Flax seeds are also known as common flax or lin seeds, are small oil seeds that originated in the Middle East thousands of years ago. After that flax seed has gain their popularity as a major health food as it contains many health fiber specially heart fiber and omega 3 that are good for heart.
Flax seed is a rich source of micro nutrients, manganese, vitamin b1, dietary fiber and the essential fatty acid alpha-
linolenic acid called as ALA or omega 3. Flax seed helps in many health problems like in reducing heart problems, help in digesting the food and prevent the formation of type 2 diabetes.
CARBS AND FIBERS
Flaxseeds are made up of 29% of carbs. Two tablespoon flaxseed contains 6 grams of fibers. It contains two types of fibers that are followings –
- 20–40% soluble fiber (mucilage gums).
- 60–80% insoluble fiber (cellulose and lignin).
Soluble fibers help to decrease the blood sugar and manage the cholesterol level. It also reduces the risk of diabetes. Insoluble fibers make the flax seed a natural laxative and promote regularity.
The flax seed contains 42% of fats. The fat content composed of -73% polyunsaturated fatty acids, such as omega-6 fatty acids and the omega-3 fatty acid alpha-linolenic acid (ALA). ALA fiber is a fatty acid that cannot be produced by the body therefore we can intake this by eating ALA containing foods.
Flax seed oil contains of high quantity of ALA acid, followed by milled seeds. Because of their high quantity of ALA acid, flax seed promote low ratio of omega 6 to omega 3. A flow of lower ratio of omega 6 to omega 3 significantly reduces the risk of various chronic acids.
VITAMINS AND MINERALS
Flax seed is a source of various vitamins and minerals that are-
VITAMIN B1– Vitamin B1 is also known as thiamine .it is essential in normal metabolism and nerve functions.
COPPER– Copper is essential for the development and growth of body parts, and help in performing various function of the body.
MAGNESIUM – magnesium is an essential fiber for human body. it found in high amounts in grains, seeds, nuts and green leafy vegetables .
PHOSPHORUS – is an essential which helps in maintenance of bone and tissues and found in protein-rich foods.
Flax seeds are the richest known dietary source of lignans. These nutrients function as phytoestrogens. Phytoestrogens are a plant like fiber that is look alike female sex estrogen. They have the weak estrogenic and antioxidant properties.
They help in decreasing the heart problems and metabolic syndrome thus they reduce the amount of fat and glouse in the blood.
Phytoestrogens are also helps in reducing the risk of inflammation in arteries, oxidative stress and lower blood pressure.
Lignans are fermented by bacteria i the digestive systems and may reduce the growth of several cancer like breast cancer and prostate cancer.