The Flax Plant

Flax (Linum usitatissimum L.) is an annual plant, 18 -36 inches tall, with small and thin leaves and blue
flowers. Flax seed is brown but modern varieties with golden seeds are also available. It is an ancient
plant with a variety of uses. Flax stem is used as a source of fiber for textile fabric (linen), and its oil is
an ingredient in paint and varnish. Besides, flaxseed meal is used as animal feed. Whole flaxseed, as
ground (meal), powder, and intact seed, and oil capsule, is a source of essential fatty acids and fiber for
human diet. There is growing evidence that flax seed is good for improving general health or
preventing diseases.

Flaxseed Nutritional Value

Whole flax seed (ground meal, powder or intact seed) contains 28% dietary fiber, (7 – 10% soluble
fiber, 11 - 18% insoluble fiber), 40% fat (73% of it being polyunsaturated fatty acids), and 21%
protein. Other flax seed nutrients include vitamins E and B, sterols, and mineral nutrients such as
calcium, iron, and potassium. More than 50% of the fat in flax seed is an essential fatty acid called
omega-3 fatty acid (alpha-linolenic acid, ALA ), which makes flax seed the richest plant source of
omega-3 fatty acid. Flax seed is rich in antioxidants, such as lignans (also a phytosterogen) and other
phenolic molecules. Unlike the ground meal and powder, flax seed oil contains no dietary fiber.

Benefits of Flaxseed in Human Health

The above list of nutrients renders flax seed to have beneficial effects on human health. The high
dietary fiber in flax seed, due to its high water-holding capacity and low digestibility, increases the
bulkiness and gastric emptying of stool. This in effect helps relieve constipation and other irritable
bowel syndrome. Lignans, which are antioxidants, are also associated with lower serum cholesterol and
may help reduce oxidative damage to cells and cellular molecules from free radicals. Flax seed may
also lower blood glucose and improve insulin tolerance (diabetes). Whole flaxseed (powder and ground
meal) may also reduce serum total cholesterol and low-density lipoprotein cholesterol. Flaxseed can
also reduce some markers of inflammation, and raise serum levels of the omega-3 fatty acids, ALA.

Flax seed Diet

Flax seed can be consumed as a diet supplement in its whole seed, powder, ground (flax seed meal) or
oil capsule form. Flax seed taken as oil capsule lacks the fiber and lignan components. Flaxseed also
could be also an ingredient in muffin, bread, or yogurt. Flaxseed meal can be prepared easily at home
or bought in the market.

Side Effects of Flax Seed Oil

There are no recorded flax seed oil side effects that inflicted harm on humans. Nevertheless,
moderation is necessary. As the Dutch proverb goes “everything preceeded by the word ‘too’ is not
good ”. Flaxseed may have side effects when consumed in large quantities, especially if it is uncooked.
Flaxseed contains cynogenic glycosides and in uncooked flaxseed intakes amounting to more than 10
table spoons the cyanide level may reach to toxic levels. Large amount intake of flaxseed may upset
hormonal balance. Studies on animals have reported birth defects. However, there is no reported danger
of flaxseed on pregnancy or children. Most studies that reported health benefit of flaxseed used 5 – 10
g/day dose.
Total dietary fiber: refers to the total cell wall components in the plant. Dietary fiber is not digested by
the endegenous enzymes in the intestine. Dietary fiber is known to have health benefits including
against diabetes mellitus type II, constipation, cancer etc.

Soluble fiber: refers to the dietary fiber components that are soluble in water.
Insoluble fiber: refers to the dietary fiber components that are insoluble in water.
The following table contains a list of vegetables and legumes and an estimate of their total dietary fiber,
soluble fiber and insoluble fiber content. The fiber content of the vegetables was estimated on fresh
weight basis. It should be noted that fiber content of a vegetables varies owing to many factors: growth
condition (climate, soil, etc), time of harvest, species, etc.
The following tables have lists of fruits and vegetables ordered from the high to low total dietary fiber
content.
Table 1: List of vegetables with their insoluble, soluble, and total fiber content.
Insoluble Fiber (g /100 Soluble fiber (g /100 Total dietary fiber
Fiber Food Source
gram) gram) (g /100 gram)
Bitter gourd 13.5 3.1 16.6
Field beans 9.3 2.1 11.4
Broad beans 7.3 0.8 8.3
Beet root 5.4 2.4 7.8
Cluster beans 6.1 0.6 6.7
Green plantain 5.8 0.2 6.0
Carrot 4.1 1.6 5.7
Onion 0.9 1.1 5.7
Fenugreek leaves 4.2 0.7 4.9
Lady fingers 3.0 1.3 4.3
Cauliflower 3.5 0.7 4.2
Spinach 3.5 0.6 4.1
Potato 2.6 0.6 3.2
French beans 3.0 0.1 3.1

Table 2: List of fresh fruits, nuts and seeds with their insoluble, soluble, and total fiber content.
 Total fiber
Insoluble fiber Soluble fiber content (g /
Fiber source content(g /100
content (g /100 gram) 100 gram)
gram)

Fruit
Kiwi 2.61 0.80 3.39
Apple, with skin 2.00 0.70 2.70
Banana 1.80 0.60 2.40
Pear 1.10 1.30 2.40
Strawberry 1.70 0.60 2.30
Peach 1.20 0.80 2.00
Mango 1.06 0.74 1.80
Plum, freh 0.70 0.80 1.50
Pineaple, fresh 1.10 0.10 1.20
Grapes 0.60 0.40 1.00
Pomegranate 0.49 0.11 0.60
Watermelon 0.30 0.20 0.50

Nuts, seeds
Flax seed 10.15 12.18 22.33
Almonds 10.10 1.10 11.20
Sesame seed 5.89 1.90 7.79
Brazil nuts 4.10 1.30 5.40