Compiled & Medically reviewed by
 Dr.Sanjana.V.B. Bhms. Dbrm.Cdn

Flax seeds to be young & healthy

  Flaxseed, also called linseed are edible seeds of flax (Linum usitatissimum) plants .Flax, (Linum usitatissimum) belongs to the family Linaceae. Flax is cultivated both for its fibre [linen yarn and fabric are made out of it] and its nutritious seeds, called flaxseed or linseed which also gives linseed oil.

Flax or linseed plants cultivated for seed are shorter and many-branched. The leaves, alternating on the stalk, are small and lance-shaped. The flowers have five petals, usually blue in colour but sometimes white or pink.

Linseed oil, derived from the seeds, is used in the manufacture of paints, printing inks, linoleum, varnish etc. It has the highest level of ALA [alpha linoleic acid] and food-grade linseed oil is used as a nutritional supplement.

History

    Flax  is one of the ancient textile fibres, found by archeologists in the prehistoric lake dwellings of Switzerland & ancient Egyptian tombs. Phoenician traders apparently brought linen from the Mediterranean area to Gaul and Britain, and the Romans introduced linen manufacture into Roman empire. In the 17th century the German states and Russia were major sources of raw material, and the linen industry was spread to other parts of the globe.

    Regarding flax seeds and its health benefits till the late 20th century, little was known.  The four consumable or edible forms of flaxseeds include whole flaxseed, ground flaxseed, flaxseed oil and partially defatted flaxseed meal.

     Flax milk is available in the market for consumption. It is finely milled flaxseed mixed with filtered water and other minor compounds. Flax milk is high in ALA  alpha linoleic acid, an omega 3 fatty acid .It is a wonderful alternative to dairy milk, as it is cholesterol or lactose free. It is suitable even for people who are allergic to soy, nuts and gluten.

Nutritional value

Calories: 224

Fat: 17.5g

Saturated Fat: 1.5g

Unsaturated Fat: 16g

Sodium: 12.6mg

Carbohydrates: 12g

Fiber: 11.5g, or 41% of the daily value (DV)

Added Sugars: 0g

Protein: 7.7g

Thiamin: 0.69mg 57% DV

Magnesium: 165mg 39% DV

Selenium: 7.12mcg 19% DV

Iron: 2.4mg 13% DV

Nutritional facts & health benefits

 Flax seeds are high in dietary fibre and omega-3 fatty acid.

Fiber in flax seeds help in :

·       Lowering blood pressure

·       Improves cardiovascular health

·        Helps weight loss and to be young looking

·       Improves digestion

·       Reduces cancer risk

Flax seeds consumption protects against the development of breast cancer and colon cancer. 

Omega 3 fatty acids [ALA] alpha lenoleic acid  helps brain functions and cognition. It helps memory and concentration.Flax seeds are also good source of antioxidants. Its secoisolariciresinol diglucoside (SDG) content, is of great value in preventing oxidative stress to the body. 

Safety 

Allergy- Some people may be allergic to seeds. If so stop the intake of flax seeds. 

The  presence of certain compounds such as  protease inhibitors, phytic acids, linatine and cyanogenic glycosides in flaxseed had raised anxiety in consumers recently. However, there are no deleterious effects reported of these components in human studies.

Cyanide is present in trace amounts in flax seeds. But it is not toxic to the body as body can neutralize it. It makes no impacts in healthy people. Plant bio-breeding and/or food processing methods may be considered to reduce the levels of these components in flaxseed taking into account the public concern about these compounds in flax seeds. 

How to include flax seeds into your diet? 

·       Sprinkle flax seeds on overnight oats

·       flaxseeds can be added into snack bars, muffins, bagels, bread, buns, tea biscuits, cinnamon rolls and pasta

·       Add into yogurt

·       Added to pancake batter

·       Garnish smoothies, fresh fruit, and avocado toast with flax seeds.

·       Mix with smoothies

·       Add to granola

·       Add to salad dressings

·       Add to peanut bread spread.

Baking does not affect the nutritional value of flax seeds. The process of baking even up to 178 ℃ for two hours does not alter the composition or content of ALA in a baked muffin or bun.

ALA omega 3 fatty acid is more bioavailable to the body if it is in oil or milled form. The incorporation of milled flaxseed into baked products may help prevent the ALA and SDG from degradation.

References

1.    https://www.britannica.com/topic/linseed

2.    https://www.britannica.com/plant/flax

3.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6567199/

4.    https://pubmed.ncbi.nlm.nih.gov/29101172/

5.    https://pubmed.ncbi.nlm.nih.gov/18689552/