (10 grams) providing 4.3 grams.
This fat content is composed of (14Trusted Source):
73% polyunsaturated fatty acids, such as omega-6 fatty acids and the omega-3 fatty acid alpha-linolenic acid (ALA)
27% monounsaturated and saturated fatty acids
Flax seeds are one of the richest dietary sources of ALA. In fact, they’re only exceeded by chia seeds (15).
ALA is an essential fatty acid, which means that your body cannot produce it.
Thus, you need to obtain it from the food you eat.
Flaxseed oil contains the highest amount of ALA, followed by milled seeds.
Eating the seeds whole provides the least amount of ALA, as the oil is locked up inside the fibrous structure of the seed (16Trusted Source).
Due to their high content of omega-3 fatty acids, flax seeds have a lower ratio of omega-6 to omega-3 than many other oil seeds.
A lower ratio of omega-6 to omega-3 fatty acids has been linked to a lower risk of various chronic diseases (17Trusted Source, 18Trusted Source).
However, flax seeds don’t contain as much omega-3 as fish oils.
What’s more, your body needs to convert the ALA in flax seeds to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) — a process that is often inefficient (19Trusted Source, 20Trusted Source, 21Trusted Source).
One type of flax seeds — solin, the yellow variety — is not as nutritious as regular flax seed.
It has a very different oil profile and is low in omega-3 fatty acids (22).
Flax seeds are very high in fiber and provide good amounts of protein.
They’re also rich in fat and one of the best plant-based sources of heart-healthy omega-3 fatty acids.
Vitamins and minerals
Flax seeds are a good source of several vitamins and minerals:
Thiamine. This B vitamin is also known as vitamin B1.
It’s essential for normal metabolism and nerve function.
Copper. An essential mineral, copper is important for growth, development, and various bodily functions (23Trusted Source).
Molybdenum. Flax seeds are rich in molybdenum.
This essential trace mineral is abundant in seeds, grains, and legumes (24Trusted Source).
Magnesium. An important mineral that has many functions in your body, magnesium is occurs in high amounts in grains, seeds, nuts, and green leafy vegetables (25Trusted Source).
Phosphorus. This mineral is usually found in protein-rich foods and contributes to bone health and tissue maintenance (26Trusted Source).
Flax seeds are a good source of several vitamins and minerals needed for optimal health.
These include thiamine (vitamin B1), copper, molybdenum, magnesium, and phosphorus.
Other plant compounds
Flax seeds contain several beneficial plant compounds:
p-Coumaric acid. This polyphenol is one of the main antioxidants in flax seeds.
Ferulic acid. This antioxidant may help prevent several chronic diseases (27Trusted Source).
Cyanogenic glycosides. These substances may form compounds called thiocyanates in your body, which can impair thyroid function in some people.
Phytosterols. Related to cholesterol, phytosterols are found in the cell membranes of plants.
They have been shown to have cholesterol-lowering effects (28Trusted Source).
Lignans. Lignans are present in almost all plants, acting as both antioxidants and phytoestrogens.
Flax seeds are exceptionally rich in lignans, containing up to 800 times more than other foods (29Trusted Source).
Brown flax seeds have slightly higher antioxidant activity than yellow varieties (15).
Lignans
Flax seeds are one of the richest known dietary sources of lignans.
These nutrients function as phytoestrogens (2Trusted Source).
Phytoestrogens are plant compounds that are similar to the female sex hormone estrogen.
They have weak estrogenic and antioxidant properties (30Trusted Source).
They have been linked to a decreased risk of heart disease and metabolic syndrome, as they reduce levels of fat and glucose in your blood.
Flax lignans also help reduce blood pressure, oxidative stress, and inflammation in your arteries (31Trusted Source).
Lignans are fermented by bacteria in your digestive system and may reduce the growth of several cancers — especially hormone-sensitive types, such as breast, uterus, and prostate cancer (31Trusted Source, 32Trusted Source).
Source : healthline.com
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