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Flax seed nutrition facts

Crunchy and delicious with pleasant taste, flax seeds or linseed are packed with full of nutrients, omega-3 fatty acids, antioxidants, minerals that are essential for optimum health. Off late, nutritional and health benefits of flax have widely drawn the attention of research scholars as well as health conscious individuals alike across the world.

Flax belong to the family of liniaceae of the genus of Linum and botanically named as L. usitatissimum. It is one of the ancient crops of Mesopotamian's, grown for its oil seeds for centuries.

Flax seeds (L.usitatissimum). (Photo courtesy : AlishaV)	Golden yellow flax (Photo courtesy : AlishaV)

Pale blue Linseed (flax) flowers (Photo courtesy by Acradenia)

Flax crop has been grown all over the world, both in tropical and subtropical regions, with its higher production as a field crop noted in fertile river valleys. It is an erect annual plant growing about 1 to 1.5 meters tall and bears blue colored flowers.

The fruit pod is a round, dry capsule 6–9 mm diameter, containing several brown or golden yellow seeds (depending on cultivar type) shaped like sesame, but quite larger in size about 5–7 mm long, glossy and smooth.

There are two varieties of flax seeds; brown and yellow or golden, with most types having similar nutritional values and equal amounts of short-chain omega-3 fatty acids.

Health benefits of Flax seeds

• Flax seeds are rich source of energy and contain many health benefiting nutrients, minerals, antioxidants and vitamins that are essential for optimum health.

• The seeds are rich in monounsaturated fatty acids like oleic acid and an excellent source of all important omega-3 essential fatty acids like linoleic acid, alpha-linolenic acid (ALA) and arachidonic acids. Regular intake of small portions of flax seeds in the diet help to lower total as well as LDL or “bad cholesterol” and increase HDL or “good cholesterol” levels in the blood. Research studies suggest that Mediterranean diet that is rich in dietary fibers, monounsaturated fatty acids and omega-3 fatty acids help to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.

• Flax are perhaps the most widely available botanical source of n−3 or ω-3. Flax seed oil consists of approximately 55% ALA (α-linolenic acid). One spoonful of flax seed oil provides about 8 g of omega-3 fatty acids. Research studies have suggested that n-3 fatty acids by their virtue of anti-inflammatory action helps to lower the risk of blood pressure, coronary artery disease, strokes and breast, colon and prostate cancers. Adequate quantities of n-3 oils are required for normal infant development and maturation of nervous system.

• The seeds contain lignans, a class of phytoestrogens considered to have antioxidant and cancer preventing properties.

• Flax are an excellent source of vitamin E, especially rich in gamma tocopherol; contain about 20 g per 100 g. vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen free radicals.

• The seeds are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. Thiamin is an important co-factor for carbohydrates metabolism; helps prevent beri-beri disease. Folates help prevent neural tube defects in the fetus when consumed during pre-conception period and pregnancy. b

• Flax is rich source of minerals like manganese, potassium, calcium, iron, magnesium, zinc and selenium.

• Flax or Linseed oil has flavorful nutty aroma and has been used in cooking, and as “carrier or base oil” in traditional medicines and in pharmaceutical uses.

Have a spoon-full of flax-seeds everyday either in the form of grounded or whole seeds sprinkled over your favorite desserts.

Selection and storage

Flax seeds are available in the markets year around. In the store, different forms of flax are available like whole seeds or grounded. Try to buy whole golden yellow flax instead of grounded ones as this makes sure that the seeds are intact with their nutrients, unadulterated and ensures longer shelf life.

There are two varieties of flax seeds; brown and yellow or golden, with most types having similar nutritional values and equal amounts of short-chain omega-3 fatty acids. The seeds should feature bright brown or golden yellow (depending on the variety) color, smooth, compact, and uniform in size and feel heavy in hand. They are generally available in the airtight packs as well as in bulk bins.

Whole seeds can be placed in cool dry place for many months, whereas grounded should be placed inside airtight container and kept in the refrigerator to avoid them turn rancid.

Culinary use

Flax seeds are rich in polyunsaturated fatty acids. Exposing the grounded seeds for longer time in the powder form oxidizes their fatty acids and deprives them of their nutritional value. Therefore, generally, the flaxseeds are grounded in a coffee or seed grinder just before their use in order to preserve their nutritional value.

• Flax seeds are nutty yet pleasantly sweet in taste. Grounded seeds are a great addition as toppings in yogurt, desserts, shakes, cereal based dishes etc.

• Grounded seeds often sprinkled over salads, desserts, particularly sundaes and other ice cream based preparations.

• Flax are widely used in confectionery, as an addition to biscuits, sweets, muffins and cakes.

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