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Flaxseeds are a truly special food. While they may not have an exceptional flavor, their impressive range of health benefits makes them worth incorporating into your diet. However, like all foods, flaxseeds come with both benefits and potential contraindications.
These seeds, derived from the Linum usitatissimum plant, are considered one of the most powerful plant-based foods for promoting overall health. Rich in Omega-3 fatty acids, fiber, protein, and essential micronutrients, flaxseeds are particularly beneficial for cardiovascular health. There are two main varieties: golden and brown.
Flaxseeds are classified as functional foods—foods that offer health benefits beyond basic nutrition. They may help lower the risk of heart disease, cancer, stroke, and even diabetes. Curious about how they can benefit you? Let’s explore their properties, uses, and precautions.
1. Properties and Benefits of Flaxseeds
Flaxseeds are a potent plant-based source of:
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Alpha-linolenic acid (ALA) – an Omega-3 fatty acid
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Antioxidants
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Both soluble and insoluble fiber
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Plant-based protein
Here are the nutritional values per 100g of flaxseeds (Note: 1 tablespoon ≈ 7g):
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Calories: 534 kcal
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Protein: 18.29 g
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Fat: 42.16 g
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Carbohydrates: 28.88 g
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Calcium: 255 mg
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Magnesium: 392 mg
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Phosphorus: 642 mg
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Potassium: 56.9 mg
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Vitamin C: 0.6 mcg
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Vitamin B6: 0.473 mg
Flaxseeds also contain:
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Lignans (plant estrogens and antioxidants)
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Essential amino acids such as tryptophan, lysine, tyrosine, and valine
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Unsaturated healthy fats
The combination of Omega-3s, lignans, and fiber is what makes flaxseeds so unique. Soluble fiber helps soften stools and improve intestinal transit, while insoluble fiber stimulates the digestive system. Just 4 teaspoons a day can meet around 25% of your fiber needs and 10–20% of the daily requirements for nutrients like magnesium, manganese, phosphorus, copper, and thiamine.
Key health benefits:
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Heart health: Thanks to phytosterols, flaxseeds may help reduce LDL (“bad”) cholesterol.
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Blood sugar control: Help maintain stable glucose and insulin levels, potentially aiding in diabetes prevention.
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Anti-inflammatory effects: May reduce joint pain and stiffness.
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Weight management: Fiber absorbs water, forming a gel that slows digestion and increases satiety.
2. How to Take Flaxseeds
Flaxseeds have been consumed for thousands of years. In fact, Charlemagne once mandated their consumption due to their perceived health benefits.
Today, flaxseeds are widely available in various forms:
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Whole seeds (raw or cooked)
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Ground seeds (flour or powder)
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Flaxseed oil
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Capsules or tablets
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Baked goods and processed foods
Ways to consume flaxseeds:
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Raw: Sprinkle on salads, vegetables, muesli, or yogurt.
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Cooked: Stir into soups, stews, or baked goods.
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Ground or oily form: Recommended to enhance nutrient absorption, as whole seeds may pass through the digestive tract undigested.
They can even be used as a healthy alternative to breadcrumbs for coating meats or fish.
3. Contraindications
see continuation on next page
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