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Flax Seeds (Flexi Seeds): Nutrition, Benefits & How to Use

Flax seeds (linseeds) are tiny nutrient powerhouses.

Nutrient Profile (per 1 Tbsp / 10 g ground)

  • Omega‑3 (ALA): 2.3 g
  • Fiber: 2.8 g (soluble + insoluble)
  • Protein: 1.9 g
  • Lignans: 75‑800 mg (phytoestrogens, antioxidant)
  • Mg, Mn, Thiamine, Cu

Health Benefits

  • ↓ LDL‑C, BP (meta‑analyses).
  • Improved glycemic control.
  • Digestive regularity.
  • Potential breast/prostate cancer risk reduction (lignans).
  • Anti‑inflammatory.

How to Use

  1. Grind fresh – whole seeds pass undigested.
  2. Store ground in freezer (oxidizes fast).
  3. Add to oatmeal, yogurt, smoothies, baked goods.
  4. Egg replacer: 1 Tbsp ground + 3 Tbsp water = 1 egg (baking).
  5. Dose: 1‑2 Tbsp/day; drink extra water.

Precautions

  • Start low – gas/bloating possible.
  • May interact with blood thinners, hormone therapies – consult clinician.
  • Not for pregnant women in therapeutic doses (phytoestrogen).

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