Looking for a health-promoting snack? Enjoy a handful of mild nutty tasting flax seeds with their firm but tender texture to take care of your hunger and get a wealth of nutrition at the same time. When it comes to the scientific name of flaxseeds, the name says it all. Flaxseeds are known as Linum usitatissimum with it species name meaning “most useful.” That would definitely describe the versatility and nutritional value of this tiny little seed. Flax seeds (Alsi), sometimes known as Linseed is a part of the Limaceae family. The flax flower is grown for both the flax seeds and its flax seed oil (linseed oil). Flax seeds are somewhat bigger than sesame seeds (Til seeds) and contain a rigid shell that is smooth and glossy, their color varies from deep amber to reddish brown. While whole flaxseeds feature a soft crunch, the nutrients in ground seeds are more easily absorbed. Whole and ground flaxseeds, as well as flaxseed oil, are available throughout the year.
The flax seed is made up of 1/3 oil and 2/3 fiber, protein and mucilage. Its high content of alpha linolenic acid (ALA) has made the flax seed become our modern miracle food. Apart from the flax seed oil, the fibrous product of flax seed is a great source of vitamins -folate and vitamin B6 as well as the minerals magnesium, phosphorus, manganese and copper. In addition, flax seeds are concentrated in lignan phytonutrients.
The each alphabet of FLAX signifies the nutrient it provides with great benefits.
F—for fiber. The flax seeds are high in fiber-soluble as well as insoluble. This fiber is mainly responsible for the cholesterol lowering effects of flax. Fiber in the diet helps to stabilize blood sugar and of course, promotes proper functioning of intestines. Just ¼ cup of flax seeds delivers 6 Gms of fiber –as much as 1-1/2 cups of cooked oatmeal. A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as flaxseed, helps prevent heart disease. Almost 10,000 American adults participated in this study and were followed for 19 years. People eating the most fiber, 21 grams per day, had 12% less Coronary heart diseases (CHD) and 11% less cardiovascular disease (CVD) compared to those eating the least, 5 grams daily. Those eating the most water-soluble dietary fiber fared even better with a 15% reduction in risk of CHD and a 10% risk reduction in CVD. Studies prove that when flax seed is added to diet, harmful LDL cholesterol drops, while good HDL cholesterol stays put, probably due to all the fiber in them.
L— for lignans. The best source of lignans found in flax seeds-are the potent antioxidants that work all over the human body to eliminate free radicals, which can harm our tissues. Flaxseed is particularly rich in lignans, special compounds also found in other seeds, grains, and legumes that are converted by beneficial gut flora into two hormone-like substances called enterolactone and enterodiol. These hormone-like agents demonstrate a number of protective effects against breast cancer and are believed to be one reason a vegetarian diet is associated with a lower risk for breast cancer. In animal studies conducted to evaluate lignans’ beneficial effect, supplementing a high-fat diet with flaxseed flour reduced early markers for mammary (breast) cancer in laboratory animals
by more than 55%. Many plant foods have some lignans but the flax seed has at least 75 times more lignans than any other plant. To get the lignans that are in just ¼ cup of flaxseed, you need to eat about 60 cups of broccoli or 100 slices of whole wheat bread.
A- is for alpha linolenic acid (ALA) .ALA is a type of essential fatty acid necessary for human health that cannot be produced by the body and has to be provided from food. Flaxseeds are rich in alpha linolenic acid (ALA), a plant derived omega-3 fatty acid similar to those found in fish oils called eicosapentaenoic acid or EPA. Since the fats are found in their isolated form in flaxseed oil, it is a more concentrated source of ALA than the seeds themselves (although it doesn’t have the other nutrients that the seeds do).For those who do not eat fish or wish to take fish oil supplements, flaxseed oil does provide a good alternative. A study published in the Journal of Nutrition found that flaxseed oil capsules providing 3 grams of alpha-linolenic acid daily for 12 weeks-an amount that would be provided by 3 tablespoons of flaxseed oil a day-increased blood levels of EPA by 60% in a predominantly African-American population with chronic illness. Eating more omega 3 fats helps ward off fatal heart attacks by lowering Total cholesterol and LDL and triglycerides and it also helps to lower blood pressure. Evidence shows that inflammation plays a part in many chronic diseases, autoimmune disorders like Rheumatoid arthritis, asthma etc. Omega-3 fats can help reduce the inflammation that is a significant factor in conditions such as asthma, osteoarthritis, rheumatoid arthritis, migraine headaches, and osteoporosis. The oil in flax seed is 50% ALA, canola and walnut oils the next highest sources having 10 % only.
X- is for excellent – use of flax seed in your diet. Flaxseeds are also a good source of magnesium, which helps to reduce the severity of asthma by keeping airways relaxed and open, lowers high blood pressure and reduces the risk of heart attack and stroke in people with atherosclerosis and diabetic heart disease, prevents the blood vessel spasm that leads to migraine attacks, and generally promotes relaxation and restores normal sleep patterns.
While whole flax seeds include a soft crunch and the external hull of the flax seed is exceedingly hard to digest, flax seeds need to be ground to make the nutrients available (otherwise they just pass through) and flax seed oil alone contains neither the fiber nor the phytochemicals of whole flax seed meals.
Flax seed imparts a nutty flavor to a range of dishes and can be supplemented with almost every food. To get health benefits, researchers estimate that you need to have 6 gm to 25 gm of flax seeds a day.
It is highly recommended to purchase ground flaxseed that is in a vacuum-sealed package or has been refrigerated since once flaxseeds are ground; they are much more prone to oxidation and spoilage. . Likewise, if you either purchase ground flaxseeds or you grind them at home, it is important to keep them in a tightly sealed container in the refrigerator or freezer to prevent them from becoming rancid. Flaxseed oil has a sweet nutty flavor. Never use flaxseed oil in cooking; add it to foods after they have been heated.
Grind flaxseeds in a coffee or seed grinder in order to enhance their digestibility and therefore their nutritional value. If adding ground flaxseeds to a cooked cereal or grain dish, do so at the end of cooking since the soluble fiber in the flaxseeds can thicken liquids if left too long.
Few people are highly allergic to flax; they can start by using less than ¼ tsp a day, increasing gradually if no reaction occurs. Some people have gastrointestinal symptoms, such as flatulence and bloating, when they first begin to incorporate flaxseeds into their diet. It is suggested to start with a small amount, such as one teaspoon, and slowly build you up to your intake goal. When increasing fiber intake in the diet, it is also a good idea to include fluid (water) intake as well.
Flax seed powder can be sprinkled or mixed with other foods .You can put it on other cereals and salad dressings, fruit salad and can be taken with soups or with curd .Flax seed powder can also be mixed into wheat flour or pancakes, also to make muffins or in other baked goods. You can add it on the porridge or can be taken with milk.
Tips for including Flax seed powder;
• Add a Tblsp of ground flax seed to your hot or cold breakfast cereal.
• Add a tsp of ground flax seed to your mayonnaise or mustard sauce when making a sandwich
• Mix a Tblsp of ground flax seed into one bowl of Yogurt/curd.
• Bake ground flax into cookies, muffins bread & other baked goods.
Despite providing so many health benefits ,Ironically most flax seed used today, is to make an inedible product-linseed oil, a component of paints and varnishes .Linseed oil that’s been chemically extracted from flax seeds and denatured, oxidized which makes it unfit for human consumption.