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Flaxseed or flaxseed is a grain plant originating from the Middle East. Flaxseed can be mixed into a variety of foods and has many he alth benefits
Flaxseed is usually brown or yellow in color. These seeds can be sold whole or processed into flaxseed oil. Flaxseed is dubbed a super food because it contains various nutrients that are good for the body and have a myriad of benefits.
Nutritional Content in Flaxseed
In 100 grams of flaxseed, generally contains the following nutrients:
- Calories: 534 calories
- Protein: 18, 3 grams
- Fat: 42.2 grams
- Carbohydrates: 28.9 grams
- Fiber: 27.3 grams
- Calcium: 255 milligrams
- Iron: 5, 73 milligrams
- Magnesium: 392 milligrams
- Phosphorus: 642 milligrams
- Potassium: 813 milligrams
- Thiamin: 1.64 milligrams
- Niacin: 3.08 milligrams
- Folate: 87 micrograms
- Choline: 78.7 milligrams
Flaxseed also contains several plant compounds, such as cyanogenic glycosides and phytosterols, as well as antioxidants such as p-coumaric acid, ferulic acid, and lignans.
5 Benefits of Flaxseed
Seeing so many nutritional content in flaxseed, it is not surprising that this grain has many he alth benefits. Some of the benefits of flaxseed include:
1. Lowering cholesterol
Flaxseed is thought to be able to suppress levels of bad cholesterol or LDL (low-density lipoprotein), as well as overall cholesterol levels. However, flaxseed did not appear to have much effect on HDL (high-density lipoprotein) or good cholesterol.
2. Reducing the risk of heart disease
Nutrient content in flaxseed, including fiber and omega-3, appears to help normalize heart rhythm and reduce the risk of atherosclerosis. Recent studies also mention that the omega-3s in flaxseed can help lower blood pressure.
3. Reduce inflammation
Inflammation that usually accompanies asthma and Parkinson's disease, is thought to be reduced by alpha linoleic acid (ALA) compounds and lignans contained in flaxseed. The content of flaxseed is also said to prevent the formation of plaque in the arteries, which at the same time can prevent heart attacks and strokes.
4. Slows down the development of cancer cells
Based on research in the laboratory, the substances in flaxseed appear to inhibit the growth of cancer cells, such as colon cancer, skin cancer, lung cancer, and prostate cancer.
The lignan content in flaxseed is thought to be able to provide protection from breast cancer. Researchers believe that consuming lignans as a teenager can help reduce the risk of developing breast cancer and increase life expectancy in breast cancer patients.
5. Stabilize blood sugar level
In one study, consuming flaxseed three times a day for 3 months was shown to help stabilize blood sugar levels in people with type 2 diabetes.
Tips for Consuming Flaxseed
Make sure to eat ground flaxseed. If consumed in whole form, these seeds can pass out of the digestive tract without being digested properly.
Raw, unprocessed flaxseed may be toxic. Therefore, cook flaxseed along with other foods to destroy any toxins that may be contained in it.
You can add flaxseed to your breakfast cereal, biscuits, cakes, yogurt, or bread before baking. However, make sure not to overdo it. Consumption of flaxseed about 10–20 grams per day is considered sufficient.
To get the he alth benefits of flaxseed, consume these seeds regularly. But if you have certain medical conditions, consult a nutritionist before consuming flaxseed.