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.
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