Flax seeds, often known as common flax or linseeds, are little oil seeds that originated thousands of years ago in the Middle East. Flax seeds are brown or golden in color. They’re sold whole, ground/milled, or roasted, and flaxseed oil is commonly produced from the seeds. Flax seeds have been linked to a variety of health benefits, including better digestion and a lower risk of heart disease, type 2 diabetes, and cancer. They’re simple to add to your diet, and grinding them is the best method to get the most out of them. So, today’s post will tell you everything you need to know about roasted flax seeds.
Nutrition facts
534 calories per 3.5 ounces (100 grams) of roasted flaxseeds are equivalent to 55 calories per tablespoon (10 grams) of whole seeds. They are 42% fat, 29% carbohydrates, and 18% protein. The nutrients in one tablespoon (10 grams) of roasted flax seeds are as follows.
- Calories: 55
- Water: 7%
- Protein: 1.9 grams
- Carbs: 3 grams
- Sugar: 0.2 grams
- Fiber: 2.8 grams
- Fat: 4.3 grams
Carbs and fiber
Flax seeds have a carbohydrate content of 29%, with 95% of that being fiber. 6 grams of fiber are found in two teaspoons (20 grams) of roasted flax seeds. The fiber content is composed of
- 20?40% soluble fiber (mucilage gums)
- 60?80% insoluble fiber (cellulose and lignin)
Soluble fiber, which composes the fiber content, aids in the regulation of blood sugar and cholesterol levels. It also aids digestion by feeding the good bacteria in your gut. Roasted flax seeds can help you stay fit, minimize constipation, and lower your diabetes risk.
Protein
Flax seeds have a protein content of 18%. They have a similar amino acid composition to soybeans. The amino acids arginine and glutamine, which are vital for heart and immune system health, are abundant in roasted flax seeds.
Fat
Flax seeds hold 42% fat, with 1 tablespoon (10 grams) offering 4.3 grams. This fat content forms from
- 73% polyunsaturated fatty acids, like the omega-3 fatty acid alpha-linolenic acid (ALA) and omega-6 fatty acids
- 27% monounsaturated and saturated fatty acids
Roasted flax seeds are an excellent source of ALA, a necessary fatty acid for your body. Flax seeds, when roasted, have high fiber content and high protein content. They’re also high in fat and a good source of heart-healthy omega-3 fatty acids from plants.
Vitamins and minerals
Roasted Flax seeds are a rich source of some essential vitamins and minerals:
Thiamine-
Thiamine, generally known as vitamin B1, is a B vitamin. Normal metabolism and nerve function depend on it.
Copper-
Copper is a vital mineral for growth, development, and a variety of bodily functions.
Molybdenum-
Flax seeds are abundant in molybdenum, Seeds, grains, and legumes mostly contain this vital trace mineral.
Magnesium-
Magnesium is a vital element that serves a variety of functions in the body. It is abundant in grains, seeds, nuts, and green leafy vegetables.
Phosphorus-
This mineral is generally found in protein-rich foods and contributes to bone health and tissue health.
Other plant compounds
Roasted Flax seeds have a variety of beneficial plant compounds as well:
p-Coumaric acid-
This polyphenol is among the key antioxidants in flax seeds.
Ferulic acid-
This antioxidant may assist to prevent a variety of chronic diseases.
Cyanogenic glycosides-
These substances may give rise to compounds known as thiocyanates in your body, which can help in thyroid function in some individuals.
Phytosterols-
Linked with cholesterol, phytosterols are present in the plant?s cell membrane. They have been proven to have cholesterol-lowering capabilities.
Lignans-
Lignans are found in almost all plants, working as both antioxidants and phytoestrogens. Flax seeds are immensely rich in lignans, holding up to 800 times more than other kinds of foods.
Health Benefits of Roasted Flaxseed
Flaxseed is a versatile ingredient that can improve the taste and texture of practically any recipe thanks to its mild, nutty flavor and crisp, crispy consistency. So, here is a proven list of the health benefits of roasted flax seeds.
1. Packed with nutrients
Flaxseed is one of the earliest crops on the earth. Brown and golden varieties exist, both of which are equally healthy. With just one serving, you can get a nice amount of protein, fiber, and omega-3 fatty acids, along with other essential vitamins and minerals.
2. Cancer
Recent research shows that roasted flaxseed may protect against breast cancer (especially in postmenopausal women), prostate cancer, and colon cancer. Some of the other components in roasted flaxseed have antioxidant properties, which may aid in cancer and heart disease prevention.
3. Cardiovascular Disease
Several studies have shown that intaking a diet rich in roasted flaxseed omega-3s can help reduce artery hardening and plaque deposition in the arteries by preventing white blood cells from adhering to the blood vessels? inner linings.
4. Diabetes
Preliminary research also shows that intaking the lignans found in roasted flaxseed daily may help to lower blood sugar levels.
5. Cholesterol?
Heart disease, diabetes, obesity, and metabolic syndrome have all been related to high levels of LDL or “bad” cholesterol in the bloodstream. Consuming roasted flaxseed daily may also lower cholesterol levels.
6. Inflammation
ALA and lignans, two components found in roasted flaxseed, may help reduce inflammation associated with some disorders such as Parkinson’s disease and asthma by inhibiting the release of certain pro-inflammatory chemicals. Another method of flaxseed may help prevent heart attacks and strokes by reducing inflammation associated with plaque development in the arteries.
7. Weight loss
If you’re gaining weight because you feel hungry all the time, you should include roasted flax seeds in your diet. If consumed consistently, these roasted seeds can help you lose weight by curbing your hunger.
Roasted Flax seeds have gained popularity as a result of their high quantity of omega-3 fatty acids, fiber, and other plant chemicals, which are responsible for many of the seeds’ health advantages. They could also help with weight loss, blood sugar regulation, and heart and intestinal health. If you want to enhance your health with these tiny, crunchy powerhouses, you can purchase them online from at Eatier Foods online store.
As the editor of the blog, She curate insightful content that sparks curiosity and fosters learning. With a passion for storytelling and a keen eye for detail, she strive to bring diverse perspectives and engaging narratives to readers, ensuring every piece informs, inspires, and enriches.
