Flax seeds are 7% water, 18% protein, 29% carbohydrates, and 42% fat (table). In 100 grams (3.5 oz) as a reference amount, flax seeds provide 534 kilocalories and contain high levels (20% or more of the Daily Value, DV) of protein, dietary fiber, several B vitamins, and dietary minerals.
Flax seeds, scientifically known as Linum usitatissimum, are tiny, nutty-flavored seeds harvested from the flax plant, which has been cultivated for thousands of years for both its seeds and fibers. These small, shiny seeds come in two varieties: golden and brown, both offering similar nutritional benefits.
Flax seeds are renowned for their rich nutritional profile, boasting high levels of omega-3 fatty acids, fiber, lignans, and various vitamins and minerals, including vitamin B1, magnesium, manganese, and phosphorus. These nutrients contribute to numerous health benefits, such as promoting heart health by lowering cholesterol levels and reducing the risk of cardiovascular diseases.
Furthermore, flax seeds are an excellent source of dietary fiber, aiding in digestion and promoting regular bowel movements. The soluble fiber content in flax seeds also helps regulate blood sugar levels, making them beneficial for individuals with diabetes or those aiming to manage their blood glucose levels.
Beyond their nutritional value, flax seeds contain lignans, which are antioxidant compounds that have been linked to a reduced risk of certain cancers, particularly breast and prostate cancer. Additionally, the omega-3 fatty acids found in flax seeds have anti-inflammatory properties, potentially alleviating symptoms associated with inflammatory conditions like arthritis.
Flax seeds are incredibly versatile and can be incorporated into various dishes, including smoothies, oatmeal, yogurt, salads, and baked goods. They can be consumed whole, ground, or as flaxseed oil, providing a convenient way to reap their health benefits. Whether used as a nutritional supplement or as a flavorful addition to recipes, flax seeds offer a simple yet potent way to enhance one's overall health and well-being.
