Flax Seeds
Flax is a food and fiber crop. Flax seeds are a good source of dietary fiber and omega-3 fatty acids, including alpha-linolenic acid.
Flaxseeds also contain phytoestrogens called lignans, which are similar to the hormone estrogen. Its color is brown, yellow or golden. Oil is extracted from these seeds, which is also called linseed oil. Flax seeds (Alsi ke beej) contain many nutrients and minerals such as healthy fat, minerals, vitamins C, E, K, protein, carbohydrate, iron, phosphorus, omega-3 fatty acid, Potassium, Zinc etc. It is high in omega-3 fatty acids, which are important for brain health and development. The fiber in flaxseed is found in the seed coat.
It’s botanical name is Linum usitatissimum which belongs to Linaceae family. In Englishthese are known as linseed and in Hindi they are names as Alsi ke beej.
Nutritional Value –
Flaxseed’s health benefits come from the fact that it’s high in fiber and omega-3 fatty acids, as well as phytochemicals called lignans. One tablespoon (7 grams) of ground flaxseed contains 2 grams of polyunsaturated fatty acids (includes the omega 3s), 2 grams of dietary fiber and 37 calories.
Dosage –
Flax seeds most oftenly been used by adults in doses of 20-30 grams by mouth daily. Flaxseeds are often mixed with foods and used in baked goods, such as muffins, salads, sandwiches, breads, smoothies and snack bars.
Benefits –
• Constipation
Flaxseed is a good source of dietary fiber. Eating flaxseed in muffins or other foods could increase bowel movements in young adults and people with diabetes, thus you can get rid of your constipation problem.
• Diabetes
Taking flaxseed orally might slightly improve blood sugar control in people with type 2 diabetes, hence these seeds help diabetics also to improve their condition.
• Hypercholesterolemia
Taking flaxseed orally seems to help reduce total cholesterol and low-density lipoprotein (LDL or “bad”) cholesterol, this flaxseeds makes your heart healthy.
• Hypertension
Oral intake of flaxseed may slightly reduce blood pressure in people with high blood pressure and helps you to live comfortably.
• Mastalgia
Eating a flaxseed muffin daily for 3 months or taking flaxseed powder orally daily for 2 months seems to reduce breast pain that occurs at the start of the menstrual cycle.
• Obesity
Oral intake offlaxseed may help reduce body weight, body mass index (BMI), and waist size in adults who are overweight or obese. Taking at least 30 grams of flaxseed daily for at least 12 weeks seems to work magically.
• Swelling (inflammation) of the kidneys in people with lupus.
Taking whole or ground flaxseed by mouth seems to improve kidney function in people with SLE.
Limitations –
Oral intake of flaxseed by mouth doesn’t results to help bone density in people with osteoporosis.
Due to the high fiber in linseed, it removes the problem of constipation, but eating it in excess can also cause diarrhea or loose motion.
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