Flax seed nutrition facts and Health Benefits

Flax seed, also known as linseed, is one of the ancient cultivated crops since Mesopotamian times, grown for its oil seeds, and fiber. The chewy seeds are packed with full of nutrients, omega-3 fatty acids, antioxidants, minerals, and essential vitamins. Off late, nutritional and health benefits of flax have widely drawn the attention of nutrition researchers as well as health enthusiasts alike across the planet.

Flax belongs to the family of Linaceae, of the genus of Linum, and botanically named as Linum usitatissimum. 

Flax is one of the easily cultivated crops, flourish well both in tropical and subtropical climates, with its higher production as a field crop noted in fertile river valleys. It is an erect annual plant growing about 1 to 1.5 meters tall and bears light-blue colored attractive flowers.

The fruit pod is a round, dry capsule 6–9 mm diameter, containing several brown or golden-yellow seeds (depending on cultivar type). The seeds feature smooth, glossy surface and flat shape that somewhat appear like sesame seeds, but quite larger, measuring about 5–7 mm in length.

In general, there exist two common cultivars of flax; one is predominantly grown for its oil seeds and the other variety for fiber. Seed flax generally features brown, and yellow or golden-yellow color seeds, with most types having similar nutritional values and equal amounts of short-chain omega-3 fatty acids.

Health benefits of Flax seed

• As in other oil seeds, flax too is one of the very high-calorie foods. 100 g of seeds contain 534 calories or 27% of daily-required levels. Further, the seeds are an excellent source of numerous health-benefiting nutrients, dietary fiber, minerals, antioxidants and vitamins that are essential for optimum health.
• Flax seed is rich in monounsaturated fatty acids like oleic acid. It is also one of the top vegetable sources of omega-3 essential fatty acids such as linoleic acid, alpha-linolenic acid (ALA) and arachidonic acids. Regular intake of small portions of flax seeds in the diet helps to lower total as well as LDL or “bad cholesterol” and increases HDL or “good cholesterol” levels in the blood. Research studies suggest that Mediterranean diet that is rich in fiber, monounsaturated fatty acids and omega-3 fatty acids help to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.
• Flax seeds are perhaps one of the most widely available botanical sources of n−3 or ω (omega)-3 fatty acids. Flax seed oil consists of approximately 55% ALA (α-linolenic acid). One spoonful of flax seed oil provides about 8 g of omega-3 fatty acids. Research studies have suggested that n-3 fatty acids by their virtue of anti-inflammatory action help lower the risk of blood pressure, coronary artery disease, strokes and breast, colon and prostate cancers. Adequate quantities of n-3 oils are required for normal infant development and maturation of nervous system.
• The seeds contain lignans, a class of phytoestrogens considered to have antioxidant and cancer preventing properties.
• Flax are an excellent source of vitamin E, especially rich in gamma-tocopherol; containing about 20 g (133% of daily-recommended values) per 100 g. vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen-free radicals.
• The seeds are packed with many important B-complex groups of vitamins such as riboflavin, niacin,thiamin, pantothenic acid, vitamin B-6, and folates. Thiamin is an essential co-factor for carbohydrate metabolism and helps prevent beri-beri disease. Folates help prevent neural tube defects in the fetus when consumed during pre-conception period and pregnancy.
• Furthermore, flax seed is rich source of minerals like manganese, potassium, calcium, iron, magnesium, zinc and selenium.
• Flax or linseed oil has flavorful nutty aroma and has been used in cooking, and as “carrier" or "base oil” in traditional medicines and in pharmaceutical uses.

See the table below for in depth analysis of nutrients: Flax seeds (Linum usitatissimum), Nutritional value per 100 g. (Source: USDA National Nutrient data base)
Principle	Nutrient Value	Percentage of RDA
Energy	534 Kcal	27%
Carbohydrates	28.8 g	22%
Protein	18.3 g	32.5%
Total Fat	42.16 g	170%
Cholesterol	0 mg	0%
Dietary Fiber	27.3 g	68%
Vitamins
Folates	87 µg	22%
Niacin	3.08 mg	19%
Pantothenic acid	0.985 mg	20%
Pyridoxine	0.473 mg	36%
Riboflavin	0.161 mg	12%
Thiamin	1.64 mg	137%
Vitamin A	0 IU	0%
Vitamin C	0.6 mg	1%
Vitamin E	19.95 mg	133%
Vitamin K	4.3 µg	3.5%
Electrolytes
Sodium	30 mg	2%
Potassium	813 mg	17%
Minerals
Calcium	255 mg	22.5%
Copper	1.12 mg	124%
Iron	5.73 mg	72%
Magnesium	392 mg	98%
Manganese	2.48 mg	108%
Zinc	4.34 mg	39%
Phyto-nutrients
Carotene-ß	0 µg	--
Lutein-zeaxanthin	651 µg	--

Selection and storage

Flax seeds are available in the market year around. In the stores, one may come across different forms of flax such as whole dry seeds, roasted, ground, etc. Attempt to buy whole, golden-yellow flax seeds instead of ground (powder) as it ensures that the seeds are intact in nutrients, unadulterated and have a longer shelf life. 

There are two varieties of flax seeds; brown and yellow or golden, with most types having similar nutritional values and almost same amounts of short-chain omega-3 fatty acids. The seeds should feature bright, brown or golden-yellow (depending on the variety) color, smooth, compact, and uniform in size and feel heavy in hand. They are generally available in the airtight packs as well as in bulk bins.

Whole seeds may be placed in cool dry place for many months, while the ground form should be placed inside airtight container and kept in the refrigerator to avoid them turn rancid.

Culinary use

Flax seeds are rich in poly-unsaturated fatty acids. Exposing the ground seeds for longer time in the powder form oxidizes their fatty acids and deprives them of their nutritional value. Therefore, generally, the seeds are ground in a coffee or nut/seed grinder just before use in order to preserve their nutrition-profile.

The seeds can also be enjoyed as snacks either roasted, salted, or sweetened.

• Flax seeds are nutty yet pleasantly sweet in taste. Ground seeds are a great addition as toppings in yogurt, desserts, shakes, cereal based dishes, etc.
• Ground seeds often sprinkled over salads, desserts, particularly sundaes and other ice cream based preparations.
• Flax is widely used in confectionery, as an addition to biscuits, sweets, muffins and cakes.

Safety profile

Flax-seeds have no harmful effects on health when used in moderation. However, flax contains lots of mucilage fiber in their coat which when eaten in large amounts may cause stomach pain, bloating, and laxative diarrhea. Eating raw flax seed is not advised for its risk of cyanogen-glycosides toxicity.

In addition, lignans in flax possess estrogen-like activity. It is therefore, excess consumption of flax, and its products may not be advised during pregnancy for its possible hormone interactions. (Medical disclaimer).

Flax Fights Cholesterol

The consumption of flaxseed is associated with a reduction in total cholesterol, including the LDL (bad) cholesterol and triglycerides. Study after study has shown a positive response to eating ground flax seed daily. Eating low fat foods, increasing your exercise, limiting the salt, sugar and eating flax seed daily are a few ways that you can win the battle against high cholesterol.

Flax Fights Diabetes

Nutritionists are instructing their diabetic patients to eat flax daily. It has been discovered that the omega-3 fat and high fiber in flax may play a role in the fight against diabetes. In a study conducted by the University of Toronto, participants who ate flaxseed bread had blood sugar levels 28% lower an hour after eating than their counterparts who ate bread made with wheat flour!

Flax Fights Cancer

Flaxseed is high in lignans, up to 800 times the amount as in any tested plant food. Lignans (a phytoestrogen) have been called by H. Adlercreutz (in his article “Phytoestrogens: Epidemiology and a Possible Role in Cancer Protection”), natural cancer-protective compounds. Flax seed is also high in alpha linolenic acid (ALA) which has been found to be promising as a cancer fighting agent. The American National Cancer Institute has singled out flaxseed as one of six foods that deserve special study. Flax seed's high fiber aspect is also beneficial in the fight against colon cancer. Epidemiological studies note that diet plays a major role in the incidence of colon cancer. Research has shown that increasing the amount of fiber in your diet reduces your colon-cancer risk. Flax seed, high in fiber, lignans, alpha linolenic acid, is a key player in the fight against cancer, particularly breast and colon cancer.

Flax Fights Constipation

Flax is high in both soluble and insoluble fiber. One ounce of flax provides 32% of the USDA’s reference daily intake of fiber. Flax promotes regular bowel movements because it is high in insoluble fiber. Flaxseed's all natural fiber helps to absorb water, thereby softening the stool and allowing it to pass through the colon quickly. When adding fiber to your diet, it is important to make sure that you are drinking at least eight glasses of water daily. Without enough liquids, fiber can actually cause constipation! In the fight against constipation exercise, eat fruits and vegetables, drink eight glasses of water daily and add two to four tablespoons of flax to your daily regime!

Flax Fights Inflammation

Flax is high in Omega 3 essential fatty acids. That’s good news for people who suffer from inflammatory disorders, including rheumatoid arthritis. Health experts, such as former Surgeon General C. Evertt Koop, recommend eating foods high in Omega 3’s for people suffering from rheumatoid arthritis. It is the inflammation within the joints that cause so much of the pain associated with arthritis. The January 1996 issue of the American Journal of Clinical Nutrition reported that the participants in a study that took flax oil daily reduced inflammatory responses by as much as 30%.

Flax Fights Menopausal Symptoms

Hot flashes, night sweats, irritability, moodiness…ah, the joys of menopause. Can flax really help? Yes it can! Flax, like soy, is a phytoestrogen. Phytoestrogens are estrogen-like substances that are found in plants. Flax is the richest known plant source of phytoestrogens. Phytoestrogens act as a natural hormone therapy and help to stabilize hormonal levels. This stabilization of hormonal levels helps to lesson the symptoms of menopause.

Flax fights Heart Disease

Heart disease, the number one killer in America, has claimed the lives of too many of our family and friends. Years of a sedentary lifestyle, super size meals and processed foods has finally caught up with us. Can flax help? Yes it can. Numerous studies have been done on the effect of flax on heart disease, yielding many positive findings. Flax has been found to help reduce total cholesterol, LDL levels (the bad cholesterol), triglycerides. Flax helps to reduce clotting time and thereby reduces the chance for heart attacks and strokes. Regular intake of flax protects against arrhythmias and helps keep the arteries clear and pliable!

Flax and the Immune System

Across the table, your co-worker sneezes, no tissue in sight, you feel a light spray hit your face and shudder. Standing in a crowded elevator, in a busy mall, or in an airplane, you sometimes feel like you can’t escape getting at least one or two colds each year…or can you? Research has found that eating flax daily favorably affects immunity, the body’s ability to defend itself successfully against bacteria and viruses. Two components of flax, lignans and ALA (alpha-linolenic acid), have been found to affect immune cells and compounds that control immune reaction.

Flax fights “The Blues”

It’s that tired feeling that a good night's rest won’t shake… that listless down in the dumps feeling that you just can’t get rid of. We call it “the blues”, otherwise known as atypical depression, the most common form of depression. Preliminary research suggests that eating a diet rich in flax could slash your risk of ever feeling “down in the dumps”. Follow up studies show that just 2-3 tablespoons of flax daily can help up to 2/3rds of severely depressed women bounce back within eight weeks. Flax, says Udo Erasmus, PhD, has a mood boosting ingredient: docosahexaenoic acid (DHA) that is essential for the proper function of brain cells, yet up to 85% of women aren’t getting enough of it. Early research conducted by Dr. Martha Clare Morris of Chicago’s Rush-Presbyterian-St. Luke’s Medical Center notes that a diet rich in omega-3 fatty acids is believed to be important for brain development. She stated that some participants in the study saw a decreased risk of Alzheimer’s from eating a diet high in Omege-3 fatty acids(Flax is the richest source of Omega 3’s in the plant kingdom). More research is needed in the area of flax and its relation to depression and brain function, however preliminary research is very promising.

Information Source:

http://www.nutrition-and-you.com/flax-seed.html

http://www.flaxhealth.com/howflaxhelps.htm