This article by Chilly Flake is all about Flaxseed, its nutritional value, the health benefits of flaxseeds, how to eat flaxseeds, flaxseeds for weight loss, and the possible side effects of flaxseeds.
Flaxseed is a superfood, which is also known as linseeds, and in Hindi is called Alsi, or teesi. These flaxseeds are loaded with several important nutrients like proteins, fibers, vitamins, and minerals. It is also a good source of omega-3 fatty acids, and alpha-linolenic acid (ALA).
Flaxseeds are gluten-free food.
The Flax seeds are the oldest crop grown on our earth, they are of two types, brown and golden, and both are equally beneficial and nutritional.
Flaxseed is crunchy and crisp and has a nutty flavor. They enhance the flavor and taste of the dishes. Nowadays, these are mostly used in every recipe like smoothies, cookies, and pancakes. They are the best sprinkles for oatmeals and smoothies.
The flaxseeds are warm in nature, usually consumed in winters. Flaxseed laddu is also known as alsi ke laddu or teesi ke laddu. These laddus are a must in India during the winter seasons.
These seeds work wonders in boosting the immune system, hair, skin, weight loss, and in many diseases like cancer, diabetes, and heart disease.
Nutritional Value of Ground Flaxseed (7g) :
One tablespoon of ground flaxseed (7 grams) contains the amount of nutrition are:
|Nutrition||% of Daily Value|
|Total Fat||3 g||4%|
|Saturated Fat||0.3 g||1%|
|Total Carbohydrate||2 g||0%|
|Dietary Fiber||1.9 g||7%|
|Vitamin B-6||0.033 mg|
These are nutritional facts present in one tablespoon of ground flaxseed. There are nutrient content present in flax to learn more visit USDA.
Health Benefits of Flaxseeds:
Flaxseeds are very helpful for overall health due to their nutritional properties. Here are some amazing health benefits of flaxseed that you should know.
1. Flaxseeds are a Good Source of Antioxidants:
These seeds are rich in antioxidants. Lignans are found in various seeds like flax, sunflower, sesame, etc. Lignans are similar to antioxidants and help to prevent diseases caused by free radicals.
Flax seeds are the richest source of lignans than other foods. Lignans are a group of compounds found in plants and are similar to the female hormone estrogen. Lignans Protect against cancer-causing enzymes.
These seeds have many more antioxidant components that can help to prevent cancer and heart disease.
2. Helps to Reduce The Risk of Cancer:
Flax seeds are a rich source of Omega 3 fatty acids that are helpful in fighting cancer compounds. These seeds can slow down the growth of cancer cells.
The lignans present in them are also effective in lowering tumor growth as they prevent them from making new blood vessels.
The research found that the regular consumption of flaxseeds lowers the risk of breast cancer in females. Hence, they are also reducing the risk of breast cancer.
3. Flaxseed Supports Good Gut Health:
Flaxseeds are probiotic foods that have high fiber contents. The probiotic foods are get broken down in the gut and provide good bacteria to the guts, which are helpful in improving digestion, mood, and immunity. They are also effective in weight loss.
These seeds are very promising for the improvement of the digestive system and promote better digestive health.
4. Flaxseed Prevent Constipation:
These seeds are rich in fiber. They are present in two forms, one is soluble fiber, and the second is insoluble fiber.
The soluble fiber dissolves with water and softens the stool which makes it easier to pass from the body. This process relieves constipation.
The studies also said that these seeds not only relieve constipation but are also help to reduce bloating and abdominal pain.
5. Controls Blood Pressure and Blood Sugar Levels:
These seeds are helpful in lowering blood pressure levels when taken with a healthy diet.
These are rich in potassium, which helps to lower the bad effect of sodium. The excess amount of sodium disturbs the water balance, which in result shoots blood pressure levels. Potassium helps to eliminate the extra sodium from the body through urine.
The alpha-linolenic acid (ALA) present in flaxseeds is very effective in making that blood pressure levels do not shoot up.
The lignans present in them are helpful in improving digestive health, diabetes risk, and boosting the immune system.
These seeds can be consumed easily by diabetes patients, due to their high fiber content, they are considered low glycemic food. They promote control of blood sugar levels.
Flax seeds and flaxseed oil improves insulin sensitivity.
6. Flaxseed Promotes Weight Loss:
With this nutty flavor, these tiny brown seeds are very beneficial for weight loss, as they have properties to suppress hunger that help to prevent overeating and indulging in unhealthy food.
The fiber content is the best part of them which makes them an essential food to add to your weight loss diet. Eating high fiber foods makes you satiated for a longer time, and also aids in regulating the digestive system.
Some Other Health Benefits of Flaxseed:
- Flaxseed helps to reduce inflammation.
- Flaxseed has laxative properties.
- It helps to reduce bad cholesterol.
- It may reduce the effects of arthritis and asthma.
- Flaxseed help to reduce uric acid in the body.
- They are good for hormonal balance.
These are some other health benefits of flaxseed.
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Possible Side Effects of Flaxseeds:
These seeds are not beneficial for everyone. some people can not consume them directly without consulting the doctor. Those who can not consume flaxseeds are
- thyroid patients and should avoid them in large quantities.
- persons use anti-inflammatory drugs.
- persons consuming blood thinner pills.
- pregnant women should avoid flaxseed.
- having an allergy to flaxseed.
- during heavy periods, flaxseed should be avoided.
How to Eat Flaxseeds?
The outer layer of the flaxseed is hard to digest, and when consumed whole it passes from the body without providing any nutrients to the body.
Avoid consuming the whole flaxseeds, Always roast the whole flaxseed and grind it into the mixer to make powder of it.
These seeds contain phytic acid which may lower the absorption of zinc, copper, calcium, and iodine, but the phytic acid is heat-sensitive, though roasting them reduces the effect of phytic acid.
Thyroid patients can consume them in a small amount after roasting and in powdered form.
The powdered flaxseed can be stored in the refrigerator. If you are a newcomer to flaxseed, you should start with a little amount of 1/2 tablespoon or 1 tablespoon.
Up to 1 tablespoon consumption of flaxseed is safe. Always remember to increase the water intake to avoid possible side effects.
You can add grounded flaxseed to your oatmeal, yogurt, smoothies, or pancake batters.
You can also make a laddu of flaxseed mixing with dry fruits and other seeds like sunflower, pumpkin, and sesame. And also you can make protein bars using flaxseeds at home.
You can also use flaxseeds in sprouted form.
Flaxseed oils are also very beneficial for health, you can use them in salad sprinkles but never heat flaxseed oil. By heating, changes occur in the fat structure of flaxseed, which turns it toxic.
You can easily buy roasted flaxseed and flaxseed oil available online or in local stores.
Flaxseed FAQs :
How much flaxseed you should consume in a day?
The healthy amount of flaxseed to be consumed are about 1-2 tablespoon. If you are a beginner you can take up to 1 tablespoon. One tablespoon of flaxseed has a sufficient amount of nutrients that will be good for health.
Is flaxseed good for females?
Yes, of course, flaxseed is good for females. Flaxseeds help to maintain the hormonal balance, regularise the menstrual cycle, and also help in PCOS.
These seeds are also very beneficial for hair and skin as they are a good source of Vitamin E.
You can apply flaxseed gel to your face and hair to get shiny hair and face.
How flaxseed can help you in weight loss?
The first reason is their high fiber content, fiber-rich foods are always good if you are on weight loss.
Another good reason is that these seeds have many essential nutrients which are required in our body like omega 3 fatty acids, lignans, healthy fats, protein, and many more.
This is some information about the health benefits of flaxseed. Hope this information will help you.