Top Health Benefits of Flax Seeds & Nutrition
Flax seeds are also known as common flax or linseeds — are small oil seeds that originated in the Middle East thousands of years ago. This article about the Top Health Benefits Of Flax Seeds & Nutrition Facts. Flax seeds are very healthy and loaded with nutrients.
Such as protein, calcium, carbs, fibers, fats, omega-3 (fatty acid), Vitamins and minerals, and also including iron and much other nutrition in the flax seeds that is why these flax seeds are very good for health and also helps to weight loss. Flax seeds have been linked to health benefits, such as improved digestion and a reduced risk of heart disease, type 2 diabetes, and cancer.
Flax Seeds Are Loaded With These Nutrients:
In this article, I am showing you many nutrients in one tablespoon of flax seeds. 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:
- Calcium: 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
- Calcium: 2% of the RDI
- Iron: 2% of the RDI
- Magnesium: 7% of the RDI
- Potassium: 2% of the RDI
- Folate: 2% Of the RDI
Top Health Benefits Of Flax Seeds & Nutrition:
Benefits Of Flax Seeds:
For Cancer:
Flax Seeds are the good and best source of nutrients and many other benefits for health mainly due to their content of omega-3 fats, lignans, and fibers. The flax seeds are a rich source of lignans which may reduce the risk of cancer.
Flax seeds contain a group of nutrients called lignans, which have powerful antioxidant and estrogen properties. They may help in preventing breast and prostate cancer, as well as other types of cancer.
For Dietary Fibers:
The flaxseeds are also rich in dietary fiber. It is good for pregnant women. And it is also the best protein source for men. Just one tablespoon of flax seeds contains 3 grams of fiber, which is 8–12% of the daily recommended intake for men and women, respectively.
For Cholesterol:
Another health benefit of flax seeds is their ability to lower cholesterol levels. Flax seeds may improve cholesterol levels. The high fiber content of flax seeds can help lower cholesterol and may play an important role in improving heart health.
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 20%.
For Protein:
In flax seeds contains a high quantity of protein. It is the best source of plant-based proteins.
In fact, in one recent study, 21 adults were given an animal protein meal or plant protein meal. The study found no difference in terms of appetite, satiety or food intake noted between the two meals.
Flax seeds are a good source of plant-based protein and can be an alternative protein source for people who do not eat meat. Ground flax seeds provide the greatest health benefits.
The flaxseeds are a great plant-based protein. Their amino acid profile is comparable to soybeans.
Vitamins & Minerals:
Flax seeds are a good source of several vitamins and minerals. Some vitamins and minerals are given below:
- Thiamine
- Copper
- Molybdenum
- Magnesium
- Phosphorous
Flax seeds are a good source of several vitamins and minerals needed for optimal health. These include thiamine (vitamin B1), copper, molybdenum, magnesium, and phosphorus.
For Weight Loss:
Flax seeds may be useful as a part of a weight loss diet.
They contain soluble fiber, which becomes highly sticky when mixed with water.
A review of controlled studies concluded that flax seeds promote weight loss in overweight and obese people. Those who added the seeds to their diet lost an average of 2.2 pounds (1 kg), compared to the control group.
Flax seeds contain soluble fiber, which may promote weight loss by reducing hunger and decreasing cravings.
It is controlling to appetite and manages your weight. It also helps with loss the of weight and overweight.
How Much Do You Need?
The health benefits noted in the studies above were observed with just 1 tablespoon (10 grams) of ground flax seeds per day.
However, it’s recommended to keep serving sizes to less than 5 tablespoons (50 grams) of flax seeds per day.
