What are Flax Seeds?
Also called as
- Linseeds
- Common flax
- Linum.
Flax seeds are small, oval-shaped seeds that come from the flax plant, scientifically known as Linum Usitatissimum. They have been used for thousands of years for their medicinal and nutritional properties, and are a rich source of many important nutrients, including fiber, protein, healthy fats, vitamins, and minerals.
Flax seeds are particularly high in omega-3 fatty acids, which are important for heart health, brain function, and reducing inflammation in the body. They also contain lignans, a type of phytoestrogen that may have protective effects against certain types of cancer.
They are often used as a natural remedy for digestive issues, such as constipation, and have also been shown to help regulate blood sugar levels and reduce cholesterol. They can be consumed whole or ground, and are often added to smoothies, baked goods, oatmeal, and other foods for their nutritional benefits.
Where are they grown?
Flax seeds are grown in many parts of the world, including Canada, Russia, China, and the United States. Canada is the largest producer of flax seeds, followed by Russia and China. In the United States, flax seeds are primarily grown in the northern plains region, including states like North Dakota, South Dakota, and Montana.
They are typically grown as an annual crop and require a cool, damp climate with moderate temperatures and well-draining soil.
The plant grows to a height of about two to three feet and produces blue or white flowers, which are followed by seed pods that contain the flax seeds.
The seeds are harvested when the plant turns brown and the seed heads begin to dry out.
Once harvested, the seeds are often cleaned, roasted, or ground before being consumed or used in various products. Flax seeds can be found in many health food stores and supermarkets, both in their whole form and as supplements, such as flaxseed oil capsules.
Nutritional Information of Flax Seeds
Flax seeds are a highly nutritious food, rich in many important nutrients. The nutritional information for 1 tablespoon (10 grams) of whole flax seeds:
- Calories: 55
- Fat: 4.3 grams (primarily omega-3 fatty acids)
- Carbohydrates: 2 grams
- Fiber: 1.9 grams
- Protein: 1.9 grams
- Calcium: 17.5 milligrams
- Iron: 0.4 milligrams
- Magnesium: 27 milligrams
- Phosphorus: 44 milligrams
- Potassium: 61 milligrams
- Zinc: 0.3 milligrams
- Vitamin B1 (thiamin): 0.1 milligrams
- Vitamin B6: 0.01 milligrams
- Folate: 8 micrograms
Additionally, flax seeds are low in carbohydrates and high in fiber, making them a good choice for those following a low-carb or high-fiber diet.
Flax seeds for weight loss
Flax seeds may be beneficial for weight loss for several reasons. Here are a few potential ways they could help with weight management:
- High in fiber: Flax seeds are a good source of both soluble and insoluble fiber, which can help promote feelings of fullness and reduce overall calorie intake.
- Lowers inflammation: Inflammation in the body can contribute to weight gain and difficulty losing weight. They contain compounds that have anti-inflammatory properties, which could help reduce inflammation and promote weight loss.
- Boosts metabolism: Some studies suggest that the omega-3 fatty acids found in flax seeds may help boost metabolism, which can help burn more calories and aid in weight loss.
- Reduces insulin resistance: Insulin resistance can make it more difficult to lose weight, and may contribute to the development of type 2 diabetes. Some research has found that consuming flax seeds may help improve insulin sensitivity and reduce insulin resistance.
It’s worth noting that while flax seeds may offer some benefits for weight loss, they should not be relied upon as a standalone solution. Eating a healthy, balanced diet and engaging in regular physical activity are also important components of weight management.
Other Benefits of Flax Seeds
Flax seeds benefits for female
Flax seeds may have several benefits for women’s health, including reducing menopausal symptoms such as hot flashes and improving overall hormonal balance. The lignans found in flax seeds may also have anti-cancer properties and may help reduce the risk of breast cancer.
Flax seeds help in constipation
Flax seeds are a good source of fiber, which can help promote regular bowel movements and alleviate constipation. The insoluble fiber in flax seeds helps add bulk to stool, while the soluble fiber helps soften stool and make it easier to pass.
Flaxseed for hair health
Flax seeds contain several nutrients that may benefit hair health, including omega-3 fatty acids, lignans, and vitamin E. These nutrients may help promote hair growth, reduce inflammation in the scalp, and improve the overall health and appearance of hair.
Flaxseed oil benefits
Flaxseed oil, rich in omega-3 fatty acids, offers numerous potential health advantages such as diminishing inflammation, enhancing heart health, and bolstering brain function.
Additionally, flaxseed oil might contribute to better skin health and lower the likelihood of specific cancer types.
Flax seeds for High blood pressure
Flax seeds contain compounds called lignans, which may have blood pressure-lowering effects. Additionally, the fiber in flax seeds may help reduce blood pressure by improving overall cardiovascular health and reducing inflammation.
Side Effects of Flax Seeds
While flax seeds are generally considered safe for most people, consuming large amounts of flax seeds or flaxseed oil may cause some side effects. Here are a few potential side effects to be aware of:
- Digestive issues: Because of it’s rich fiber content, which can cause digestive issues such as bloating, gas, and diarrhea if consumed in large amounts. It’s important to start with small amounts of flax seeds and gradually increase intake over time to allow the body to adjust.
- Interference with medication absorption: They may interfere with the absorption of certain medications, including blood thinners, cholesterol-lowering medications, and some antidepressants.It’s important to talk to your healthcare provider before consuming large amounts of flax seeds or flaxseed oil if you are taking medication.
- Allergic reactions: Some people may be allergic to flax seeds and may experience symptoms such as itching, hives, or difficulty breathing. If you experience any of these symptoms after consuming flax seeds, stop consuming them and seek medical attention.
- Cyanide toxicity: They contain small amounts of cyanogenic glycosides, which can release cyanide when consumed in large amounts. However, this is generally only a concern if consuming raw or unripe flax seeds, as cooking and processing can reduce the cyanide content.
It’s important to consume flax seeds in moderation and talk to your healthcare provider before adding them to your diet, especially if you have any underlying health conditions or are taking medication.
Flax seeds and estrogen
Flax seeds contain phytoestrogens, which are plant compounds that have a similar structure to estrogen. However, the amount of phytoestrogens in flax seeds is much lower than that in soy products, and studies have shown that consuming flax seeds does not have a significant effect on estrogen levels in the body.
Flax seeds in pregnancy
Flax seeds are generally considered safe for consumption during pregnancy when consumed in moderate amounts.
However, it’s always best to consult with a healthcare provider before adding any new food to your diet during pregnancy.
They are a rich source of omega-3 fatty acids, fiber, and other nutrients that can provide benefits for both the mother and the developing baby.
However, consuming excessive amounts of flax seeds during pregnancy may lead to gastrointestinal distress or interfere with the absorption of certain nutrients. It’s recommended to limit the intake of flax seeds to no more than 1-2 tablespoons per day during pregnancy.
Flax seeds vs Chia seeds
Flax seeds and chia seeds are both considered superfoods due to their high nutritional content. Here are some differences between the two:
- Omega-3 fatty acids: They contain higher levels of alpha-linolenic acid (ALA), which is an essential omega-3 fatty acid that the body cannot produce on its own. Chia seeds contain less ALA, but they are a good source of other omega-3 fatty acids such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
- Fiber: Both flax seeds and chia seeds are high in fiber, which can help promote digestive health and regulate blood sugar levels. However, chia seeds contain more soluble fiber than flax seeds.
- Protein: Chia seeds contain more protein than flax seeds, making them a good option for vegetarians and vegans looking to increase their protein intake.
- Antioxidants: Flax seeds are a good source of lignans, which are antioxidants that have been linked to a reduced risk of breast cancer. Chia seeds also contain antioxidants, but they are not as high in lignans as flax seeds.
- Taste and texture: Flax seeds have a slightly nutty flavor and a crunchy texture, while chia seeds are relatively tasteless and have a gel-like texture when soaked in liquid.
Overall, both flax seeds and chia seeds are highly nutritious and can be beneficial for health when consumed in moderation as part of a balanced diet.
Questions & Answers
Is flax seeds gluten free?
Yes, flax seeds are gluten-free, which makes them a great option for people with celiac disease or gluten intolerance.
Substitute for Flax seeds
If you’re looking for a substitute for flax seeds, there are a few options:
- Chia seeds: Chia seeds are similar to flax seeds in terms of nutritional content and can be used in many of the same ways.
- Hemp seeds: Hemp seeds are also a good source of omega-3 fatty acids and can be used as a substitute for flax seeds in recipes.
- Psyllium husk: Psyllium husk is a type of soluble fiber that can be used in place of flax seeds in recipes where you want to add bulk and texture.
- Egg: In baking recipes, you can use an egg as a substitute for ground flaxseed mixed with water. Mix 1 tablespoon of ground flaxseed with 3 tablespoons of water to replace one egg in a recipe.
Flax seeds and Estrogen Receptors Blocking Property
Flax seeds contain compounds called lignans, which are phytoestrogens that have a weak estrogenic effect in the body. However, lignans can also act as anti-estrogens by blocking the effects of stronger estrogens in the body. This means that they may be helpful in reducing the risk of hormone-related cancers, such as breast cancer.
In terms of estrogen receptors blocking, some studies have suggested that flax seeds may have a weak estrogenic effect in women, which could potentially interfere with the function of estrogen receptors.
However, the overall evidence on this topic is mixed, and more research is needed to fully understand the effects of flax seeds on estrogen receptors in the body.
It’s important to note that flax seeds are safe for most people to consume in moderation, but if you have a history of hormone-sensitive cancers or are taking medications that affect hormone levels, it’s best to speak with your healthcare provider before adding flax seeds to your diet.
