Calories in flax seeds 1 tbsp: The request could not be satisfied
Flaxseed: Is ground better than whole?
Most nutrition experts recommend ground over whole flaxseed because the ground form is easier to digest. Whole flaxseed may pass through your intestine undigested, which means you won’t get all the benefits.
Flaxseed’s health benefits come from the fact that it’s high in fiber and omega-3 fatty acids, as well as phytochemicals called lignans. One tablespoon (7 grams) of ground flaxseed contains 2 grams of polyunsaturated fatty acids (includes the omega 3s), 2 grams of dietary fiber and 37 calories.
Flaxseed is commonly used to improve digestive health or relieve constipation. Flaxseed may also help lower total blood cholesterol and low-density lipoprotein (LDL, or “bad”) cholesterol levels, which may help reduce the risk of heart disease.
You can buy flaxseed in bulk — whole or ground — at many grocery stores and health food stores. Whole seeds can be ground at home using a coffee grinder or food processor.
Tips for including flaxseed in your diet:
- Add a tablespoon of ground flaxseed to your hot or cold breakfast cereal.
- Add a teaspoon of ground flaxseed to mayonnaise or mustard when making a sandwich.
- Mix a tablespoon of ground flaxseed into an 8-ounce container of yogurt.
- Bake ground flaxseed into cookies, muffins, breads and other baked goods.
Like other sources of fiber, flaxseed should be taken with plenty of water or other fluids. Flaxseed shouldn’t be taken at the same time as oral medications. As always, talk with your doctor before trying any dietary supplements.
- Grass-fed beef
- Guidelines for a good ileostomy diet
Feb. 02, 2021
- Flaxseed. Natural Medicines. http://naturalmedicines.therapeuticresearch.com /. Accessed Jan. 15, 2019.
- USDA National Nutrient Database for Standard Reference, Legacy Release. U.S. Department of Agriculture, Agricultural Research Service. http://ndb.nal.usda.gov. Accessed Jan. 15, 2019.
- Flaxseed and flaxseed oil. National Center for Complementary and Integrative Health. http://nccih.nih.gov/health/flaxseed/ataglance.htm. Accessed Jan. 15, 2019.
- Duyff RL. Fat facts. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. 5th ed. New York, N.Y.: Houghton Mifflin Harcourt; 2017.
- Parikh M, et al. Flaxseed: Its bioactive components and their cardiovascular benefits. American Journal of Physiology-Heart and Circulatory Physiology. 2018;314:h246.
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Calories in 1 tbsp of ground Flaxseed Seeds and Nutrition Facts
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Calories in 1 tbsp of whole Flaxseed Seeds and Nutrition Facts
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Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. All trademarks, copyright and other forms of intellectual property are property of their respective owners.
Flaxseed Nutrition Facts and Health Benefits
Flaxseed—also commonly referred to as flax seed or linseed—can be a nutritious addition to your diet. The small golden or brown seeds are high in heart-healthy fiber and fatty acids. They can be eaten whole or used to make flaxseed oil, extracts, flour, and food products like salad dressing. Flaxseed has been promoted as a healthful and sometimes medicinal substance for thousands of years, dating back to Hippocrates.
Flaxseed Nutrition Facts
The following nutrition information is provided by the USDA for 1 tablespoon (10g) of whole flaxseeds.
- Calories: 55
- Fat: 4.3g
- Sodium: 3.1mg
- Carbohydrates: 3g
- Fiber: 2.8g
- Sugars: 0.2g
- Protein: 1.9g
There are two different types of carbohydrates in flaxseed. Most of the carbohydrate in flaxseed is fiber (almost 3 grams in a tablespoon of whole flaxseeds). The amount of fiber will be slightly lower if the seeds are ground. Fiber not only helps to boost digestive health, but fiber also helps to regulate blood cholesterol and boosts satiety—the feeling of fullness after eating.
The rest of the carbohydrate in flaxseed comes from sugar, but it is a very small amount of naturally occurring sugar.
The estimated glycemic load of flaxseed is zero. Glycemic load takes into account the serving size of a given food or beverage to estimate its impact on your blood sugar. It is considered to be more helpful than just using the glycemic index for people who are choosing foods based on their effects on blood glucose.
There are just over 4 grams of fat in a tablespoon of whole flaxseed and slightly less in a tablespoon of ground flaxseed. The fat in flaxseed is primarily polyunsaturated fat, which is considered to a “good” fat. Polyunsaturated fat may boost heart health when you use it to replace less healthy fats (like saturated fat) in your diet.
There are two different kinds of polyunsaturated fatty acids (PUFAs) and flaxseed contains both of them. You’ll get 230 milligrams of α-linolenic acid (ALA) omega-3 fatty acids in a tablespoon of flaxseed, and 606 milligrams of linoleic acid or omega-6 fatty acid, making these seeds a good plant-based source of fatty acids.
There is just under 1 gram of monounsaturated fat in a single serving of flaxseed and a very small amount (0. 4 grams) of saturated fat.
Adding flaxseed to a salad or smoothie can help boost your protein intake, but not substantially. Flaxseed’s 2 grams of protein per tablespoon is about 4% of your daily target (if you consume a 2,000 calorie-per-day diet).
Vitamins and Minerals
Flaxseed provides important micronutrients. However, because the serving size is usually small, the nutritional boost you get from consuming the seeds will only put a small dent in your total daily vitamin and mineral needs.
For example, based on a 2,000-calorie-per day diet, a serving of flaxseed provides 11% of the daily recommended intake (DRI) of thiamin. Thiamin is a water-soluble B vitamin that is needed by the body to metabolize carbohydrate and branched-chain amino acids. It is also vital for neural function. A tablespoon of flaxseed also contains 2% of the DRI of niacin, vitamin B6, and folate.
In terms of minerals, a tablespoon of flaxseed provides 13% of the DRI for manganese and about 10% for magnesium. Other minerals in flaxseed include phosphorus (7% of RDI), copper (6%), and selenium (4%).
Flaxseed and flaxseed oil are widely credited with aiding or even curing several ailments. Many people also believe that flaxseed products can reduce your risk for certain diseases. Science offers some support for these claims, but flaxseeds are not a miracle cure for anything.
For example, flaxseed has been investigated as a treatment for hot flashes, especially during menopause. The seeds contain phytoestrogens, which are similar to the hormone estrogen. However, research reviews have found that there is insufficient evidence to support the use of flaxseed for hot flashes and other symptoms of menopause.
In addition, some arthritis sufferers take flaxseed for pain related to the condition. But again, there is insufficient evidence to believe that the seeds can provide relief.
Flaxseed is also sometimes used to treat acne, psoriasis, stomach upset, ADHD, bladder inflammation, diverticulitis, and eczema. Currently, there is little evidence to support these uses. However, the National Institutes of Health National Center for Complementary and Integrative Medicine is funding research to understand how flaxseed may play a role in treatment for ovarian cancer, cardiovascular disease, metabolic syndrome, diabetes, asthma, and inflammation.
Improves Heart Health
Research shows that flaxseed can be beneficial for the heart in at least two ways: It helps lower blood pressure, and (at least in animals) it can slow the progression of atherosclerosis.
Protects Against Some Cancers
Experiments in both animals and humans show that dietary flaxseed can reduce the risk of breast cancer and of dying from breast cancer. Studies of flaxseed in other cancers, such as those affecting the prostate, lung, colon, ovary, and liver, have also shown promise.
May Help Improve Blood Sugar Control
There is some (limited) evidence to support including flaxseed in your diet if you are trying to manage prediabetes or type 2 diabetes.
Research shows that flaxseed can help in the treatment of constipation. Flaxseed is high in fiber, which can improve digestion.
Flaxseed allergy is rare, but a few anaphylactic reactions have been reported in the medical literature. There is also potential cross-reactivity between flaxseed and other allergens, including other seeds and legumes. It’s important to talk with your healthcare provider if you suspect an allergy to flaxseed.
Unripe flaxseeds may contain potentially toxic compounds. Taking flaxseed is likely safe for most adults in doses of a few tablespoons per day. However, consuming the seeds may be unsafe during pregnancy or breastfeeding.
Additionally, people with bleeding disorders, diabetes, gastrointestinal obstruction, hormone-sensitive cancers, hypertension, high blood pressure, or low blood pressure should speak with their healthcare provider before taking flaxseed. People who are on medication to manage any of those conditions should also exercise caution and speak to their provider before including the seeds in their diet.
You may find brown or golden flax seeds in your local grocery store. There is little difference nutritionally between the two varieties, but golden flaxseed has a nuttier taste. You can find whole flaxseeds, ground seeds, flax meal (flour), flaxseed oil, or supplements in the form of tablets, extracts, and capsules. Flax is also an ingredient in many packaged snacks such as crackers, chips, and cookies.
Storage and Food Safety
Store flaxseeds in an airtight container in your pantry or in a dark, cool cupboard. Properly stored, they should last up to 12 months. Flaxseed (ground or whole) can be frozen to extend its shelf life. Flaxseed oil should be stored in a cool, dark cupboard away from heat sources (such as an oven). If your flaxseeds or flaxseed oil becomes rancid, discard it.
How to Prepare
Some people prefer to grind flaxseed to make it easier to add to drinks and recipes. Grinding doesn’t make flaxseeds healthier. But if you choose to grind your own at home (or at your local market), you have the benefit of knowing your ground flaxseed contains only flaxseed and no fillers or other ingredients.
Flaxseeds are easy to toss into a cup of yogurt to provide a crunchy texture and boost of nutrition. They are also easy to put in a smoothie. However, the seeds will add thickness to the beverage and can produce a gel-like consistency if you don’t drink it right away.
Healthy Flaxseed Recipes to Try
Versatile Flaxseed Linked to Many Health Benefits
Although it’s been cultivated and used in food for centuries, flaxseed’s superpowers have only recently become widely known. What the evidence suggests so far, however, is truly exciting.
Turns out, the bioactive compounds in the seeds of the flax plant may aid in lowering blood pressure and cholesterol, stabilizing blood sugar, promoting weight loss, reducing skin roughness and dryness, and possibly staving off breast cancer, according to a research review published in the May 2019 issue of the journal Nutrients.
Flaxseed’s powerful nutrients, according to the U.S. Department of Agriculture (USDA), include:
- Fiber Flaxseed contains both soluble and insoluble fiber, which helps fill you up and keeps food moving smoothly through the digestive tract.
- Omega-3 Fatty Acids Flaxseed is a mega-source of the plant version of heart-healthy omega-3 fatty acid called alpha-linolenic acid (ALA), which is key to fighting inflammation. The National Academy of Medicine recommends that teen boys and men consume 1.6 grams (g) of ALA daily and teen girls and women 1.1 g. According to the Mayo Clinic, 2 tablespoons (tbsp) of ground flaxseed provides 4 g of fatty acids, including omega-3s.
- Phytochemicals Including lignans, a form of phytoestrogens, these are plant-based compounds that are similar to the hormone estrogen. In fact, flaxseed is one of the best sources of lignans around, says clinical nutritionist Stella Metsovas, certified nutritionist and author of Wild Mediterranean: The Age-Old, Success-New Plan for a Healthy Gut With Foods You Can Trust.
- Minerals Calcium, potassium, and magnesium are all minerals that your body needs for almost everything it does, including proper kidney, heart, nerve, and bone function, per National Institutes of Health experts.
Flaxseed’s Potential Total-Body Health Benefits
Flaxseed may also do the following:
- Lower Blood Cholesterol and Blood Pressure Animal studies suggest that the ALA in flaxseed lowers inflammation, which may lower cholesterol, helping to prevent the buildup of plaque, which can clog arteries and lead to high blood pressure, stroke, or heart attack, according to the article in Nutrients.
- Help Control Blood Sugar One 12-week study published May 9, 2018, in Nutrition & Metabolism found that consuming 10 g of flaxseed daily reduced blood sugar levels in people with type 2 diabetes, most likely because of the seed’s high fiber content, which aids in weight loss and slows digestion and therefore the release of glucose into the bloodstream.
- Aid In Weight Loss One reason is that flax’s soluble fiber expands when ingested, making you feel fuller for a longer period of time. Although there is no proof that it would work in humans, another animal study published in the March 1, 2019, issue of American Journal of Physiology — Endocrinology and Metabolism found that the breakdown of flaxseed fibers in the gut alters beneficial bacteria in the digestive tract in ways that may help protect against diet-induced obesity.
- Improve Digestion The fiber in flaxseed can help relieve constipation and make you more regular, according to the Nutrition & Metabolism study cited above.
- Fight Cancer Flaxseed’s omega-3 fatty acids have the potential to decrease the risk of breast cancer and possibly slow tumor growth in patients who already have the disease, suggested research published online February 7, 2018, in Frontiers in Nutrition.
Is Flaxseed Safe or Are There Any Downsides?
Because of the estrogen-like effects of flaxseed’s lignans, some concern has been raised that consuming it could interfere with estrogen-blocking breast cancer drugs, such as tamoxifen. However, animal studies do not support those fears, according to the American Institute for Cancer Research.
That said, flaxseed may affect the absorption of some medication, so it’s best to consume it one hour before or two hours after taking any nonprescription or prescription drug, the Mayo Clinic recommends. It’s also wise to avoid large amounts of flaxseed products during pregnancy and to consult your healthcare provider if you are using birth control pills or estrogen replacement therapy or are taking anticoagulant or anti-platelet drugs.
Buying and Using Flaxseed: What You Need to Know
Flaxseed is easily found on the shelves of many conventional and health food stores as ground flaxseed, whole seed, or flaxseed oil. Ground flaxseed delivers the most benefit because grinding the tough seed coat makes its nutrients more available to your body. Metsovas suggests buying flaxseed whole, then grinding it before you use it. “Because flax is a seed that contains fat,” she adds, “purchasing a product that’s already ground could make the fat prone to oxidation,” an undesirable chemical reaction that can alter the flavor and smell of the food.
You can easily grind flaxseed in a coffee grinder, food processor, or blender. There’s no nutritional difference between yellow and brown flaxseed; it’s just a matter of preference. Kept at room temperature, whole flaxseed should last more than a year. Ground flaxseed should be kept in an opaque, airtight container in the refrigerator for up to 45 days.
Because flaxseed is high in fiber, start with small amounts when adding it to your diet and increase it slowly to 1 or 2 tbsp per day. According to the USDA, 1 tbsp of ground flaxseed has about 37 calories while 1 tbsp of whole flaxseed has about 55 calories.
How to Get More Flaxseed in Your Diet
Adding flaxseed’s light, nutty taste to your favorite foods is a great way to boost the fiber and nutrient content of your diet. Here are suggestions from HealthyFlax.org on ways to add it to foods you already eat and enjoy:
- Sprinkle flaxseed on cold cereal or hot oatmeal at breakfast.
- Add 1 teaspoon of ground flaxseed to mustard or mayonnaise before spreading them on sandwiches.
- Blend flaxseed into smoothies.
- Toss salads with whole flaxseed or blend ground flaxseed into your salad dressings.
- Top your fruit and yogurt with 1 tbsp of ground flaxseed.
- Use ground flaxseed to thicken tomato sauces and soups.
Flax FAQs — AmeriFlax
Q. My store carries both brown and golden flax. Is one better than the other?
A. Golden and brown flax both contain the same nutritional benefits in terms of omega-3 fatty acids, lignans, protein and dietary fiber. It’s a matter of choice but rest assured that you can substitute golden for brown and vice versa without sacrificing any of the natural goodness in flaxseed.
Q. What is in flax that’s so good for me?
A. Good fats, great-tasting fiber, lots of lignans and powerful protein—and that’s just for starters! Flaxseed is one of the highest plant sources of omega-3 fat, with over 50% of the fat portion in flaxseed comprised of an omega-3 fat called alpha-linolenic acid (ALA). And every ounce (about 3 Tbsp.) of ground flaxseed delivers more than 30% of your recommended daily fiber intake. What’s more flaxseed is about 20% protein with many “essential” amino acids that the body can’t make on its own, making it particularly popular if you’re trying to meet protein requirements on a vegetarian diet. And then there’s the lignans—flaxseed is literally loaded with these natural cancer-preventative phytonutrients. Finally, you’ll find flaxseed full of vital vitamins and minerals—lots of folate, vitamin E, vitamin B-6, copper, zinc, magnesium and (dry ounce for ounce) more potassium than seven bananas.
Q. What is so beneficial about Omega-3 fat?
A. Many of us are just getting used to the concept of good fats. Who would have guessed that as we concentrated on reducing our total fat intake we would wind up depriving our bodies of essential fatty acids—especially omega-3 fats. Unlike corn and soybean oils which are primarily omega-6 fats, flaxseed and ground flax have more than three times the amount of omega-3 as omega-6 fatty acids. Omega-3’s are the fatty acids that protect the heart. In fact, large scale studies now confirm that plant-derived omega 3’s offer some unique heart-healthy benefits and may be even more effective than fatty fish and fish oils in lowering the risk of some coronary diseases. And now, they’ve discovered that flax may play an important anti-inflammation role in reducing disease. The alpha-linolenic acid (ALA) that makes up most of the omega- 3 fatty acids in flax has been found to lower blood levels of a compound called C-reactive protein or CRP. Reducing the artery inflammation associated with high levels of CRP now may be considered as important as lowering bad (LDL) cholesterol in preventing heart attacks and strokes.
Q. Why do health professionals often recommend flax?
A. Because they look to results such as the Mediterranean diet. Rich in the omega-3 ALA found in flaxseed, this diet has been associated with up to a 70% reduction in coronary heart disease compared with typical western diets low in ALA. That’s why the American Heart Association Dietary Guidelines recommend including high ALA sources, such as flaxseed, in the healthy diets for the general population.
Q. What are lignans?
A. Lignans are phytonutrients found in the fiber portion of flax seed. Flax contains 75 – 800 times more lignans than other plant sources. Lignans are sometimes called phytoestrogens, because they weakly mimic the action of estrogenic hormones in the body. Research continues to show their potential for minimizing many of the negative effects of estrogenic hormones in humans, reducing several menopausal symptoms and reducing the risk of hormone-dependant cancers of the colon, breast and prostrate. Lignans also possess powerful antioxidant and anti-inflammatory properties associated with a lower risk of artery-clogging plaques and diabetes.
Q. I’ve heard I need to grind whole flax. Why is that?
A. While whole and ground flax have the same nutritional content, your body gets far more benefit from ground flax. That’s because the goodness in flax is wrapped up in a hard, shiny seed coat that’s hard to crack, even with careful chewing. Grinding or roasting flax breaks this seed coat making all the nutrients easy to digest. Flax seeds are easy to grind at home using a coffee grinder, food processor or blender. You can also buy ground or “milled” flaxseed in most stores where whole flax is sold. Check out the cooking tips and substitutions section for simple instructions on roasting flaxseed.
Q. How much flax do I need a day?
A. Evidence from heart disease prevention studies suggests that daily intakes of between 1.5 grams and 3.0 grams of ALA omega-3 fatty acid are very beneficial. Two tablespoons of ground flaxseed provides about 1.6 grams of ALA while the same amount of whole flaxseed contains about 2.35 grams of ALA before grinding. Thus, 2 to 3 tablespoons of whole or ground flaxseed is generally recommended as a daily intake for health benefits. Each tablespoon of ground flaxseed contains about 36 calories. Check out the Nutritional Facts section for the standard USDA labeling information on whole flax, ground flax and flaxseed oil.
Q. Is there a difference between flax seed and flax seed oil?
A. Yes. Flaxseed oil is the result of cold-pressing flaxseeds. Because it is the fat portion of the seed, it contains high levels of Omega 3 ALA—almost 8 grams per tablespoon. But flaxseed oil doesn’t have the fiber, lignans and protein found in the rest of the seed. Choose whole or milled (ground) flax if you want all the health benefits and nutrition that flaxseed has to offer.
Q. Is it true that flax can relieve constipation and even help with weight control?
A. Absolutely. A natural laxative, flaxseed has a perfect balance of soluble and insoluble fiber delivering over 30% of the recommended daily fiber intake in just an ounce. Because of its pleasant, nutty flavor, flaxseed delivers its fiber with a satisfying fullness that can result in better appetite control and weight loss.
Q. Is flax safe for kids and toddlers?
A. Flax is a natural plant source of vital nutrition and is considered safe for healthy people of all age groups. Because flaxseed is a natural laxative, you’d be wise to introduce flaxseed to the diet gradually, however. If you have any health issues, consult a health care professional before adding flaxseed to your diet.
Q. What’s an easy way to add flaxseed to my diet?
A. Buy or bake products that have whole or ground flaxseed in their recipes; top your cereal, yogurt or salad with whole, ground or roasted flaxseed and use omega-3 eggs from hens fed flaxseed rations. For more great ideas, check out our recipe section.
Q. How long does flaxseed keep?
A. That depends. If you buy whole flaxseed, don’t be afraid to keep a jar of it handy on your kitchen counter. Whole flaxseed is naturally wrapped in a perfect package—a hard hull that preserves it’s goodness for up to a year or longer. Ground flaxseed is best stored refrigerated in an opaque container and will keep at least 90 days. Because ground flaxseed flows readily even when frozen, many users choose to store ground flaxseed in the freezer for even longer shelf life. Others simply grind flaxseed as they use it to ensure utmost freshness. Roasted flaxseed should also be refrigerated or frozen. Flaxseed oil should be refrigerated and usually has an expiration date about four months after pressing.
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|How many calories are in Flaxseed? Amount of calories in Flaxseed: Calories||Calories from Fat (%)|
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|How much saturated fat is in Flaxseed? Amount of saturated fat in Flaxseed: Saturated
|How much monounsaturated fat is in Flaxseed? Amount of monounsaturated fat in Flaxseed: Monounsaturated
|How much polyunsaturated fat is in Flaxseed? Amount of polyunsaturated fat in Flaxseed: Polyunsaturated
|How much sodium is in Flaxseed? Amount of sodium in Flaxseed: Sodium|
|How much potassium is in Flaxseed? Amount of potassium in Flaxseed: Potassium|
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|How many net carbs are in Flaxseed? Amount of net carbs in Flaxseed: Net
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|How much protein is in Flaxseed? Amount of protein in Flaxseed: Protein|
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|How much Vitamin A is in Flaxseed? Amount of Vitamin A in Flaxseed: Vitamin A|
|How much Vitamin A IU is in Flaxseed? Amount of Vitamin A IU in Flaxseed: Vitamin A IU|
|How much Vitamin B6 is in Flaxseed? Amount of Vitamin B6 in Flaxseed: Vitamin B6|
|How much Vitamin B12 is in Flaxseed? Amount of Vitamin B12 in Flaxseed: Vitamin B12|
|How much Vitamin C is in Flaxseed? Amount of Vitamin C in Flaxseed: Vitamin C|
|How much Vitamin D is in Flaxseed? Amount of Vitamin D in Flaxseed: Vitamin D|
|How much Vitamin D IU is in Flaxseed? Amount of Vitamin D IU in Flaxseed: Vitamin D IU|
|How much Vitamin E is in Flaxseed? Amount of Vitamin E in Flaxseed: Vitamin E|
|How much Vitamin K is in Flaxseed? Amount of Vitamin K in Flaxseed: Vitamin K|
|How much Caffeine is in Flaxseed? Amount of Caffeine in Flaxseed: Caffeine|
|How much Calcium is in Flaxseed? Amount of Calcium in Flaxseed: Calcium|
|How much Iron is in Flaxseed? Amount of Iron in Flaxseed: Iron|
|How much Magnesium is in Flaxseed? Amount of Magnesium in Flaxseed: Magnesium|
|How much Phosphorus is in Flaxseed? Amount of Phosphorus in Flaxseed: Phosphorus|
|How much Zinc is in Flaxseed? Amount of Zinc in Flaxseed: Zinc|
|How much Copper is in Flaxseed? Amount of Copper in Flaxseed: Copper|
|How much Manganese is in Flaxseed? Amount of Manganese in Flaxseed: Manganese|
|How much Selenium is in Flaxseed? Amount of Selenium in Flaxseed: Selenium|
|How much Retinol is in Flaxseed? Amount of Retinol in Flaxseed: Retinol|
|How much Lycopene is in Flaxseed? Amount of Lycopene in Flaxseed: Lycopene|
|How much Thiamine is in Flaxseed? Amount of Thiamine in Flaxseed: Thiamine|
|How much Riboflavin is in Flaxseed? Amount of Riboflavin in Flaxseed: Riboflavin|
|How much Niacin is in Flaxseed? Amount of Niacin in Flaxseed: Niacin|
|How much Folate is in Flaxseed? Amount of Folate in Flaxseed: Folate|
|How much Choline is in Flaxseed? Amount of Choline in Flaxseed: Choline|
|How much Betaine is in Flaxseed? Amount of Betaine in Flaxseed: Betaine|
|How much Water is in Flaxseed? Amount of Water in Flaxseed: Water|
|How much Total Omega 6 is in Flaxseed? Amount of Total Omega 6 in Flaxseed: Total Omega 6|
|How much Tryptophan is in Flaxseed? Amount of Tryptophan in Flaxseed: Tryptophan|
|How much Threonine is in Flaxseed? Amount of Threonine in Flaxseed: Threonine|
|How much Isoleucine is in Flaxseed? Amount of Isoleucine in Flaxseed: Isoleucine|
|How much Leucine is in Flaxseed? Amount of Leucine in Flaxseed: Leucine|
|How much Lysine is in Flaxseed? Amount of Lysine in Flaxseed: Lysine|
|How much Methionine is in Flaxseed? Amount of Methionine in Flaxseed: Methionine|
|How much Cystine is in Flaxseed? Amount of Cystine in Flaxseed: Cystine|
|How much Phenylalanine is in Flaxseed? Amount of Phenylalanine in Flaxseed: Phenylalanine|
|How much Tyrosine is in Flaxseed? Amount of Tyrosine in Flaxseed: Tyrosine|
|How much Valine is in Flaxseed? Amount of Valine in Flaxseed: Valine|
|How much Arginine is in Flaxseed? Amount of Arginine in Flaxseed: Arginine|
|How much Histidine is in Flaxseed? Amount of Histidine in Flaxseed: Histidine|
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|How much Hydroxyproline is in Flaxseed? Amount of Hydroxyproline in Flaxseed: Hydroxyproline|
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change
your calorie needs.
90,000 Flaxseed (1 tbsp, ground) Calories and Nutritional Value 9,0001
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Please note that some foods may not be suitable for some people and you are strongly advised to seek medical advice before starting any weight loss or diet regimen.While the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy, and all information, including nutritional information, is used at your own risk. All trademarks, copyright and other forms of intellectual property are the property of their respective owners.
90,000 Benefits, harm, calorie content of flaxseed per 100 grams, in 1 teaspoon,
Caloric content of flaxseed per 100 grams 534.5 kcal.100 g of product:
- 18.32 g of protein;
- 42.23 g fat;
- 28.97 g carbohydrates.
Vitamin and mineral composition of flax seed is represented by vitamins B1, B2, B4, B5, B6, B9, PP, K, E, C, minerals copper, manganese, magnesium, phosphorus, calcium, potassium, zinc, selenium, iron, sodium.
Calories in 1 teaspoon of flax seeds
Calories in 1 teaspoon of flax seeds 21.38 kcal. In a teaspoon of the product:
- 0.73 g of protein;
- 1.69 g fat;
- 1.16 g carbohydrates.
Read : Calorie content of fresh mulberry
Calorie content of flaxseed in 1 tablespoon
Calorie content of 1 tablespoon of flaxseed 53.4 kcal. In a tablespoon of the product:
- 1.83 g of protein;
- 4.22 g fat;
- 2.89 g carbohydrates.
According to nutritionists, the daily consumption of flax seeds in the amount of 1 tablespoon is enough to saturate the body with healthy fats, manganese, copper, magnesium, calcium, phosphorus, potassium. Overeating food can provoke excess weight gain, flatulence, bloating and other problems in the digestive tract.
Benefits of flax seeds
The beneficial properties of flax seeds include:
- the product is saturated with fiber, which accelerates the digestion process and stimulates the elimination of toxins and toxins from the body;
- flaxseed fatty acids have a beneficial effect on the condition of the bone, nervous system, improve the functioning of the heart, have a positive effect on the health of nails, hair, skin;
- proven beneficial property of flax seed to reduce the risk of developing cancer;
Read : Thorns calorie content per 100 grams
- magnesium of the product restores heart rhythm, normalizes blood pressure, good for teeth, lowering blood sugar levels;
- It is recommended to include flaxseed in the diet for the treatment and prevention of joint, muscle pain;
- Semen phosphorus supports the normal functioning of the kidneys, has a beneficial effect on the functions of the nervous system and the brain;
- with regular consumption of the product, the acid-base balance is maintained in the body;
- copper of flaxseed normalizes carbohydrate and fat synthesis in the body, has a beneficial effect on the functioning of the vascular system;
- Seed vitamins are essential for maintaining eye health;
- the product is characterized by a pronounced anti-inflammatory, immunity-strengthening effect;
- flaxseed reduces the risk of heart attacks;
- for men the product improves potency.
Harm of flax seeds
Contraindications to the use of flax seeds are:
- intestinal obstruction;
- allergic reactions to the product;
- peptic ulcer of the stomach and intestines;
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- exacerbation of pancreatitis and cholecystitis;
- stones in the bladder and kidneys;
- iodine deficiency in the body (flaxseed slows down the processes of iodine assimilation).
The possibility of using flax seeds is agreed with the doctor for children under 12 years of age, breastfeeding, asthma, mental disorders, as well as diabetes, prostate diseases.
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Flax seeds Your health – calories, useful properties, benefits and harms, description
Flax seeds “Your Health” are intended for germination and brewing.The first mentions of flaxseed as a valuable medicine were found in the days of ancient Babylon. And in the 8th century, by decree of Charlemagne the order was given to use flax seeds for food.
Calorie content of flax seeds “Your Health”
The calorie content of flax seeds “Your Health” is 459 kcal per 100 grams of product.
The composition of flax seeds “Your Health”
The composition contains only flax seeds, which are rich in B vitamins (B1, B2, B3, B5, B6, B7, B9), vitamins A, E, F, omega-3 fatty acids, vegetable protein, as well as magnesium, phosphorus , copper and manganese.
On the packaging, the manufacturer indicates the fiber content per 100 grams of the product – 27.3 grams. The label also provides information on the rules for storing the product: at temperatures from +1 ° C to +20 ° C, relative humidity within 50-70%.
Flax seeds remain valid for 12 months.
The benefits and harms of flax seeds
Scientists have found that flaxseed contains 85 times more antioxidants – substances that help the body cleanse itself of toxins – than any other product (calorizator).Phytohormones, which contain flax seeds, are very useful for the body of women, especially during pregnancy (they have a beneficial effect on the development and growth of the fetus). In addition, flaxseed prevents the formation of breast tumors, aging of hair and skin.
Some time ago, science became aware of the ability of flaxseed to prevent the development of diabetes, lower blood cholesterol levels, protect blood vessels, and also help in weight loss.
The therapeutic effect is achieved with daily consumption of flax seeds in food (1-2 tablespoons per day).
Flax seeds in cooking
Since whole seeds are practically indigestible, flax seeds should be milled. The resulting flaxseed flour is recommended to be added to cereals, baked goods and yoghurts. Such use of seeds will help to enhance the effect of the use of flax grains at times.
90,000 Calories Flax seeds. Chemical composition and nutritional value.
Flaxseed is rich in vitamins and minerals such as:
vitamin B1 – 109.6%, choline – 15.7%, vitamin B5 – 19.7%, vitamin B6 – 23.7%, vitamin B9 – 21.8%, vitamin PP – 15.4%, potassium – 32 , 5%, calcium – 25.5%, magnesium – 98%, phosphorus – 80.3%, iron – 31.8%, manganese – 124.1%, copper – 122%, selenium – 46.2%, zinc – 36.2%
- Vitamin B1 is a part of the most important enzymes of carbohydrate and energy metabolism, which provide the body with energy and plastic substances, as well as the metabolism of branched-chain amino acids.Lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
- Choline is a part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, acts as a lipotropic factor.
- Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestine, supports the function of the adrenal cortex.Lack of pantothenic acid can lead to damage to the skin and mucous membranes.
- Vitamin B6 participates in the maintenance of the immune response, inhibition and excitation processes in the central nervous system, in the conversion of amino acids, in the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of erythrocytes, maintenance of the normal level of homocysteine in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
- Vitamin B9 as a coenzyme are involved in the metabolism of nucleic acids and amino acids. Folate deficiency leads to impaired synthesis of nucleic acids and protein, which results in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient consumption of folate during pregnancy is one of the causes of prematurity, malnutrition, congenital malformations and developmental disorders of the child. A strong association has been shown between folate and homocysteine levels and the risk of cardiovascular disease.
- Vitamin PP is involved in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal state of the skin, gastrointestinal tract and nervous system.
- Potassium is the main intracellular ion involved in the regulation of water, acid and electrolyte balance, participates in the processes of nerve impulses, pressure regulation.
- Calcium is the main component of our bones, acts as a regulator of the nervous system, participates in muscle contraction.Calcium deficiency leads to demineralization of the spine, pelvic bones and lower extremities, increases the risk of osteoporosis.
- Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, is necessary to maintain homeostasis of calcium, potassium and sodium. Lack of magnesium leads to hypomagnesemia, an increased risk of developing hypertension, heart disease.
- Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is a part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth.Deficiency leads to anorexia, anemia, rickets.
- Iron is a part of proteins of various functions, including enzymes. Participates in the transport of electrons, oxygen, ensures the course of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin-deficient skeletal muscle atony, increased fatigue, myocardiopathy, and atrophic gastritis.
- Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; essential for the synthesis of cholesterol and nucleotides.Insufficient consumption is accompanied by a slowdown in growth, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
- Copper is a part of enzymes with redox activity and involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing the tissues of the human body with oxygen. The deficiency is manifested by disorders in the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
- Selenium – an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, is involved in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and extremities), Keshan disease (endemic myocardiopathy), hereditary thrombastenia.
- Zinc is a part of more than 300 enzymes, is involved in the synthesis and decomposition of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes.Insufficient consumption leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and fetal malformations. Recent studies have revealed the ability of high doses of zinc to disrupt the absorption of copper and thereby contribute to the development of anemia.
A complete guide to the healthiest foods you can find in the My Healthy Diet app.
90,000 Flax seeds – calories, protein, fat and carbohydrate content
Recently, such a traditional medicine as flax seed has become widespread.Its popularity is primarily due to its rich chemical composition and complex effects on the body. For a person who decides to take flaxseed, it will be interesting to know the calorie content of this product and the amount of proteins, fats and carbohydrates it contains.
In this article you will learn:
Flax seeds – bzhu
Proteins, fats and carbohydrates are the three main components of a healthy human diet.
- Proteins, consisting of amino acids are the building blocks for the body at the cellular level.There are animals and plants. The daily protein intake for an adult ranges from 96 grams for women engaged in mental work to 171 grams for male athletes.
Flaxseed contains 18.29 grams of protein for every 100 grams of product. This is 30% of the daily intake of a substance in the human diet.
- Fats is the source of human energy.With food we receive saturated and unsaturated fats. The daily fat intake for an adult ranges from 90 grams for female students to 161 grams for men involved in sports.
Flax seeds contain 42.16 grams of fat per 100 grams of product, which is 63% of the daily intake for humans.
- Carbohydrates are converted in the body into glucose – a source of nutrition for cells.The daily intake of carbohydrates ranges from 383 grams to 686 grams, depending on the person’s physical activity.
100 grams of flaxseed contains 28.8 grams of carbohydrates. This is 10% of a person’s daily requirement.
Flax seeds, calorie
Caloric content or nutritional value is a very important characteristic of a product, it shows how much energy a person receives in the process of digesting food.Fatty foods are considered the most high-calorie foods, since 1 gram of fat, when broken down, gives the body 9.1 kcal of energy. From 1 gram of protein or carbohydrate, a person gets about 4.1 kcal.
Flax seeds have a rich chemical composition and are considered a product with high biological activity, therefore the recommended daily dose of the drug is 30-50 grams. It is highly undesirable to exceed the dose, this can lead to indigestion and allergic reactions. The daily dose of flaxseed contains approximately 214 kcal.
Flax seeds, calories – 1 teaspoon
In many recipes for preparing decoctions or infusions from flax seeds, it is recommended to take one or two teaspoons of the product.
On average, 5 grams of flaxseed is placed in a teaspoon. The calorie content of this portion will be approximately 27 kcal. Eating one teaspoon of flaxseeds will give you 2.13 grams of fat; 0.9 grams of protein and 0.08 grams of carbohydrates.
Flax seed calorie content per 100 grams
The calorie content of 100 grams of flax seeds is 534 kcal, is approximately 27% of the daily value of an adult who is engaged in mental work.
How many grams of flax seeds are in a tablespoon?
One tablespoon holds 10 grams of flaxseeds. This is approximately 53 kcal; 4.26 grams of fat; 1.8 grams of protein and 0.16 grams of carbohydrates.
Flax seeds benefit and harm
In addition to proteins, fats and carbohydrates, flax seeds contain a large amount of vitamins, amino acids, polysaccharides, vegetable fiber, phytohormones and many minerals, the most important of which are: potassium, calcium, magnesium and phosphorus, as well as iron, selenium, zinc, etc. manganese.
The rich chemical composition determines a wide spectrum of the drug’s action on the body.
Flax seeds will be useful in the following cases:
- Diseases of the gastrointestinal tract;
- Increased cholesterol;
- Diseases of the cardiovascular system;
- Oncological diseases;
- Diabetes mellitus;
- Slagging of the organism;
- Infection with parasites;
- Various chronic inflammatory diseases.
Despite the fact that flax seeds are effective in solving many problems, this preparation has a number of contraindications.
It is not recommended to start taking this remedy if you have:
- Period of exacerbation of chronic inflammatory diseases;
- Cholelithiasis or urolithiasis;
- Individual intolerance to the substances that make up the drug.
We also draw your attention to the fact that it is unacceptable to exceed the recommended daily intake of flaxseed.This can lead to allergic reactions.
In any case, before you start taking flax seeds, it is recommended to consult a doctor to avoid possible unwanted effects.
The benefits and harms of flax seeds for the body, how to take
Flax seeds belong to the category of popular dietary supplements that differ in nutritional value and various medicinal properties.They are used in traditional medicine for the natural treatment of a variety of diseases, for example, in the gastrointestinal tract. It is advisable to take these seeds on an empty stomach in the morning, washed down with kefir. The culinary properties of the product are invaluable. Oil made from flax is also used. It is a dietary component that saturates our body with fatty acids that are inaccessible to the body during natural synthesis. Consider the benefits and harms of flax seeds, their calorie content and effects on the body.
Energy value of flax seeds, caloric value
- Caloric value 534 kcal per 100 g.This is 37.5% of the daily value.
- The ratio of proteins, fats and carbohydrates – 18.3 g: 42.2 g: 28.9 g. These components provide the body’s daily requirement at this level – 22.32%, 64.92%, 22.58%.
- Seeds are rich in dietary fiber – 27.3 g, or 136.5% of the norm.
- The proportion of water – 6.96 g.
- The calorie content of the product contained in 1 tsp is 21.38 kcal, and in 1 tbsp. l. – 53.4 kcal.
Vitamins and trace elements
Flaxseeds are rich in vitamins that have a complex effect on the human body:
- vitamin A – allows you to improve the condition of the hair and skin, promotes the development of the nail plate, has a rejuvenating effect;
- vitamins B1, B2, B3, B6, B9 – promote the breakdown of fats and their conversion into energy, activate metabolic processes, have a wound healing effect, stimulate the production of erythrocytes;
- vitamin C – helps to strengthen the immune system, and also slows down the oxidation processes in the body;
- vitamin E – improves skin condition, inhibits the aging process of the body.
The chemical composition of the product is very diverse. It contains starch, natural sugar, various esters. The seeds are rich in phytosterols, amino acids, choline and ash. Fiber has an invaluable effect on the digestive system, enveloping the gastric walls and stimulating the elimination of harmful components from the body, including toxins and cholesterol. It also leads to a more active assimilation of useful elements, provides the prevention of oncology in the area of the large intestine.
Fatty acids are also present. Omega-3 has a thinning effect on the blood, preventing the development of thrombosis, atherosclerotic disorder, heart and vascular problems. Omega-6, Omega-9 are characterized by beneficial effects. Proteins act as nutrient sources of energy, while polysaccharides have an enveloping effect on the gastrointestinal tract.
Fatty acids are present in flax seeds
Hormone-like lignans reduce the risk of malignant neoplasms in the breast in women.Additionally, they are distinguished by antibacterial, antioxidant and antiviral effects. Lecithin, together with B vitamins, helps to protect the nervous system, is involved in the prevention of mental ailments, and counteracts the development of depression.
The mineral set is also very diverse:
- magnesium – participates in the development of bone tissue and in the protection of teeth. Normalizes the work of the heart and blood vessels, restores the concentration of sugar, is useful for muscles and joints;
- phosphorus – in demand for teeth, bone tissue, normal functioning of the heart, kidneys, central nervous system and brain;
- copper – is a constituent element in enzymes, is important for the central nervous system and the brain, promotes the efficient functioning of the circulatory system, takes part in the production of hemoglobin;
- selenium – indispensable for ensuring the safety of nucleic acids and reducing the risk of cancer, heart and vascular diseases;
- potassium – prevents irregularities in the heart rhythm, swelling, impaired renal function and excretory system.
Benefits of flax seeds for the body and health
The use of flax seeds:
- eliminates chronic constipation. The action of fiber stimulates bowel cleansing and normalization of the state of the mucous membranes;
- prevents the development of atherosclerosis, since the level of bad cholesterol is minimized, plaques are not formed, and the elasticity of the vascular elements increases;
- provides a decrease in blood pressure, reduces the risk of heart attack;
- relieves worms;
- has a positive effect in the treatment of dyspepsia, ulcers, gastritis, and other problems in the stomach and intestines;
- helps to cleanse the body, remove harmful components;
- prevents inflammation of the genitourinary system;
- provides protection of the gallbladder, as well as the liver from damage by ailments;
- has a positive effect on vision;
- encourages the correct functioning of the thyroid gland;
- provides strengthening of the immune system;
- after frostbite and burns stimulates tissue regeneration.And the anti-inflammatory effect of the seeds makes the condition in general easier.
Flax seeds are good for children and women.
- the use of a decoction during rinsing and ingestion helps to eliminate ailments in the pharynx and in the respiratory tract;
- eating flaxseed foods is beneficial for arthritis and sciatica;
It is especially useful to include this product in the diet for children, elderly patients, women and patients after surgery. So, the benefits for women are manifested in the cleansing effect on the skin, which becomes smooth and elastic.The product is also important during menopause, since it is able to have a leveling effect on the hormonal background. At the same time, prevention of oncology in the area of the breast and uterus is provided.
How to take
For ingestion, the seeds should be crushed and diluted with water. You need to crush immediately before taking. The seeds are mixed with honey, included in various dishes and fermented milk products. As a remedy, you can take the product according to the following recipes:
- For digestive disorders, an infusion is prepared – take 2 tbsp.l. seeds and add water in a volume of 350 ml. After 10 minutes of infusion, you can take the product – 100 ml each. before a meal;
- For the nervous system, 1 tbsp is brewed at night. l. seeds in 400 ml of boiling water. Shortly before taking, pour a glass of boiling water 1 tbsp. l. dry herbs – chamomile or St. John’s wort. Mint or linden will do. The herbal infusion is kept for 15 minutes, and then in a volume of 1/3 cup is mixed with 1/2 cup of flaxseed infusion. For consumption, take 2/3 cup before meals. The duration of therapy is 10 days.
- For the heart muscle and blood vessels – 2 tbsp. l. seeds, pour 1 cup boiling water. After cooling, take 3 times daily before meals. The course is 10 days.
- To enhance the immune defense. Grind the seeds to make 3 tsp. mass, mix with 1 tsp. honey. Take 1 tsp. funds 3 times a day for 14 days. After a week, the treatment can be repeated.
Harm and contraindications
Flax seeds should be stored in places inaccessible to sunlight.When exposed to the sun, oil and fatty acids are converted into carcinogens that harm the body. Such changes are indicated by the presence of rancidity.
Reception of the product is contraindicated:
- with individual intolerance;
- during pregnancy and breastfeeding, because phytoestrogens can affect fetal development;
- women with diagnosed uterine fibroids, polycystic disorders, endometritis;
- with a high probability of manifestation of prostate cancer;
- in case of inflammation and obstruction in the intestinal region, with colitis, pancreatitis, cholecystitis, and also with diarrhea;
- for urolithiasis and gallstone disease;
- with iodine deficiency.
With caution, you can take flax seeds for children under 12 years old, patients suffering from thyroid ailments, increased bleeding, convulsive syndrome, mental problems.
Experts also note that in the initial stages of use, some side effects may occur – nausea, pain in the stomach, problems with the menstrual cycle, increased breathing, shortness of breath, etc.
How to choose flax seeds
On sale you can find the product in whole or ground, chopped form.The purchase of crushed seed is advisable, since the whole seed is difficult to chew, and the grinding process is laborious. However, in this form, flax is stored for less time – after opening the package, no more than 6-16 weeks. But in its entirety, it can be kept for up to 1 year if stored in the dark in a cool place using a hermetically sealed container.
- It is advisable to buy only fresh seeds, pay attention to the expiration date.
- There must be no moisture inside.
- It is advisable to choose a vacuum package.
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Who and why should eat flax seeds
Why flax seeds are useful
These small dark brown seeds are one of the pillars of dietary nutrition. They contain a huge amount of nutrients – from fiber to vitamins, trace elements and essential fatty acids.
Here are eight reasons to eat at least a tablespoon (10 g) of flaxseed daily.
1. You Will Promote Heart Health
One teaspoon (2.5 g) of semen contains to 700 mg of omega-3 fatty acids – specifically alpha-linolenic (ALA). This makes flaxseed the record for the omega-3 content of all plant foods.
A number of studies show that regular consumption of alpha-linolenic acid significantly reduces the risk of cardiovascular disease .ALA is also a good way to prevent stroke.
2. Reduce the level of “bad” cholesterol
The same alpha-linolenic acid in combination with fiber, which is also rich in seeds, reduces the level of cholesterol. More precisely, its “bad” form – the one that settles on the inner surface of the vessels in the form of plaques and impairs blood flow.
3. Relieve High Blood Pressure
In one study, hypertensive patients were given three tablespoons of ground flaxseed daily for 6 months.Result: the pressure of the program participants decreased by 7-10 points.
4. Reduce blood sugar levels
The fiber found in seeds slows down the release of sugar into the blood. Thus, the glucose level becomes lower. This is confirmed by research.
For example, in one of them, people with type 2 diabetes were offered one to two tablespoons of ground flaxseed daily. A month later, it turned out that the blood sugar level of the volunteers had dropped by 8–20%.
5. Get rid of chest pain during PMS
To reduce mastalgia associated with the onset of the menstrual cycle, it is enough to eat a bun with flaxseed every day for 3 months or take two to three tablespoons of flaxseed powder daily in within 2 months.
6. It will be easier for you to control your weight
Dietary fiber in flax seeds reduces appetite .
A couple of small studies have shown : If you drink a “flaxseed drink” (warm water with a teaspoon of ground flaxseed) in the morning, you will decrease your hunger and the total number of calories you will consume during the day.
7. Reduce the risk of cancer
There is evidence that omega-3 fatty acids inhibit the growth of cancer cells . But flax seeds also contain another, more powerful anti-cancer element – lignans.
This is the name of plant antioxidant compounds. They have anti-angiogenic properties – they prevent tumors from forming new blood vessels, which means they do not feed and develop.
The content of lignans in flaxseed is 800 times higher than than in other products.
The antitumor properties of flax seeds have been confirmed experimentally. Thus, in one study it was found that the use of flaxseed significantly reduces the risk of cancer changes in the breast. And in another, scientists have found that the product stops prostate cancer.
8. Increase the level of protection against radiation
This property of lignans has so far been tested only on mice (for obvious reasons, however), but the results of are impressive.Laboratory animals that consumed flax seeds daily were found to be more resistant to radiation. They were more likely to survive than their seedless relatives. In addition, they had less inflammation.
These are not all useful properties of the product. It has been suggested that flax helps relieve asthma and fights internal inflammation. Active research is currently underway on in this regard.
How and to whom flax seeds can be harmful
It is difficult to overdo it with the use of flaxseed.If this ingredient makes up less than 12% of of your total daily diet, there is no health threat, according to the USDA.
But if you still overdo it, there may be side effects:
- bloating, flatulence;
- abdominal pain;
- constipation or diarrhea.
However, there are categories of citizens who need to be careful about using flax seeds .These are:
- Pregnant and lactating women. Seeds contain phytoestrogens, the effect of which on pregnancy and breastfeeding has not yet been adequately studied.
- People who suffer from intestinal obstruction.
- Those who have bleeding disorders or who are taking blood thinners. In theory, you can use flaxseed in this case, but you need to consult with your doctor.
- Those with diabetes mellitus.Flax seeds cause a drop in blood sugar that can be too severe.
- Hypotonic. The substances found in flaxseed can further reduce blood pressure.
How to take flaxseed
There are several important rules.
- Eat crushed seeds. Otherwise, they can slip through the digestive tract undigested.
- Use roasted seeds. There is evidence from that raw or unripe food can be toxic.
- If possible, wash down the seeds with water, compote, juice or other liquid. This reduces the chances of bloating or constipation.
Here are some ways to add flaxseed to your daily diet:
- Grind the seeds in a coffee grinder and eat a teaspoon or two every day. The time of day is not very important, but it is best to consume flax about half an hour before breakfast.
- Add one to two teaspoons of seeds to warm water for a nutritious flaxseed shake.