Since ancient times, flaxseeds have been known for their natural properties. This has been happening not only in India but all over the world.
Talking about today’s time, after much research and studies done on them, flaxseeds have also started being called superfoods. Flaxseeds and their nutritional values are known for many health benefits –
What are the benefits of flax seeds?
- For any woman and man, a spoonful of flaxseeds per day is enough, which contains 3 grams of fiber.
- There are two types of fiber inside flaxseed – soluble (20-40 percent) and non-soluble (60-80 percent).
- Fiber mixes with bacteria in our large intestine to form defecation.
- After which our regular bowel movement happens.
- Where on the one hand soluble fiber works by mixing in the intestine and slowing down the digestion process.
- At the same time, it helps to regulate blood sugar and reduce cholesterol.
- Whereas non-dissolving fiber works in this way by increasing the amount of water in the stool, which increases the amount of defecation.
- Due to this, the problem of tight stool which can further give rise to piles prevents such situations.
- Also, fiber prevents constipation and improves bowel movement.
Reduce cancer risk
- The lignans present in flaxseed are a type of plant compound.
- They have antioxidant and estrogen properties that reduce the risk of cancer and improve health.
- Flax seeds contain 800 times more lignans than other plant-based foods.
- Also, it reduces the risk of breast cancer in post-menopausal women.
- It also has many benefits for men like reducing the risk of prostate cancer etc.
- Apart from this, it also reduces the risk of colon and skin cancer.
- Its most benefit is for vegetarians, who get a good amount of elements like omega-3 fatty acids, lignans, and fiber in flaxseeds.
- Flaxseed, a vegetarian source of omega-3, contains an element called alpha-linolenic acid (ALA) which we get from the food we eat, our body does not make it.
- According to studies, the alpha-linolenic acid present in flaxseeds prevents the blockage of nerves.
- As well as allow not accumulate cholesterol in the arteries of veins or heart causing inflammation of arteries and growth of tumors, etc. is reduced.
- Some studies also believe that the use of alpha-linolenic acid reduces the risk of stroke.
- Another advantage of this is that the level of cholesterol is reduced, which reduces the risk of heart disease.
- Bad cholesterol can be reduced by its regular consumption.
- The reason for this happening is the fiber present in flaxseed, which together with the salt present in the body, removes bad cholesterol from the body.
- Those who are troubled by problems related to cholesterol should consume flaxseed.
Good quality protein
- Talking about vegetarians, it is a very good plant-based protein that has many health benefits.
- Flaxseed contains good amounts of amino acids, aspartic acid, and glutamic acid.
- It has been seen in many studies that in addition to improving the immune system, reducing cholesterol, protecting against tumors, flaxseeds also have anti-fungal properties.
- According to a recent study, protein from animals and protein from plants causes changes in hormones, which makes one feel full and desire to eat less.
Lower blood pressure
- Flax seeds have natural properties that help in reducing blood pressure.
- It has been seen in studies that people who are troubled by the problem of high BP should consume flaxseeds.
- With regular consumption, their high BP remains normal and the risk of heart disease is reduced.
- In today’s time type 2 diabetes remains a concern for the whole world.
- In which the level of sugar in the blood remains high and the body is not able to make insulin.
- Flax seeds provide many benefits to the people fighting this problem.
- But keep in mind that flaxseed powder is considered very effective in controlling blood sugar levels.
- It can be taken as a snack between two meals.
- Also, it can be eaten by mixing it in food.
- By doing this the appetite is reduced and the stomach feels full.
- The elements present in flaxseed slow down digestion, which reduces appetite.
- By doing this, overweight people help in reducing weight.
- It can be drunk daily by mixing it with water.
- Flaxseed oil can be used as a dressing on salads.
- You can eat flaxseed on top of your hot or cold breakfast.
- It can also be taken by mixing it with curd.
- It can also be eaten by adding it to cookies, muffins, bread, or batter.
- Can also be mixed with smoothies.
- You can take it with water instead of eggs.
Nutritional value of flaxseed
There are two types of it brown and golden, which have equal nutritional value. In one spoon of it –
- Calories – 37
- Protein – 1.3 grams
- Carbs – 2 grams
- Fiber – 1.9 grams
- Total Fat – 3 grams
- Saturated Fat – 0.3 g
- Monosaturated fat – 0.5 g
- Polyunsaturated fat
- Omega-3 Fatty Acid
- Vitamin B1
- Vitamin B6
How to include flaxseed in diet –
- You can also eat its seeds directly.
- Whereas its powder form can be eaten by mixing it with vegetables etc.
- Its seeds can be grinded with coffee beans.
- They can also be stored in an air-tight container.
- It is extracted through the process of cold pressing.
- However, oil is sensitive to heat and light.
- Therefore it is better than the oil should be kept in a dark glass bottle or in a dark, cool place.
- This is because some of its nutrients are sensitive to heat.
- Also, it is not considered right to cook it at a high temperature.
How Much Flaxseed Do You Need?
- Its 1 teaspoon which is around 10 grams can be taken once a day.
- But the maximum quantity should not exceed 5 teaspoons or 50 grams in a day.
When it comes to benefits, the benefits of flaxseed ie there are many. This small seed is full of elements like omega-3 fatty acids, fiber, etc.
Apart from protecting us from many diseases, it is also known to make food tasty. You can easily buy them from the market.