“A Tiny Nutritional Powerhouse”
Flaxseed comes from the flax plant. Flaxseed is a flowering plant which is an annual Herbs. This name is derived from Latin words which are “linum” mean flax and “Usitastissimum” means most useful, The ancient Egyptians used it as food and medicine. In the past, it was used mostly as a laxative. It is high in fiber and contains a gummy material called mucilage, both of which expand when they come in contact or mix with water. This can be used to provide relief from constipation, diarrhea, and other digestive issues, because of this fiber and mucilage we can say Laxative.
But today this plant is better known in fabric by its common name, linen. It have also oilic property, The oil derived from the plant is called linseed oil, this oil produced from flaxseed, due to this we can say the of seed oil.
Types of Flaxseed and Their Differences
There are six up seven types of flaxseeds from those we will see the well known Types flaxseed this include:
Brown
It’s also called common flaxseed, because it is widely available. It has a slightly nutty flavor and is commonly used in baking, cooking, or added to smoothies and cereals.also used as a topping for yogurt and salads.
Golden (Yellow)
It’s light yellow to golden color, similar to brown flaxseed but has a high amount of Omega-3 fatty acid. Some sources suggest minor differences in the fatty acid content, but these differences are generally minimum. Typically it has a milder, nutty flavor compared to brown flaxseed.
Did you know the compounds that are exist in Flaxseed ?
There are many compounds that exist on flaxseed but we are looking for well known compounds. These include:
Fiber
Flaxseed have fiber compound which is divided into two part
- Soluble Fiber: Is dissolved in water, which helps to regulate blood sugar and cholesterol levels.
- Insoluble Fiber: Does not dissolve in water, It promotes digestive health by adding bulk to the stool.
The Fiber that is found in flaxseed Increases the feelings of fullness, it can help prevent overeating and the resultant blood sugar spikes from consuming excess amounts of carbohydrates.
Omega-3 Fatty Acid
The compound omega-3 fatty acid that exists in flaxseed Is called Alpha Linolenic Acid (ALA) which supports cardiovascular health and effect. (ALA) is an essential polyunsaturated fatty acid(PUFA). This PUFA is crucial for brain health. There are a lot of reasons to say
“Flaxseed, a tiny nutritional powerhouse” The main reason is that it is a source of essential omega-3 fatty acids.
Mucilage
Flaxseed differs from the other plant in that it is a high in Mucilage compound which is a gel-forming fiber that helps digestive health and can act as a natural laxative.
Vitamin and Minerals
It provide small amounts of vitamins B, vitamin (folate and thiamine),which are essential for energy metabolism and overall health, and vitamin E which act as antioxidants and protect cells from damage.
Minerals are Phosphorus which is important for formation of teeth and bone strength , Magnesium important for muscle and nerve function, and Manganese plays role by reducing inflammation.
Phytochemicals
It contain various phytochemicals like phenolic acids and flavonoids, both of these acid antioxidant and anti-inflammatory properties.which os uses of reducing oxidative stress and lowering the risk of chronic diseases such as heart disease, cancer.
The Nutritional Value of Flaxseed
nutritional value of flaxseed per 100 grams.
Nutrient | Amount per 100 grams |
---|---|
Calories | 534 kcal |
Protein | 18.3 grams |
Fat | 42.2 grams |
Saturated fat | 3.7 grams |
Monounsaturated fat | 7.5 grams |
Polyunsaturated fat | 28.7 grams |
Carbohydrates | 28.9 grams |
Dietary fiber | 27.3 grams |
Sugars | 1.6 grams |
Omega-3 fatty acids | 22.8 grams |
Omega-6 fatty acids | 5.9 grams |
Vitamins | |
Vitamin B1 (Thiamine) | 1.6 mg |
Vitamin B6 (Pyridoxine) | 0.6 mg |
Folate | 87 µg |
Minerals | |
Calcium | 255 mg |
Iron | 5.7 mg |
Magnesium | 392 mg |
Phosphorus | 642 mg |
Potassium | 813 mg |
Zinc | 4.3 mg |
The Health Benefits of Flaxseed For Men
We were looking for essential compounds that exist in flaxseed. It shows how much it is used for all of us but now we are looking for the health benefits of flaxseeds for men.
Prostate Health
It contains phytoestrogens called lignan, some studies suggest that the lignans in flaxseed reduce the risk of prostate cancer by inhibiting the growth of cancer cells.
Hormonal Balance
The lignan in flaxseed can have a mild effect on hormone levels, potentially helping to balance testosterone and other hormones.
Digestive Health
The content Fiber in flaxseed can support health digestion and prevent constipation. Adequate fiber intake is essential for maintaining optimal digestive function.
Heart Health
We mentioned before that it contains omega-3 fatty acids. These fatty acids help to reduce the risk by lowering blood pressure, cholesterol levels, and preventing arterial plaque plaque buildup.
Cholesterol Management
It can help to reduce low density lipoprotein (LDL) or bad cholesterol levels, Improving overall cardiovascular health.
Blood Sugar Management
It contains macronutrients such as Fiber, Fat, and Protein, these can help to slow the digestion of simple carbohydrates. Those macronutrient make Stable blood sugar levels and provide sustained energy, which can contribute to a healthy sex life by reducing fatigue and increasing stamina during sexual activity.
Conclusion
Flaxseeds a flowering plant which is an annual Herbs. The seeds comes from the flax plant. It was used mostly as a laxative because of the Mucilage compound. It contains essential compounds like Omega-3 fatty acid, minerals, vitamins,fiber and lots. Today it is available in many forms like in the form of seeds, oils, powder, tablet, capsules, and flour. Most people use it as a dietary supplement to prevent constipation, diabetes, high cholesterol, heart disease, cancer disease, and for several other conditions.