Flax seeds

Flax seeds, also known as linseeds, is considered as one of the healthiest foods. Flax is grown both for its seeds and for its fiber. Various parts of the plant have been used to make fabric, dye, paper, medicines, fishing nets, hair gels and soap. Flax seed is the source of linseed oil, which is used as edible oil, as a nutritional supplement and as an ingredient in many wood finishing products. They are nutty yet pleasantly sweet in taste. Flax seeds are loaded with nutrients and are also rich in omega 3 fatty acids and fiber.

Nutritional Value Of Flax Seeds

Flax seed’s nutrition facts are impressive. Besides containing antioxidants, lignans and other nutrients, it is a valuable source of omega-3 fatty acids and other healthy fats. Omega 3 fatty acids present in flax seeds are comparable to the quality of fats in fish. Flax seeds are one of the best vegetarian sources of fat in your diet. Flax seeds is also a good source of fiber, copper and other vitamins and minerals.

Nutritional Value Of Flax Seeds: 1 tsp

• Energy - 23 kcal
• Carbohydrates - 0.6 g
• Fat - 1.8 g
• Protein - 1.0 g
• Fiber - 1.3 g
• Calcium - 0.001 mg
• Sodium - 0.002 mg
• Potassium - 0.06 mg
• Copper - 32.75 mg

Benefits Of Flax Seeds

• Flax seeds contain soluble fiber that is effective in suppressing hunger and cravings, thus, promoting weight loss.
• The insoluble fiber content in flax seeds adds bulk to the digestive waste, thus, acting as a laxative and relieving constipation.
• Soluble fiber present in flax seeds binds with water in the digestive tract. This causes it to swell and increase the bulk of the stool, thus, preventing diarrhea.
• Flax seeds may lower blood sugar due to their insoluble fiber content. They can be a beneficial addition to the diet of people with diabetes.
• High fiber, lignan and o Omega- 3 content in flax seeds is ideal for those seeking to reduce total cholesterol levels and improve their HDL level (good cholesterol).
• Omega-3 fatty acids have various benefits related to heart health, including improving blood platelet function, reducing inflammation and controlling blood pressure.
• Two components in flaxseed, ALA and lignans, may reduce the inflammation that accompanies certain illnesses such as Parkinson's disease and asthma.
• The flax seeds contain lignans, a class of phytoestrogens, considered to have antioxidant and cancer preventing properties.
• Lignans provide us with antioxidants that help reduce free radical damage, therefore, flax seeds also have anti-aging, hormonal-balancing and cellular-regenerating effects.
• Flaxseeds make hair shinier, stronger and more resistant to damage.
• Essential fatty acids as well as B vitamins present in flax seeds helps reduce skin dryness and flakiness.

Myths About Flax Seeds

Myth: Does consumption of flax seeds leads to cyanide poisoning.

Fact: Flax contains very small amounts of cyanide compounds. Heating breaks these compounds down. However, our bodies have a capacity to neutralize a certain amount of these compounds.

Myth: Whole flax seeds are more nutritious than ground flax seeds.

Fact: Whole flax seed is not beneficial to the body as ground flax seeds. Ground flax seeds have better absorption compared to whole flax seeds.

Tips To Include Flax Seeds In The Diet

• Add a tablespoon of ground flaxseeds to the breakfast cereal.
• Add a teaspoon of ground flaxseeds to dosa or chapati dough, mixed vegetable rice, dry chutney powder, salads, etc.
• Mix a tablespoon of ground flaxseeds into yogurt and eat it as a snack.
• Add ground flaxseeds into cookies, breads, biscuits and other baked foods.