Flaxseeds: Nutritional Value, Health Benefits, and How to Use?

Flaxseeds or alsi are small, brown, or golden-colored seeds that come from the flax plant. They are extremely rich in nutrients and have been consumed for thousands of years. 

Flaxseeds are a great source of omega-3 fatty acids, fiber, protein, lignans, and various vitamins and minerals such as thiamine, manganese, and magnesium. They have been linked to numerous health benefits, including improved heart health, reduced inflammation, and relief of constipation. 

Flaxseeds can be eaten whole, ground, or used to make flaxseed oil. They are commonly added to smoothies, cereals, oatmeal, baked goods, and various other recipes for their nutritional benefits.

What is the Nutritional Value of Flaxseeds?

The nutritional value of 100g of flaxseeds is as follows:

• Calories: 534 
• Total Fat: 42.2g
• Saturated Fat: 3.7g
• Polyunsaturated Fat: 29g
• Monounsaturated Fat: 7.6g 
• Cholesterol: 0mg 
• Sodium: 30mg 
• Potassium: 813mg 
• Total Carbohydrate: 28.9g
• Dietary Fiber: 27.3g
• Sugars: 1.5g
•  Protein: 18.3g

What are the Health Benefits of Flax Seeds?

Flaxseed offers numerous health benefits due to its rich nutritional profile. Some of the health benefits of flaxseed include:

1. High in Omega-3 Fatty Acids:

Flaxseed is one of the richest plant-based sources of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). Omega-3 fatty acids are essential for heart health, brain function, reducing inflammation, and promoting healthy skin and hair.

2. Fiber-rich

Flaxseed is an excellent source of dietary fiber, both soluble and insoluble. The high fiber content promotes healthy digestion, prevents constipation, and aids in weight management by providing a feeling of fullness.

3. Antioxidant Properties:

 Flaxseed is rich in lignans, which are plant compounds with antioxidant properties. Lignans help fight inflammation, protect against certain cancers, and support hormonal balance in the body.

4. Cardiovascular Health:

Combination of omega-3 fatty acids, fiber, and lignans in flaxseed contributes to heart health. Regular consumption can lower blood pressure, reduce LDL cholesterol levels, and decrease the risk of heart disease and stroke.

5. Blood Sugar Control:

Flaxseed can help regulate blood sugar levels due to its high fiber content. It slows down the digestion and absorption of carbohydrates, preventing sharp spikes in blood sugar, making it beneficial for individuals with diabetes or impaired glucose tolerance.

6. Digestive Health:

The soluble fiber in flaxseed acts as a prebiotic, nourishing the beneficial bacteria in the gut and promoting a healthy digestive system. It can alleviate symptoms of delayed bowel movement, bloating, and irritable bowel syndrome (IBS).

7. Reduced Cancer Risk:

The lignans present in flaxseed have been shown to have anti-cancer properties, particularly in hormone-related cancers like breast, ovarian, and prostate cancers. Some studies suggest that flaxseed may inhibit tumor growth and prevent the spread of cancer cells.

8. Skin and Hair Health:

The omega-3 fatty acids present in flaxseed nourish the skin, provide hydration, and promote a healthy complexion. Additionally, the lignans in flaxseed help reduce hair loss and promote hair growth.

It is important to note that flaxseed should be ground to reap its full benefits, as the intact seeds may pass through the digestive tract undigested. It is recommended to start with small amounts and gradually increase intake to avoid digestive issues.

How to Use Flaxseeds?

There are several different ways to use flaxseeds. Here are some common methods:

• Grind them: Flaxseeds have a tough outer shell that is difficult for the body to digest. Grinding them before use helps release their nutritional benefits. You can use a coffee grinder or blender to grind them into a fine powder. 

• Sprinkle on food: Add ground flaxseeds to your oatmeal, cereal, yogurt, smoothies, salads, or soups. They have a slightly nutty flavor that can enhance the taste of your dishes. 

• Substitute for eggs: Flaxseeds can be used as an egg substitute in vegan baking. Mix 1 tablespoon of ground flaxseeds with 3 tablespoons of water to replace one egg. Let it sit for a few minutes until it becomes gel-like, then use it in your recipe. 

• Bake with them: Incorporate ground flaxseeds into your baking recipes. You can replace a portion of flour with a flaxseed meal (usually up to 25%) to add fiber and nutrients to your baked goods. 

• Make a flaxseed gel: Mix ground flaxseeds with water to create a gel-like consistency. This gel can be used as natural hair gel. Apply it to damp hair and rinse after some time for added shine and strength.

Remember that flaxseeds are incredibly nutrient-loaded and should be stored properly in an airtight container in the fridge or freezer to keep them fresh and prevent them from going rancid. Also, it’s important to drink enough water when consuming flaxseeds, as they absorb liquid and may cause digestive discomfort if not properly hydrated.