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for Life - Caribbean - Flax Seed
1. Flax Seeds Are Loaded With Nutrients
Grown since the beginning of civilization, flax seeds are
one of the oldest crops. There are two types, brown and
golden, which are equally nutritious.
A typical serving size for ground flax seeds is 1 tablespoon
Just one tablespoon provides a good amount of protein, fiber and
omega-3 fatty acids, in addition to being a rich source of some
vitamins and minerals.
One tablespoon of ground flax seeds contains the following:
- Calories: 37
- Protein: 1.3 grams
- Carbs: 2 grams'
- Fiber: 1.9 grams
- Total fat: 3 grams
- Saturated fat: 0.3 grams
- Monounsaturated fat: 0.5 grams
- Polyunsaturated fat: 2.0 grams
- Omega-3 fatty acids: 1,597 mg
- Vitamin B1: 8% of the RDI
- Vitamin B6: 2% of the RDI
- Folate: 2% of the RDI
- Calcium: 2% of the RDI
- Iron: 2% of the RDI
- Magnesium: 7% of the RDI
- Phosphorus: 4% of the RDI
- Potassium: 2% of the RDI
Interestingly, flax seeds’ health benefits are mainly attributed
to the omega-3 fatty acids, lignans and fiber they contain
2. Flax Seeds Are High in Omega-3 Fats
If you are a vegetarian or don’t eat fish, flax seeds can
be your best source of omega-3 fats.
They are a rich source of alpha-linolenic acid (ALA), a mostly
plant-based omega-3 fatty acid.
ALA is one of the two essential fatty acids that you have to obtain
from the food you eat, as your body doesn’t produce them.
3. Flax Seeds Are a Rich Source of Lignans, Which May Reduce
Lignans are plant compounds that have antioxidant and estrogen properties,
both of which can help lower the risk of cancer and improve health.
Interestingly, flax seeds contain up to 800 times more lignans
than other plant foods
4. Flax Seeds Are Rich in Dietary Fiber
Just one tablespoon of flax seeds contains 3 grams of fiber, which
is 8–12% of the daily recommended intake for men and women,
5. Flax Seeds May Improve Cholesterol
Another health benefit of flax seeds is their ability to lower cholesterol
In one study in people with high cholesterol, consuming 3 tablespoons
(30 grams) of flaxseed powder daily for three months lowered total
cholesterol by 17% and “bad” LDL cholesterol by almost
6. Flax Seeds May Lower Blood Pressure
Studies on flax seeds have also focused on its natural ability to
lower blood pressure.
A Canadian study found eating 30 grams of flax seeds daily for
six months lowered systolic and diastolic blood pressure by 10 mmHg
and 7 mmHg, respectively.
7. They Contain High-Quality Protein
Flax seeds are a great source of plant-based protein, and there’s
growing interest in flaxseed protein and its health benefits. Flaxseed
protein is rich in the amino acids arginine, aspartic acid and glutamic
8. Flax Seeds May Help Control Blood Sugar
Type 2 diabetes is a major health problem worldwide.
It’s characterized by high blood sugar levels as a result
of either the body’s inability to secrete insulin or resistance
A few studies have found that people with type 2 diabetes who added
10–20 grams of flaxseed powder to their daily diet for at
least one month saw reductions of 8–20% in blood sugar levels.
Consume Ground Seeds Rather Than Whole
Opt for ground flax seeds, as they are easier to digest.
You won’t reap as many benefits from whole flax seeds, as
your intestines cannot break down the tough outer shell of the seeds.
That being said, you can still buy whole flax seeds, grind them
in a coffee grinder and store the ground flax seeds in an airtight
Information sourced from www.healthline.com