The flaxseed is a small seed produced by the flax plant, scientifically known as Linum usitatissimum. Also known as linseed, people commonly use flaxseed as an alternative medicine because it contains numerous compounds thought to induce positive responses in the body. Although scientists need to conduct further research to substantiate all the health claims, flaxseeds do contribute fiber and nutrients that make them a good addition to any healthy diet.
Consumable Forms
Whole flaxseeds contain both fiber and nutrients, but because the body cannot fully digest them, eating them whole fails to provide the full nutritional benefits. To increase the amount of fiber in your diet, add whole flaxseeds to your morning cereal, to yogurt or to your salad to add a mild, nutty crunch. To get the full nutrition of flaxseeds, eat them ground, or milled. Ground flaxseed can be added to baked goods or sprinkled in casseroles to add fiber and nutrition to just about anything, but once it is ground, store it in the refrigerator in an airtight container and use it while fresh. Flaxseeds also produce flaxseed oil. Although this form contains no fiber, it does provide other essential nutrients, such as the omega-3 fatty acids.
Fat
Your body needs some fat in order to function, but not all fats are equal. Saturated and trans fats, considered the bad fats, increase blood cholesterol levels and the risk for developing heart disease. Unsaturated fats, including monounsaturated and polyunsaturated fats, actually help to lower the level of bad cholesterol in the blood. Flaxseeds contain 42 percent oil, so they contain a significant amount of fat. But because 70 percent of the fat is polyunsaturated, doctors consider the fat in flaxseeds a healthy fat.
Fiber
Flaxseeds contain 2.2 g of fiber, including soluble and insoluble fiber, per 1 tbsp. serving. Fiber, the portion of a plant-based food that enzymes in the intestines cannot break down, provides many health benefits. Soluble fiber, which dissolves in water, promotes the removal of excess cholesterol from the blood. Insoluble fiber, which cannot dissolve in water, adds bulk to the stool and helps it move through the intestines, therefore preventing constipation and hemorrhoids. Since many Americans fail to consume enough fiber, adding whole or ground flaxseeds to your food helps you increase your fiber intake.
Additional Nutrients
In addition to fiber and healthy fats, flax seeds also contain a variety of other essential nutrients, such as omega-3 fatty acids, in the form of alpha-linolenic acid. Omega-3 fatty acids help reduce inflammation and increase good cholesterol levels, leading to a decrease in the risk of heart disease. Flaxseeds also contain several of the B vitamins, including thiamin, riboflavin, niacin, pantothenic acid, biotin, B-6 and folic acid, which help the body break down and convert food to energy. Flaxseeds contain a form of vitamin E known to protect cells from damage caused by oxidation and to promote the excretion of sodium in the urine. They also provide essential minerals including magnesium, potassium, phosphorus and calcium.
References
- Flax Council of Canada: Flax -- A Healthy Food
- University of California Berkley Wellness Guide to Dietary Supplements: Flax Seed
- U.S. Department of Agriculture: 2005 Dietary Guidelines for Americans
- University of Maryland Medical Center: Flax Seed Oil
- National Center for Complimentary and Alternative Medicine: Flax Seed
- American Heart Association: Know Your Fats
Member Comments