Flax seed

Description

Common Name: Flax Seed
Also Known As: Linseed
Botanical Name: Linum usitatissimum
Family: Linaceae
Form: Small, flat, oval seeds
Color: Golden or brown
Taste: Mildly nutty and earthy
Texture: Crisp when whole; smooth when ground

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General Description:

Flax seeds are the edible seeds of the flax plant, cultivated since ancient times for food, fiber, and oil. These tiny seeds pack a powerful nutritional punch, rich in omega-3 fatty acids, fiber, and plant-based protein. Known for their health-promoting properties, flax seeds are a staple in plant-based and health-conscious diets.

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Varieties:

1. Brown Flax Seeds: Most common; rich in omega-3s and fiber.

2. Golden Flax Seeds: Lighter in color with a milder flavor; nutritionally similar to brown flax.

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Nutritional Value (per 100g):

• Calories: ~534 kcal

• Protein: ~18g

• Fat: ~42g (mainly unsaturated fats)

  • Omega-3 (ALA): ~22g

• Carbohydrates: ~29g

  • Fiber: ~27g

• Vitamins: B1 (thiamine), B6, folate

• Minerals: Magnesium, Phosphorus, Copper, Manganese, Selenium, Zinc

• Phytochemicals: Lignans (a type of antioxidant phytoestrogen)

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Health Benefits:

• Heart Health: High ALA content helps lower blood pressure and cholesterol.

• Digestive Health: Rich in soluble and insoluble fiber, promoting regularity.

• Hormonal Balance: Lignans support estrogen balance, especially beneficial for women.

• Weight Management: High fiber and healthy fats promote satiety.

• Anti-inflammatory: ALA and lignans help reduce inflammation in the body.

• Blood Sugar Control: Fiber slows digestion and glucose absorption.

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Culinary Uses:

• Whole Seeds: Topped on yogurt, salads, granola, or baked goods.

• Ground Flax (Flax Meal): Mixed into smoothies, oatmeal, pancake batter, or energy bars.

• Vegan Egg Substitute: 1 tbsp ground flax + 3 tbsp water = 1 egg (for baking).

• Cold-pressed Flax Oil: Used in salad dressings and smoothies (not suitable for high heat).

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Storage:

• Whole Seeds: Store in a cool, dry place for up to 1 year.

• Ground Seeds: Refrigerate in airtight container; use within a few weeks.

• Flax Oil: Must be refrigerated and kept away from heat and light.

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Processing Forms:

• Whole Flax Seeds

• Ground Flaxseed (Flax Meal)

• Cold-Pressed Flaxseed Oil

• Flaxseed Extracts or Capsules (for supplements)

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Cultural and Historical Significance:

Flax has been cultivated for over 5,000 years, used by ancient Egyptians and Greeks for both medicinal and culinary purposes. Today, it plays a major role in holistic nutrition, natural medicine, and plant-based diets worldwide.