Flaxseed
Table of contents
Understanding Flax
Flax is one of the oldest crops, with human use dating back 34,000 years. It grows in warm regions and can be harvested about 100 days after sowing, yielding flaxseed and flax fiber. Because flax requires less water, pesticides, and fertilizer, it is not only safer to use but also a more sustainable crop choice.
What are the components of flaxseed?
Each 10 grams of flaxseed contains approximately the following components.
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Water: 0.7 g
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Protein: 1.9 g
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Carbohydrates: 3 g (0.2 g sugar , 2.8 g fiber )
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Oils: 4.3 g
Special ingredients
Fiber (28%)
Dietary fiber can help with bowel movements and digestion, and flaxseed is particularly rich in soluble fiber.
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20–40% Soluble fiber (mucilage, gum): Located in the seed coat of flaxseed, it increases the viscosity of food and also serves as prebiotic.
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60–80% Insoluble fiber (cellulose and lignin)
Oils (42%)
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73% polyunsaturated fatty acids such as omega-6 and omega-3 (ALA)
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27% monounsaturated fatty acids
Flaxseed contains a large amount of unsaturated fatty acids, so if you buy flaxseed oil, you need to be aware of the problem of easy oxidation.
Lignans
Flaxseed contains high levels of lignans, a type of plant polyphenol that acts like a phytoestrogen, and also offers other health benefits.
How to eat
Consuming flaxseed directly provides a more complete intake of its nutrients than consuming flaxseed oil.
No heating or baking is required; simply grind the seeds into powder and consume directly.
Studies show that ground flaxseed can be stored at room temperature for about four months while maintaining its quality. However, I believe that if you live in a hot and humid area, you should consume it as soon as possible, or grind fresh flaxseed into powder before each use.
Adding flaxseed powder directly to food allows the soluble fiber (mucilage) in the seed coat to absorb moisture and increase the food's viscosity.
Daily intake
There is no confirmed upper limit yet, but current research shows that consuming up to 50g of flaxseed per day is safe and beneficial.