Introduction
Flaxseed is plant
derived food that is source of antioxidants, fibers and healthy fats. History of flax dates back to Babylon 3000 BC. Flax was grown in
ancient Egypt and China. In Asia, it is the component of Ayurveda medicine for
thousands of years. Now a days, flaxseed is available in many forms like seed,
oil, powder, flour and even in tablets and capsules etc. There is surge in use
of flaxseed across the globe due to scientific evidences of health and
beautification purposes of flaxseed. People are using it as a part of diet or
as a dietary supplement to prevent diabetes, high level of cholesterol, heart
diseases, constipation and even cancer.
Components
Flaxseed contains all sorts of healthy components, the most
prominent are
- Omega-3 essential fatty acids, "good" fats that have been shown to have positive effects on heart. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.
- Lignans, which exhibits antioxidant properties. Flaxseed contains 75 to 800 times more lignans than other plant foods.
- Fiber. Flaxseed contains both the soluble and insoluble types.
How to take flaxseed to maximize its benefit?
Most nutritionist advice to take flax seed in grounded form than
the whole seed for better digestion. If seeds passes undigested through
intestines, it won’t be possible to get maximum benefits. Flaxseeds are
available at grocery stores easily and you can grind them easily in food
processor.
Like any other fiber, flaxseed must be taken
with plenty of water or fluids
Flaxseeds can be easily taken in multiple ways like
- Can be taken with simple water
- You can just sprinkle on breakfast cereals
- Ground flaxseed can be mixed with any type of yogurt
- Can be included in any type of sandwich dressings
- Ground flaxseeds can be baked in breads, muffins and cookies etc.
Health
Benefits of Flaxseed
For
the beyond couple of years, flax seeds have become progressively well-known
thanks to their wealth of medical advantages. Up to this point, research has
found flax seeds:
Coronary illness is the main source of death in the U.S., as per the Communities for Infectious prevention and Avoidance (CDC). Flax seeds can safeguard heart wellbeing in more ways than one, for the most part by diminishing responsible factors for coronary illness, as:
A
2016 study of 15 examinations distributed in Clinical Sustenance found that
flax seeds decreased pulse, especially when taken for a very long time or more.
Lowering
of cholesterol level
A
study reported that of 50 adults with elevated cholesterol, the people who ate
around three tablespoons of simmered flax seed powder every day for a very long
time saw critical decreases in all out cholesterol and LDL cholesterol. They
additionally saw an improvement in HDL (also known as "good")
cholesterol levels.
Stroke
Reduction
Flax
seeds are a decent wellspring of sound fats called alpha-linolenic corrosive
(ALA) as per Harvard Clinical School, which a 2015 survey in Biochimie found
might assist with forestalling stroke.
Improves
Digestive System
Four
tablespoons of flax seeds give 27% of the everyday suggested dose of fiber, a critical supplement for stomach related
wellbeing, as indicated by the U.S. Branch of Agribusiness (USDA).
Flaxseed
further develops absorption by:
- Controlling defecations
- Diminishing hemorrhoids
- Controlling colorectal disease
- Also, flax seeds contain both soluble and insoluble fiber, further improving digestion
Flaxseed
are considered low glycemic food , so it is helpful in regulation of blood
glucose level. One study of 120 individuals who were diabetic consumed 5 grams
of flaxseed were shown 12 % reduction in blood glucose level. Flaxseed and flaxseed
oil also improves sensitivity towards insulin, a hormone that regulates blood
sugar level.
Helpful
in maintaining healthy weight
Incorporating
flax seeds into your diet might assist in maintaining a healthy weight. The
vast majority of the dissolvable fiber in flaxseeds is called adhesive (which
contains 35-45 % of fiber), which, when joined with water, frames a gel-like
consistency, that is helpful in controlling hunger boost. A study in 2017 revealed
that 45 participants eating entire flax
seeds showed decrease in both body weight
Provide
protection against infection
Flaxseed
contains polyphenols that are helpful in fighting infections.
Nutritional
Value
- Calories: 224
- Fat: 17.5g
- Immersed Fat: 1.5g
- Unsaturated Fat: 16g
- Sodium: 12.6mg
- Starches: 12g
- Fiber: 11.5g, or 41% of the day to day esteem (DV)
- Added Sugars: 0g
- Protein: 7.7g
- Thiamin: 0.69mg 57% DV
- Magnesium: 165mg 39% DV
- Selenium: 7.12mcg 19% DV
- Iron: 2.4mg 13% DV
Flax
seeds are an extraordinary source of thiamin, a B nutrient that helps convert
supplements into energy. Another stand-apart supplement of flax seed is
magnesium, which is significant for nerve and muscle. In the interim, selenium safeguards
cells from harm or disease (per the Public Foundations of Wellbeing, NIH) and
iron aides make red cells , which bring oxygen through our circulation system