Flax Seeds 101: Nutrition Facts and Health Benefits

Flax seed is a healthful plant-based food that provides a wide range of nutrients, such as essential fats, fiber, and antioxidants. Many health benefits of Flax Seeds are mentioned in this article, which can help you determine how much useful this plant product is for you.

In ancient Egypt and China, people were used to growing flax as a crop, while in Asian countries, it has been popular as a medicinal plant for thousands of years. Nowadays, flax seed is used in various forms, such as flour, seeds, capsules, powder, tablets, and oil. This nutritious food is used as a dietary supplement to prevent several diseases, such as cancer, constipation, heart disease, high cholesterol, and diabetes.

Flax Seeds contain some special nutrients like polyunsaturated fatty acids (alpha-linolenic acid or omega-3, antioxidants, fiber, protein, and lignans. These nutrients also help prevent many conditions.

However, there’s still a need to have more evidence to support all of these claims. In this article, the nutritional facts and profile of flax seeds are discussed so that you may easily understand the potential benefits of this plant-based food.

Nutritional Profile

flax seeds contain 600 calories per 100 grams which means it contains 200% protein, 30% carbs, and 40% fat. 

According to an analytical study, 10 grams of flax seeds provide you with the following nutrients:

• Fat: 4.5 grams
• Calories 50.
• Water: 8%
• Protein: 1.5 grams.
• Carbs: 5 grams.
• Sugar: 0.5 grams.
• Fiber: 3 grams.

Carbs and Fiber

Around 25 to  30% of carbs are found in flax seeds. However, they have lower levels of net digestible carbs. Net digestible carbs amount can be obtained by subtracting the amount of fiber from the total number of carbs. This procedure makes it a low-carb food.

Studies confirmed that one tablespoon of flax seed provides 3 grams of fiber. This is approximately 10 to 20% of Reference Daily Intake (RDI) for men and women respectively.

In addition, flax seeds contain fiber content that is composed of:

• 30-50% soluble fiber like mucilage gums.
• 50-90% insoluble fiber like lignin and cellulose.

Soluble fiber helps regulate your cholesterol and blood sugar levels. It also promotes the health of your beneficial gut bacteria leading to improved digestive health.

Mucilage gums in flaxseeds become very thick when mixed with water. Combining them with insoluble fiber content makes them a natural laxative.

Consumption of flax seeds can help reduce the risk of diabetes, promote regularity, and prevent constipation.

Minerals and Vitamins

These seeds are a rich source of minerals and vitamins, including:

Copper: This is an essential mineral that is important for development, growth, and some other body functions.

Phosphorus: This is usually found in protein-rich foods and directly takes part in tissue maintenance and bone health. 

Molybdenum: Flax seeds are full of molybdenum. This mineral is found in legumes, grains, and seeds.

Magnesium: This is another essential mineral that is important for performing many functions in your body. It is richly found in green leafy vegetables, nuts, grains, and seeds.

Thiamine: This is a form of vitamin B which is also known as vitamin B1. It is significant for its role in nerve function and metabolism.

Protein

The amino acid profile of flax seeds is comparable to soybeans because they have enough quantity of flax seeds i.e. 23%. Although flax seeds are rich in essential amino acids, they are lacking in amino acid lysine. That’s why they are considered incomplete proteins.

However, flax seeds are still high in amino acids called glutamine and arginine. Both are important for the immune system and heart health.

Fat

A large amount of fat is found in flax seeds i.e. approximately 45% per 10 grams. Fats found flax seeds have nutrient content:

• 25% unsaturated and saturated fatty acids.
• 75% alpha-linolenic acid (ALA) and Omega-3 fatty acids.

Flax seeds are rich in dietary sources like ALA. In fact, only chia seeds have more ALA than flax seeds. This is an essential fatty acid, which your body cannot produce by itself. You can obtain it only from your food.

Moreover, flax seed oil also contains higher amounts of ALA, followed by milled seeds. Eating whole seeds provides less amount of ALA, while oil is locked up inside the fibrous structure of seeds. Flax seeds also have a high content of omega-3 fatty acids but they have a lower ratio of omega-6 to omega-3 fatty acids than many other oil seeds. These lower amounts of omega-6 to omega-3 fatty acids make them good for lowering the risk of various chronic diseases. However, the omega-3 amount in flax seeds is less than in fish oil.

Lignans

Flax seeds are rich in popular dietary sources of lignans. These nutrients are special phytoestrogens which are actually plant compounds that are similar to female sex hormone estrogen. They have antioxidant and weak estrogenic properties. Lignans Are also associated with a decreased risk of metabolic syndrome and heart disease, as they help reduce levels of glucose and fat in your blood.

Moreover, flax lignan is also good for reducing oxidative stress, blood pressure, and inflammation in your arteries. Bacteria found in your digestive system ferment lignan and reduce the growth of several cancers, such as breast cancer, prostate cancer, uterus cancer, and hormone-sensitive cancers.

Potential Health Benefits of Flax Seeds

Flax seeds are rich in nutrients that may have various health benefits. They also contain antioxidants like other plant-based foods. They can help prevent certain diseases by removing free radicals from your body.

The free radicals occur in your body as a by-product of many natural biochemical processes and environmental pressure. Excess amounts of free radicals in your body can cause oxidative stress, leading to cell damage and disease. 

The following section of the article discusses the potential health benefits of flax seeds in more detail.

Reducing the Risk of Cancer

Omega-3 fatty acids in flax seeds may help prevent several types of cancer cells from growing. They also contain lignans, which are antioxidants that can slow tumor growth by preventing them from forming new blood vessels.

A study found a lower incidence of breast cancer among females who eat flax seeds regularly. In addition, a 2017 study concluded that flax seeds are good for reducing the risk of breast cancer after menopause.

Lignans as a type of phytoestrogen act in a similar way to estrogen. However, some concerns about phytoestrogen include the risk of breast cancer but recent studies suggest that they may play a positive role in the prevention of breast cancer.

Improving Heart Health and Cholesterol Levels

Heart Health Association recommends consuming more omega-3 and fiber to boost heart health. Lignans are also good for preventing cardiovascular disease. False seeds are rich in all these nutrients. Flax seeds are also linked with phytosterols which are similar to cholesterol in structure but also help prevent the absorption of cholesterol in the intestines.

A 2011 study worked on the effects of flax seeds on the cholesterol levels of males. Participants were given 50 mg of lignan capsule for 10 weeks. Results showed a fall in cholesterol levels after taking lignans. The researchers of the 2013 study, involved 27 people who consumed flaxseeds that helped them to remove body fat. The results showed that dietary flax seeds may be useful for lowering cholesterol levels.

Moreover, scientists also suggested that omega-3 oil present in flax seeds is linked with a reduction in cardiovascular risk.

Research suggests that flax seeds offer an alternative to marine sources of omega-3. This could make it a useful resource for people who follow a plant-based diet.

Relieving the Symptoms of Arthritis

According to studies, flax seeds are used as an effective remedy for joint pain and stiffness. Doctors, often, recommend these seeds for those who are living with lupus, Raynaud’s phenomenon, and Rheumatoid arthritis.

However, there is a lack of evidence to support such health benefits of flax seeds. More research is needed to verify that ALA in flax seeds can help reduce inflammation. It is usually taken in the form of:

• Capsules (1000-2500 mg per day).
• Ground powder (one and a half tablespoon per day).
• Oil (two and a half tablespoons per day).

Reducing Hot Flashes

Women who do not use estrogen therapy during their menopause experience hot flashes. Studies showed that flax seeds may reduce hot flashes in those women. Another research at the same time concluded that flax seeds have no effects on hot flashes at all.

Improving Blood Sugar Levels

Different phytoestrogens like lignan are present in flax seeds that may help reduce the risk of chronic conditions, including diabetes. A 2014 research concluded that people experiencing obesity, menopause or prediabetes symptoms may use flax seeds to reduce the severity of such symptoms. The researchers said that a specific dosage of flax seeds may help lower the glucose and insulin levels and also help improve insulin sensitivity but the dosage must be in that specific quantity otherwise the result may be reversed.

Another research rodent study confirmed that flax seeds have compounds that reduce the incidence of type 1 diabetes and delay the onset of type 2 diabetes. The results do not apply to humans, however. The same year, scientists found that consuming 40 g of flax seeds for 10 weeks can improve blood sugar levels or insulin resistance in prediabetic people. However, the effects of flax seeds on the diabetes symptoms are still unclear.

Preventing Constipation

Insoluble Fiber Is richly found in flax seeds, which do not dissolve in water, but instead remain in their digestive tract after eating. Then, it absorbs water and adds bulk, which helps ease constipation. Research centers do not have sufficient evidence to support that flax seeds reduce constipation. Researchers said that eating flax seeds with too little water can lead to intestinal blockage and worsen constipation. Another study suggested that flaxseed oil or eating too much flax seeds can cause diarrhea.

Reducing the Impacts of Radiation

According to some previous research, dietary lignans found in flax seeds helped mice recover from radiation exposure. Results concluded that the mice that consumed lignans had lower levels of inflammation, fibrosis, oxidative damage, or injury. In addition, they also have a better survival rate than those who didn’t consume these seeds.

However, working on humans for such results is continued. If the result is similar to mice, it will prove that lignans in flax seeds are also a good source to treat lung issues following exposure to radiation.

Other Conditions

Research Center for Food and Nutrition is currently working to find out whether or not the nutrients in flaxseed can help with certain health conditions, such as:

• Metabolic syndrome.
• Inflammation.
• Diabetes.
• Ovarian cancer.
• Asthma.
• Cardiovascular disease.
• Flax seeds used in medicinal drugs help in:
• Protecting against cancer.
• Promoting overall health.
• Preventing chronic conditions, such as arthritis, atherosclerosis, and diabetes.
• Restoring the skin’s balance.

Risks Linked to Consumption of Flax Seeds

According to studies, nutrients in flax seeds may not be beneficial for all people. If you have any of the below-mentioned conditions, first talk to your doctor or nutritionist before consuming flax seeds:

• Having an allergic reaction to flax seeds.
• Using non-steroidal anti-inflammatory drugs.
• Using cholesterol-lowering drugs.
• Using blood thinners, like aspirin.
• Having hormone-sensitive uterine or breast cancer,
• Are pregnant or breastfeeding?

Moreover, follow the following instructions more carefully, when consuming flax seeds:

• Avoid using flaxseed oil in cooking and avoid the microwave to reheat the dishes containing flaxseed oil.
• Avoid consuming unripe or raw flax seeds, because they may have toxic compounds.
• Purchase dark and small bottles of flaxseed oil and store them in the refrigerator, as this oil can spoil quickly.
• Don’t use the flaxseed oil past the expiration date on the label.
• Prefer using flax seeds in ground form with plenty of water, to prevent digestive issues.

Dietary Tips for Proper Digestion

You can use flax seeds in the form of oil, capsules, and ground. It is also found in ready-to-eat foods such as milk alternatives, muffins, and other baked goods like pasta, and snack bars. You can also add them in:

• Yogurt.
• Soups and stews.
• Breakfast cereals.
• Salads and sandwiches.
• Smoothies.
• Chicken coating instead of breadcrumbs.

But avoid adding too many flax seeds into your dishes as they can give food a bitter taste that you may not like. You should start with small amounts and gradually add more, according to your taste and needs.

Conclusion

Flax seeds or flax seed products contain a great amount of lignans and antioxidants. They are also rich in many nutrients that may have some health benefits. However, there is a lack of enough evidence to verify the health benefits of flax seeds.

If you’re considering the use of flax seeds, first talk to your doctor, to ensure that it is safe for you to use and does not create any side effects.