Facts on Flaxseeds
What are Flaxseeds?
Flax seeds are also called as linseed. They are brown in colour and come with a hard, crunchy covering. They contain nearly 35% oil. Linseed oil is the name of the oil extracted from flaxseed.
What are the Importance of Flaxseeds?
- Flax seeds are rich in omega 3 fatty acids, manganese, Vitamin B and dietary fiber. They are good source of proteins, calcium and phosphorus.
- Flaxseeds can improve cardiovascular health. Presence of lignans helps to lower the total cholesterol and Low Density Lipoprotein (LDL) and also increases the High Density Lipoprotein (HDL).
- They help to lower hypertension.
- Thefibre present in flax seeds, aid indigestion, prevent constipation and help in suppressing hunger.
- Regular consumption of flax seeds is good forskin,cancer prevention and facilitate weight-loss.
- Flaxseeds are helpful to strike hormonal balance in women due to the presence of lignans. Lignans help in batting high levels of oestrogen.
- Flax seeds can help reduce menopausal symptoms, such as flushing and night sweats.
- Flax seeds can also help women with irregular periods and those with extreme symptoms of PMS – for example, headache, anxiety, mood swings etc.
- They also help in controlling heavy bleeding during menstruation, reduce the risk of breast cancer and improve uterine function.”
- It is safe to be used during pregnancy and lactation.
- Flaxseeds reduces hairfall and promotes the growth of healthy hair.
How Much Flaxseeds?
One tablespoon of flaxseeds a day can meet your essential, daily nutritional requirement of some micronutrients. They should be chewed properly to get 100% benefits out of it. Hence it can be soaked before consuming or use it in powdered form.
How to consume?
Given below are few tips to include flaxseeds in your diet.
- Powdered or whole seeds can be added in roti / parantha / poori dough and in idli / dosa batter. It can also be added in the dough of cookies, cakes, bread, pancakes, etc.
- Flaxseeds can be added while making granola bars, oats, porridge, salads, soups and muesli.
- It can be mixed in shakes, smoothies, dips, accompaniments, soups and stews.
- It can also be taken with yogurt.
- Flaxseeds sprouts also tastes good.
- Flaxseed oil can also replace other oils in cooking.
Uma Maheshwari PS,
Dietitian, Happy Living Diet Clinic,