People who are serious about health and fitness will tell how important it is to combine regular exercise with a good diet in order lead an activelifestyle. A balanced diet consists of all the nutrition staples in right amount. People who eat fishes, eggs and meat get proper amount of vital nutrients like protein, omega 3 fatty acid or ALA and fibre but what about the vegans? Well, nature has distributed her resources to everyone equally. Tiny, smooth flaxseeds, so called linseeds are considered as of the best sources of omega 3 fatty acid and protein. It has been consumed by humans for nearabout 5000 to 6000 years.
These seeds can be included in your diet in various ways. It is also available in tablet and oil forms. People who don’t consume fish will be able to satiate the need of omega 3 fatty acids in their bodies through flaxseeds. If you are allergic to egg, substitute it with your homemade flaxseed powder. Those who are suffering from celiac disease or acute gluten-sensitivity can alternate gluten-filled grain with flaxseeds to get relief from inflammation.This article compiles some of the most important health benefits of flaxseeds in your everyday diet.
Guide for using flaxseeds
Flaxseeds are sold in most of the health and departmental stores as ground flaxseeds. Flaxseed oil is made by cold-pressing the seeds. This oil is purely organic and can be a brilliant alternative cooking oil for obese and health conscious people. The fat portion of these seeds has a higher level of concentrated fatty acid or ALA. The best way to have flaxseeds is to grind the whole seeds in a coffee grinder or blender. The fat present in the readymade ground seeds available in the market has a high chance of getting oxidized. You can preserve the powdered seeds in a container for 90-100 days easily. It should be kept at a room temperature. The recommended dosage of this powder is 1 tbsp. a day for the adults and ½ tbsp. for the children.
You are free to use it in as many ways as you want. Sprinkle it on top of your cornflakes or oats,salads,add a tsp. of flaxseeds in your juice or yogurt. This gluten-free grain, instead of gluten-containing flour, is a nice option for baking bread, pancakes and cookies. Cooking or baking flaxseeds hardly has any effect on the nutritional value of it. The omega-3 can remain stable even at a temperature of 300oF. Mixing ground seeds in mayo, peanut butter or mustard is another simple way of including these little nutritional bombs in your daily diet. Eat sprouted flaxseeds to experience the wholesome benefits of it. Sprouted seeds have a lower amount of phytic acid than ground seeds, which is why it quickens the mineral absorption.
Who should use and avoid flaxseeds?
Flaxseeds, as you already know have a high fibre level. Fibre has a laxative effect, therefore people who have severe bowel syndrome should consult a physician before taking the seeds. If they are allowed for it, the amount should be minimal to avoid bloating, nausea and cramping issues. Flaxseed supplements can give adverse results for patients undergoing blood-sugar reducing, blood thinning medications and steroid therapy.
Nutritional value of flaxseeds
Flax seeds are rich in vitamin B6 and fibre(both soluble and insoluble), essential minerals such as magnesium,potassium, phosphorus, selenium, zinc, iron, copper and manganese. There is a high amount of phytochemicals and antioxidants like lignans present in these seeds. Another major component of flaxseeds is omega-3 fatty acid. It is present in the seeds in the form of alpha-linolenic acid (ALA). Omega-3 helps in reducing inflammation, excess body weight and also eradicates a number of healthissues.
What exactly makes it so healthy?
The secret magic ingredient hidden in these tiny seeds are mucilage gum. This gel-forming fibre is water soluble in nature and works wonders on your digestive system. The mucilage helps the ingested food to stay in the stomach for a long time, preventing it from entering the small intestine quickly. This improves the nutrient absorption of the food. The dietary fibre also plays a crucial part in the detoxification of the colon. The antioxidants or lignans are fibre related polyphenols which fight the signs of ageing, maintains the cellular health and regulates the level of hormones. These polyphenols are incredibly beneficial for your guts. It promotes the growth of probiotics which protect it from the invasion of harmful bacteria and fungi. The anti-viral qualities of lignans keep your body safeguarded against cold, flu and viral fever.
Benefits of flaxseed oil
A great number of scientific studies have vouched for the commendable health benefits of flaxseed oil. Thisoil, as the name suggests, is extracted from the flax seeds which is much different from the traditional oil seeds like mustard or sunflower. More than 50% of the total weight of flax oil is omega-3 fatty acid. Although the use of this oil isn’t as popular as its counterparts, it is slowly gaining recognition among the health conscious community all over the world. Food cooked in flax oil is filled with polyunsaturated fat, fibre and minerals. Flaxseed oil reduces inflammation on the inner lining of the intestines and works as a natural laxative too.
Lose weight with flaxseeds
Golden and brown flaxseeds are scientifically proven to work wonders in melting excess body fat. Pound a handful of fresh flax seeds finely and take a teaspoon of this everyday an hour before eating your meal. It refrains you from overeating controlling your appetite.Note that flaxseeds cannot be an alternative to solid food. Coupling flaxseeds supplement with your dietary staple will give you desirable results. Using flaxseeds oil instead of other cooking oil will also add value to your weight loss regimen. Flaxseeds are loaded with essential fats and fibre which helps your body to lose extra kilos quickly.
Prevent hypertension
High blood pressure, also termed as hypertension is a common health complaint of more than 60 billion citizens of America. You are sure to find at least one person from every house in your locality to suffer from high blood pressure problem. Adult men are more prone to this illness than women. In hypertension, the normal blood pressure reading exceeds the normal 120 over 80 rate. Flaxseeds, especially flaxseed oil has found to be helpful in controlling the blood pressure level. in a recent study, it was observed that flaxseed oil consumption made a significant impact on the blood pressure of middle-aged men.
Controlling hypertension also reduces the risk of heart diseases. Food cooked in flaxseed oil contains a very little amount of LDL or bad cholesterol and is loaded with HDL or good cholesterol. The omega-3 fatty acids and amino acids take a good deal of care of the cardiovascular system. It normalizes the heart rate (thus reducing arrhythmia), clears the artery, keeps the plaque away from being stored inside it, thus decreasing atherosclerotic by almost 70%. Italsopossesses anti-inflammatory properties. Omega 3 fatty acids stop the white blood corpuscles from sticking to the inner linings of the blood vessels.
For PMS and menopause
Flaxseeds are a powerhouse of phytochemicals, antioxidants and lignans. Lignans are not only good for your heart, it also helps in balancing the level of estrogen, progesterone and T-hormones in the female body, thanks to its estrogenic properties. That is why taking flax seeds supplements works like natural hormone replacement therapy reducing the symptoms of PMS like mood swings,vaginal dryness. Some reports also claim it to improve fertility. Only 2 tablespoons of ground flax seeds, mixed with oatmeal or yogurt can cause a huge drop in the occurrence of hot flashes. Menstruating women should include flax in their diet to maintain the regularity of the menstruation cycle. To get optimum results, sprinkle 1-2 tbsp. of seed oil in your breakfast.
Fight skin cancer with flaxseeds
People in the western countries love to get tan on their skin. Whereas it feels lovely to soak your body in the warmth of sunlight, it also increases the risk of skin cancer due to long exposure to nefarious UV rays. A research performed on mice has exhibited that flaxseed consumption for over a couple of weeks deduced the risk of melanoma tumour in them by almost 68%. The lignans present in flaxseeds interrupted the growth and spread of tumour cells by blocking the enemies causing hormone metabolism. If you live in a tropical or subtropical nation, always apply sunscreen lotion before moving out in the sun. To create a shield against harmful sun rays from the inside, take a spoonful of finely ground brown flax seeds every morning. The benefit is not only limited o fighting skin cancer, a recent study also suggested that these seeds have a positive effect on colon cancer, prostate cancer, minimizes the effect of tamoxifen which causes breast cancer.
Cure liver ailments
Excessive alcoholism is the biggest enemy of your liver. Moderate drinking occasionally does no harm. Having binges in night parties might make you feel on top of cloud 9 but not for long. Alcohol, like a slow poison damages your liver slowly. Those who are having a hard time controlling their drinking can resort to flaxseeds for help. Intaking flaxseed in the form of lignin capsules can curb the liver disease risk factors.100 mg of flaxseed supplement can reduce the chances of liver cancer. However, it doesn’t mean one can continue drinking like there is no end and still stay fit like this.
Reduces inflammation
The two major components of flaxseeds namely omega 3 fatty acid and lignans have amazing anti-inflammatory qualities which block a number of pro-inflammatory agents causing illnesses like Parkinson’s Disease. Omega 3 fatty acid or ALA deduce the inflammatory reactions in both animals and humans, it has shown great promises in curing respiratory problems.
Healthy skin and strong hair
Get healthy skin, strong hair 2 tbsp. of ground flaxseeds and 1 tbsp. of flaxseed oil everyday can help you achieve beautiful, smooth skin along with long and shiny hair. The oil works like a natural moisturizer for the skin and hair scalp. The concentrated alpha-linolenic acid fat is packed with vitamin B6 which removes dryness,acne,pimple and many such common skin problems. A recent study also claims can ground flaxseeds can heal dry eye syndrome. If you are struggling with damaged hair, mix 2 tsp. of flaxseed oil with any essential hair oil and massage your hair before hitting the sack.
Benefit on diabetes type 2
Flaxseeds are rich in soluble fibre and alpha-linolenic acid which promotes a number ofhealth benefits. There are some evidences that say flaxseed oil can effectively lower the blood sugar level. Eating ground flaxseeds after a meal elevates the level of insulin hormone in the blood. The flaxseed carbohydrate has displayed wonderful results on insulin sensitivity. It needs to be stated that flaxseeds is not a magic medicine. There has been no scientific proof that it heals diabetes type 2. The potential benefits concerns with delaying and curbing the occurrence of the symptoms.
Strengthens immunity and cures constipation
Omega 3 fatty acids and lignans together boost the immunity system of the body. It increases the resistance against a few viruses which cause many fatal diseases. Taking crushed flax seeds with salads, cereals, sandwiches and soups has become an essential part of the daily routine of many movie stars, sportspersons and athletes. Flaxseed is also a natural laxative. It contains oil grains and fibres which ensure proper bowel movement. People who are struggling with constipation will get immense relief after using flaxseeds for 2-3 weeks.
Improve digestion
Ground flaxseed is a boon for your digestive system. Anyone who has a severe digestive problem should consume it after before a heavy meal. The ALA content maintains the level of GI and protects the digestive tract. People who have complaints of gut inflammation or any other digestive illness should use flax regularly. Flax is a powerhouse of magnesium which is also friendly for your stomach health. Brown flaxseeds help curing Crohn’s disease as well. Take 2-3 tbsp. of flaxseed oil with a little bit of carrot juice. This will make your digestive system function smoothly. Both soluble and insoluble fibre in flax provides food for the good bacteria in your stomach. These bacteria keep the lining of the digestive tract clear.
