omega 3 can also be found in oily fish i.e sardines, salmon etc and in pumpkin seeds, walnuts and it is worth noting that it is important to correct ratio of Omega 3 to Omega 6 in your diet. (western diets tends to contain to much Omega 6 and not enough Omega 3). Linseed can greatly help in the ratio between omega 3 and omega 6.
- High in fibre. flax contains higher levels of than most other foods. It contains both soluble i.e dispersesin water and some fibre will act with water to form a gel (mucilage) thst slows down the digestion and so it will have a tendency to stabilize blood glucose and perminent better absorption of nutrients and insoluable fibre/roughage which increases the “spped transit” through our digestive system and increases the regularity of our bowel movements.
- High in photochemical (compound in plants that are beneficial to the body). They act as an antodioxident which boosts the immune system, act as anti-anflammitory, anti-bacterial and aid cellular repair. Highly coloured vegetables and fruit temd to be highest in these chemicals- tea, chocolste, nuts, linseed & olive oil are excellent sources.
NB : Oil in flax is highly unsaturated which means it is prone to oxidation (rancidity) unless correctly stored. whole seeds, not exposed to heat, will remain safe to eat for up to one year.
Nutritional Values : Per 100gms : kilocals : 450; Fat ; 41gms: Fibre: 28gms: Protein: 20gms
Like many other foods (Cashews, some beans & others), Linseed contains very small amounts of cyanide, especially when consumed raw. The body can neutralize a certain amount and US goverment agencies recommend 2 tablespoons per day of ground seeds if possible is certainly safe and probably an effective dose.
NB: These seeds contain phytosterols which lower cholesterol, enhance immune response and may decrease the risk of cancers.
The body has difficulty breaking down wholse linseed (because of its hard outter shell). It is much better to grind some seeds first as they are easier to digest. But the oil in these seeds will go rancid and needs to be kept in an airtight container in the fridge (30 days max) or grind them little and often.
Flax seeds also contain :
Zinc is important for maintaining prostate health and helps to protect bones against osteoporosis.
selenium induces DNA repair & synthesis in damaged cells and anti-oxident enzymes are used in the liver to detoxify.
Vitamin E Protects the skin from ultra-violet rays, prevents cell damage from free-radicals and helps to prevent from cancer and alzhiemer’s disease.
magnesium supports vascular & respiritory health.
Calcium helps to provent colon cancer, osteoporosis & migraine.