Flax seeds are small seeds that are used to produce linseed oil used in paint, varnish, ink and linoleum. But they’re good for you, too. Flax seeds contain alpha-linolenic acid, which can be transformed into omega-3 fatty acid in the body. Flax seeds also contain essential nutrients like calcium, iron, niacin, phosphorous and vitamin E.
Flax seeds have a subtle nutty flavor and can be sprinkled onto cereal or other dishes as well as sprouted and added to sandwiches or salads. Ground into flour and mixed with three parts liquid, they can act as a stand-in for egg whites in baked goods.
What Are Flax seeds?
Flax is a type of plant with beautiful blue flowers and fruit — which is what contains the seeds. There are two different types of seeds — brown and golden. Both have high amounts of omega-3s and are rich in protein and B vitamins. The only difference lies in the taste: Golden flaxseeds tend to be smooth and nutty, whereas brown flaxseeds have more earthy undertones but have a nutty taste to them, as well. Most people prefer golden to brown, but both are beneficial to your health.
In addition to being the richest plant-based source of lignans, 1 tablespoon of flaxseed contains:
- Manganese (9%)
- 2g of Dietary fiber (8%)
- Thiamine (8%)
- Magnesium (7%)
- Copper (4%)
- Phosphorus (4%)
- Selenium (3%)
- Calcium (2%)
- Folate (2%)
- Iron (2%)
- Potassium (2%)
- Zinc (2%)
- Vitamin B6 (2%)
- Niacin (1%
- Pantothenic Acid (1%)
- Riboflavin (1%)
- 1,597 mg of omega-3
- 414 mg of omega-6 fatty acids
Benefits Of Flax Seeds
ALA has been shown to decrease inflammation, which allows your immune system to function better. Preliminary research suggests that flaxseed can help relieve autoimmune and inflammatory disorders such as rheumatoid arthritis, psoriasis, and lupus.
2#.Lower Blood Cholesterol And Blood Sugar Levels
The soluble fiber in flaxseed has been shown to lower cholesterol, helping to prevent the buildup of plaque, which can clog arteries and lead to high blood pressure, stroke, or heart attack. Fiber is also believed to lower blood sugar levels, which is important for people who have type 2 diabetes.
3#.Maintain Heart Health
Flax seeds are almost phenomenal as the fats contained in them are unsaturated fats which are wonderful for your health. Because these fats remain in the form of ALA fats, they help you in maintaining and improving heart health by reducing bad cholesterol and retaining the good cholesterol. Thus, the chances of getting a stroke or an attack are relatively low.
The omega-3’s of flax seeds improve levels of serotonin in the system, and aid in the absorption of vitamins that help to control happiness levels in the body. Yes, happiness really is partly scientific! Vitamins B, C and D are all nutrients that help to optimize your mood and counteract depression naturally. Healthy fats like omega-3 act as sponges that let the body absorb vitamins faster.
According to a study, flax seeds help in losing weight. Loaded with nutrition, flax seeds help in keeping you full for longer period. You will not be tempted to snack on unhealthy food between meals. The fats in the seeds also aid in reduction of inflammation. You can sprinkle flax seeds on your salad or toast.
6#.High In Antioxidants
Amongst its other incredible nutrition facts, flax seeds are also packed with antioxidants. Lignans are also known for their anti-viral and antibacterial properties, therefore consuming flax regularly may help reduce the number or severity of colds and flus.
7#.Improve Colon Health
These seeds are packed with fibre and are very low in unsaturated fats. This makes them useful in improving digestive health. Also, the fibre content makes bowel movements smoother and reduces constipation and diarrhoea.
Lignans present in Flax seeds work effectively in controlling Type 2 Diabetes. Research shows that a daily intake of flax builds up insulin sensitivity in glucose intolerant people. This is because of the high level of soluble fibers in flax. Consumption of a table spoon of ground flax seeds for a month has shown to improve fasting blood sugar levels.
Flax seeds are rich in fiber, which helps in keeping the digestive system healthy. The seeds maintain the health of gastrointestinal tract and protect the digestive tract lining. It reduces inflammation and benefits those who suffer from digestive ailments like Crohn s disease. You can get relief from constipation by drinking a glass of carrot juice with around three tablespoons of flaxseed oil.
Rich in antioxidants, flax seeds have anti-aging properties and can improve cellular health and hormonal balance. Lignans, which are polyphenols, also help in eliminating candida and yeast from the body.
Studies show that flaxseed may have a role in fighting cancer, particularly colon and breast cancer. The benefit is based on its high concentration of lignans, which are believed to inhibit tumor growth.
12#.Good For Women’s Health
Flax Seeds play’s important role in women’s health. Flax seeds are the solution to all kinds of hormonal problems in women. Due to its high content of lignans, it helps to reduce the high level of estrogen in women and also boost low estrogen level. Flax seeds also help women’s suffering from irregular periods.
13#.Protect Against Inflammation
Two specific agents present in flax seeds, namely ALA and lignans have the capacity to check the flow of certain pro-inflammatory agents that are responsible for arthritis pain, Parkinson’s disease, asthma, joint pain, etc.
Gluten is a common allergy, especially for people who have celiac disease. Flaxseed does not contain gluten, making it safe to eat for the majority.
15#.Good For Hair And Skin
Include two tablespoons of flax seeds in your diet to get healthier hair and skin. You can either consume flax seeds or flax seed oil. Rich in good fat, flax seed offer the essential nutrients required to maintain the health of your hair and skin. It will reduce flakiness and dryness of your skin.
How To Get More Flaxseed In Your Diet
Flaxseed has a light, nutty taste. Here are some ways to add it to the foods you already eat and enjoy:
- Sprinkle flaxseed on your cold cereal or hot oatmeal at breakfast.
- Add a teaspoon of ground flaxseed to the mustard or mayonnaise that you spread on your sandwich at lunch.
- Blend flaxseed into juice or smoothies.
- Sprinkle on salads or in soups.
- Mix a tablespoon of ground flaxseed into your yogurt.
- Add flax to tomato sauces or to casseroles.
- Add flaxseed to meatballs or meatloaf.
Flaxseed is a great way to get fiber and important nutrients into your diet. Experiment with it in your favorite recipes to boost their nutrition profile.