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Health Benefits of Flax Seed, Uses And Its Side Effects

Last Updated: Aug 25, 2020

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Flaxseed is procured from the flax plant. There are various health benefits of flax seeds if consumed regularly and properly else you may face flax seeds side effects. It is known to have high fiber and low carbohydrate content. It is also gluten-free, rich in Omega-3 fat and has high amounts of antioxidants present in them.

All active constituents are beneficial for health in one or the other way. It promotes skin and hair health care, weight loss, digestive health and lowers the bad cholesterol level. Also, it alleviates symptoms of menopause and regulates the menstrual cycle and even help in preventing certain types of cancer. This is why flaxseed is known as a superfood.

Flax Seed

Flaxseed, a small seeds, as the name suggests, and are often golden, tan or brown colored. They are known for being the richest sources of alpha-linolenic acid or ALA (omega-3 fatty acids that are plant-based), and are therefore an important part of one’s diet. They are also extremely rich in lignans, making this seed a highly valuable addition to your meals.

Nutritional Value of Flaxseed

When it comes to the nutritional value of flax seeds, there are several vital nutrients to be gained from this superfood. In 100g of flaxseed, you will find 534 calories. The total fat present in them is 42g, out of which there is 3.7g of saturated fat, 29g of polyunsaturated fat, and 8g of monounsaturated fat. It was 0mg of cholesterol. A 100g of flaxseed also has 30mg of sodium and 813mg of potassium.

The total carbohydrate content is 29g with 27g of dietary fiber present and 1.6g of sugar. It also has 18g of protein, and 25% of the daily recommended dose of calcium, 1% of vitamin C, 31% of iron, 25% of vitamin B-6, and a whopping 98% of magnesium. However, it has 0% of vitamin A, B-12, and D.

Flax seed nutrition facts Per 100 Grams

Total Fat
Total Carbohydrate

Vitamins and Minerals

1 %
Vitamin C
31 %
25 %
Vitamin B-6
98 %

Benefits of Flaxseed

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Mentioned below are the best health benefits of Flax Seeds

Flax seeds are high in dietary fiber and low carbs

In general, it is advised to consume at least 30g-40g of foods that are rich in fiber on a daily basis. Food with high fiber content are known for aiding digestion. Flaxseeds are extremely rich in mucilage gum content, which is essentially a fiber that forms a get and is water soluble.

It is great for the intestinal tract as it prevents the food in the stomach from moving too quickly to the small intestine. As a result, your body can absorb nutrition better. As flaxseed has both, soluble and insoluble fiber, it helps with colon detoxification, losing fat, and reduces sugar cravings as well.

Flax seeds promote healthier skin and hairca

A great way to improve your hair, skin, and nails without having to add additional regimes to your day is to simply add 2 tablespoons of flaxseeds to your breakfast. This is because the ALA fats that are present in the flaxseeds help improve the health of your skin and hair as they have essential fats and B-vitamins that are known for reducing flakiness and dryness, two qualities that are highly undesired in skin and hair.

Flaxseed oil can also be ingested for the same purpose, or it can be added to any other essential oils to create a skin moisturizer that’s totally organic.

Flax seeds for weight loss

Flaxseeds are known for preventing and managing obesity and leading to healthy weight loss. This is because flaxseed has high amounts of healthy fats and fiber, which keep you feeling satisfied and full for much longer than other foods. Therefore, the chances of getting hungry soon and consuming more calories is greatly reduced.

Flaxseed meal offers benefits in weight loss, Moreover, ALA fats are also known for helping to reduce inflammation. Though this might seem disconnected from weight loss, it is actually quite important as inflamed bodies tend to hold excess weight easily. Ground flaxseed can be added to smoothies, salads, or soups to facilitate healthy weight loss.

Flax seeds for cholesterol reduction

Having high amounts of bad cholesterol in the blood can be a cause for concern as it can lead to arteries clogging, heart disease, and strokes. Flaxseed lowers the overall cholesterol in the body. The fiber content of flax seeds that is soluble can trap cholesterol and fat within the digestive track and prevents it from being absorbed by the body.

It also traps bile in the similar fashion, which is great because bile is made from cholesterol that is present in the gallbladder. This trapped bile is excreted naturally through the digestive track, which then forces the body to produce more of it. As a result, the excess cholesterol that is present in the blood is used up, which lowers the overall cholesterol in the blood.

Flax seeds are gluten-free

Most healthy diets these days promote gluten free ingredients. Flaxseeds are a great substitute for grains that contain gluten, such as wheat. This is ideal for people who are allergic to gluten or have celiac disease.

Flaxseeds can also be considered a great alternative way to bring omega-3 fats into the body for those who are allergic to seafood and cannot get the nutrition from them.

Flax seeds have high quantities of antioxidants

Flaxseed is high in lignans which are essentially fiber related polyphenols that give the body the benefits of antioxidants such as anti-ageing, cellular health, and hormone balance.

Flaxseeds also help with growing more probiotics in the system, which then helps by eliminating candida and yeast present in the body. Lignans are also great for your overall health and immunity. Flaxseeds are anti-viral and antibacterial and can therefore help avoid common flus and colds.

Flax seeds promote digestive health

Flaxseeds can add a lot to one’s body when included in the diet simply because they promote better digestive health. The ALA that is present in the flax protects the lining of the digestive tract and maintains better gastrointestinal health. It is quite good for people who suffer from Crohn’s disease or have any other ailments related to the gut mainly because it helps reduce its inflammation.

Flaxseed has high quantities of insoluble and soluble fiber which is great for the digestive system and also has high quantities of magnesium. It can also help relieve constipation by stimulating peristalsis, the contraction and opening of the muscles in the gut.

Flax seeds fight against cancer

Flaxseeds are known for fighting against colon, ovarian, prostrate, and breast cancer, and is therefore a wonderful food to include in your diet. This is because there are three important lignans that are found in flaxseed that get converted by the bacteria in the intestines into enterolactone and enterodiol.

Flaxseeds balance hormones in a natural way and are responsible for reducing the occurrence of breast cancer. The lignans that are found in flaxseeds are also known for reducing the occurrence of endometrial and ovarian cancer.

Flax seeds are a rich source of Omega-3 Fatty Acids

Flaxseed contains a healthy amount of ALA, which is considered a good fat and it is crucial to include it in the daily diet.

Flax seeds help with symptoms of menopause

The lignans that are present in flaxseed help women with managing the symptoms of menopause. They are also a great alternate to use for hormone therapy because they have estrogenic properties in them. These estrogenic properties can also reduce the risk of osteoporosis. Flaxseeds are great for women who are still in their menstrual cycles as well as it can help regulate the cycle.

Flax seeds reduce the risk of osteoporosis

Osteoporosis is a disease which eats away your bones and this is the deadly disease. This is basically an old age disease but making your bones stronger in the teenage years is very important to avoid the risk of osteoporosis. Flaxseed also aids in the prevention of this disease and help in maintaining your bones stronger. It also helps in making grease in the bone joint which further makes bones healthy.

Sex benefits of flax seeds for male

Libido:There are few sex-benefits by consumption of flax seeds daily. Flax seeds act as natural food to help you last longer in bed by incresing the testosterone levels.

Male fertility: Regular consumption of flax seeds helps to keep your sperms strong and mobile.

Uses of Flax Seed

Apart from the benefits that have been discussed, this seed has a host of uses. Flaxseed can be used in baking as a substitute for wheat and other grains that are not gluten-free. Medicinally, flax seed can be used in order to treat sore throats, infections in the respiratory tract and cough. Flax Seeds is used to treat kidney problems in patients who have Lupus.

Flax Seeds even help with depression and ADHD. It is also used in medicines that treat rheumatoid arthritis, malaria, and infections of the bladder. Flax seed can also be applied to the skin by people who want to treat eczema, acne, boils, burns, and inflammations. The flax plant is a fiber plant which can be used to produce linen and other fibers.


What are the side of flax seeds?

Although flaxseed is quite safe to consume, there are certain instances where its consumption can be possibly unsafe. Pregnant women and women who are breastfeeding are usually asked to avoid taking flaxseed as it often acts like estrogen and it may be harmful to the pregnancy or the infant. People who have a bleeding disorder are advised not to consume flaxseed as it may slow down the process of clotting, leading to more bleeding.

Patients with gastrointestinal obstructions cannot consume flaxseed has it helps with bowel movements and may speed things along faster than the body can naturally handle with those obstructions. It can also speed up hormone related conditions as it acts like estrogen.

Origin and Cultivation of Flax Seed

It is believed that flaxseed is native to Egypt. It is grown and cultivated throughout the world and can be easily found in places like Europe, South America, Asia, and the United States of America. It is also believed that humans have been consuming flaxseed for nearly 6,000 years now and that it was the first superfood to be grown and eaten.

Flax seed meaning and translation in different languages :

  • Flax seeds in telugu- అవిసె గింజలు - avise ginjalu
  • Flax seeds in hindi - अलसी - Alasi
  • Flax seeds in tamil - ஆளி விதை - aali vithai
  • Flax seeds in Malayalam - ചണവിത്ത് - Cheruchana vithu
  • Flax seeds in bengali - তিসি বীজ - Tishi Bij
  • Flax seeds in marathi - जवस - Javasu
  • Flax seeds in kannada - ಅಗಸೆ ಬೀಜಗಳ - agase beeja
  • Flax seeds in oriya - ପେଶି - Pesi


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    Written ByDrx Hina FirdousPhD (Pharmacology) Pursuing, M.Pharma (Pharmacology), B.Pharma - Certificate in Nutrition and Child CarePharmacology
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    Reviewed ByDt. Ms. Shilpa MarwahB.Sc (Home Science), Post Graduation Diploma in Dietetics and Public Health NutritionDietitian/Nutritionist

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