Flax is one of the oldest fibre crops in the world. It is known to have been cultivated in ancient Egypt and China. In Asia, it has played a role in Ayurvedic medicine for thousands of years.
Today, flaxseed is available as seeds, oil, powder, tablets, capsules and flour. It is consumed as a dietary supplement to prevent constipation, diabetes, cholesterol, cancer, and other conditions.
A typical serving size for ground flax seeds is 1 tablespoon (7 grams).
Just one tablespoon provides a good amount of protein, fibre 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
- Fibre: 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 fibre they contain.
Flax seeds are recently emerging as a superfood.
The therapeutic and beneficial properties of consuming flaxseed are not yet completely understood, and there is little evidence from high-quality research to confirm its benefits.
However, it contains nutrients which may help prevent a number of health problems.
Possible benefits include helping prevent cancer, reducing cholesterol and blood pressure, and protecting against radiation.
Some benefits of flax seeds are:
Loaded with nutrients
By just having a tablespoon of these seeds will give you a decent amount of fibre, proteins and vital vitamins and minerals.
May reduce cancer risk
Flax seeds are a rich source of lignans which may help in reducing the risk of cancer.
Source of protein
Flax seeds are a great source of plant-based protein. It helps in improving immune function as well.
Flax seeds make up a great snack. They are filing and help reduce hunger. You can also add flax seeds to your drinks.
There are multiple ways in which you can have flax seeds.
– Add it to any beverage
– Sprinkle it on salad
– Add it to yoghurt