Flax seed
Scientific Name: Linum usitatissimum
Geographic Distribution: central Asia and Mediterranean region.
What is the Flax seed?
Flax seeds (Linum usitatissimum) — also known as common flax or linseeds — are small oil seeds that originated in the Middle East thousands of years ago.
Flax seeds are small oil seeds that contain omega-3 fats, fiber, and other plant compounds. They may help improve digestion and reduce the risk of heart disease, type 2 diabetes, and cancer.
Lately, they have gained popularity as a health food. This is due to their high content of heart-healthy omega-3 fats, fiber, and other unique plant compounds.
Flaxseed is a plant-based food that provides healthful fat, antioxidants, and fiber. Some people call it a “functional food,” which means that a person can eat it to boost their health.
Adding flax seeds to your diet is a great way to get nutrients like fibre, protein and omega-3 fats.
What are the types of flax seeds?
Flaxseeds are nutrient-rich seeds that contain a variety of vitamins and minerals, antioxidants and lignans. These seeds come in two main types: golden (or yellow) and brown. The difference between golden and brown flaxseed is primarily in their different macronutrient contents.
You can find flax seeds in three different ways:
- Whole flax seeds: These are often added to breads and muffins to add texture and make them more visually appealing.
- Ground flax seeds: These are added to foods for flavour and their nutrients.
- Flaxseed oil: This oil is made from flax seeds and is often sold on its own in grocery stores or used in items like salad dressings
What does Flax seed taste like?
The flavor of flaxseed is mild that complements a number of dishes, but it does vary a little with the kind of flaxseed you're eating. Brown flaxseed is earthy with a deep nutty flavor while golden flaxseed is lighter in taste and more nutty than earthy.
You can add ground flaxseed to pancake or waffle batter or to any number of baked goods, such as muffins and cakes. Some people like to sprinkle 1 tbsp. of ground or toasted flaxseed into yogurt or oatmeal.
With its mild, nutty flavor and crisp, crunchy consistency, flaxseed is a versatile ingredient that can enhance the taste and texture of almost any recipe.
What Are the Culinary Uses for Flax seeds?
Dietary tips
People can use flaxseed ground, as an oil, or in capsules.
It is ready-to-eat foods such as muffins and other baked goods, pastas, snack bars, and milk alternatives.
People can add ground flaxseed to:
- breakfast cereals
- smoothies
- soups and stews
- salads and sandwiches
- yogurts
People can also add a spoonful of flaxseeds to a muffin mix or use it to coat chicken, instead of breadcrumbs.
However, using too much flaxseed can give food a bitter taste that some people may not like. One solution is to start with small amounts and gradually add more, according to taste.
What is the Nutritional Value of Flaxseed?
Nutritional composition of flaxseed
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Nutrients
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Amount per 100 g of edible flaxseed
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Moisture (g)
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6.5
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Protein (N × 6.25) (g)
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20.3
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Fat (g)
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37.1
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Minerals (g)
|
2.4
|
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Crude fiber (g)
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4.8
|
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Total dietary fiber (g)
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24.5
|
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Carbohydrates (g)
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28.9
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Energy (kcal)
|
530.0
|
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Potassium
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750.0
|
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Calcium (mg)
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170.0
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Phosphorous (mg)
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370.0
|
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Iron (mg)
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2.7
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Vitamin A (μg)
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30.0
|
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Vitamin E (mg)
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0.6
|
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Thiamine (B1) (mg)
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0.23
|
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Riboflavin (B2) (mg)
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0.07
|
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Niacin (mg)
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1.0
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Pyridoxine (mg)
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0.61
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Pantothenic acid
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0.57
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Biotin (μg)
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0.6
|
|
Folic acid (μg)
|
112
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What is the health benefits of Flax seeds?
Flaxseed contains all sorts of healthy components, here are 8 health benefits of flaxseed:
· High in omega-3 fatty acids
· May help protect against cancer
· Rich in fiber
· May lower cholesterol levels
· May reduce blood pressure
· May stabilize your blood sugar levels
· May help you manage your weight