Flaxseeds and Chia Seeds

A previous article during this series Can chia seeds reverse diabetes?examined the nutritional value of chia seeds. this text will check out how nutritious flaxseeds are and compare the advantages of eating them with chia seeds.

Flaxseeds and linseeds are two different names for an equivalent tiny seeds that are cultivated for a minimum of the last 6,000 years. Their colour can range from dark brown to a light-weight gold.

The oil extracted from flaxseeds is employed within the production of oil-based paints and glazing putties for windows. The oil is additionally used as a grain protector for wood. The high fibre content of the seeds means they will be wont to add strength and sturdiness within the making fabrics, paper and garments .

But flaxseeds have also been eaten for thousands of years, from ancient Babylon to the Aztec Empire. They were a favorite snack of King Charlemagne of the Franks within the 8th century CE. Since the 1990s they need gained a reputation within the West as a so-called ‘superfood’.

Their reputation is well-earned. Flaxseeds are one among the richest sources of lignans (antioxidants) and plant-based omega-3 fatty acids. they’re also a superior source of dietary fibre, plant-based protein, and minerals like iron and magnesium.

They are considered one among the simplest foods for reducing inflammation and for maintaining the health of the gut and are usually included in diets designed to fight heart condition and similar illnesses.

How nutritious are flaxseeds?

The short answer is: highly nutritious.

100 grams of flaxseeds (linseeds) contains the following macro-nutrients:

• Calories… 534 (2236 kJ) (27%)
• Protein… 18.3g (37%)
• Carbohydrates (total)… 28.9g (10%), of which:
  • Dietary fibre… 27.3g (109%)
  • Sugars… 1.5g
• Fat (total)… 42.2g (65%), of which:
• Saturated fat… 3.7g (18%)
• Monounsaturated fat… 7.5g
• Polyunsaturated fat… 28.7g
• Cholesterol… NIL
• Omega-3 fatty acids (total)… 22,813mg
• Omega-6 fatty acids (total)… 5,911mg

100g of flaxseeds also contains large doses of various micro-nutrients, such as vitamins:

• Thiamin (vitamin B1)… 1.6mg (110%)
• Riboflavin (vitamin B2)… 0.2mg (9%)
• Niacin (vitamin B3)… 3.1mg (15%)
• Pantothenic acid (vitamin B5)… 1.0mg (10%)
• Vitamin B6… 0.5 mg (24%)
• Folate (vitamin B9)… 87mcg (22%)
• 7 mg

And dietary minerals… 100g also contains:

• Manganese… 2.5mg (124%)
• Magnesium… 392mg (98%)
• Phosphorus… 642mg (64%)
• Copper… 1.2mg (61%)
• Selenium… 25.4 (36%)
• Iron… 5.7mg (32%)
• Zinc… 4.3mg (29%)
• Calcium… 25mg (26%)
• Potassium… 813mg (23%)
• Sodium… 30mg (1%)

The percentages in brackets refer to recommended daily values and are based on a 2,000 calorie-a-day diet. The actual amounts of these nutrients you require will depend on your calorific needs.

Benefits of eating flaxseds or linseeds

These seeds are a genuine superfood. Here are some of the major benefits you can get from consuming them:

• Omega-3 fatty acids
• High fibre
• Lignans (antioxidants)
• Cholesterol
• Digestive health
• Cancer prevention in women
• Weight loss