Flaxseed, traditionally known as linseed, is a tiny seed packed with a variety of components that can play an important role in diet. It is inexpensive and has a pleasant nutty flavor. There is no recommended daily amount , but may studies use 1 to 2 tsp of ground flaxseed daily.
Flax is available in different forms. Flax seed oil provides the omeg-3 fatty acids that flaxseed does, but not the fiber. Flax meal is ground flaxseed that can be incorporated in baking recipes and smoothies.
- Omega-3 fats – 133%
- Vitamin B1 – 19%
- Copper – 19%
- Manganese – 18%
- Fiber – 15%
- Magnesium – 14%
- Phosphorous – 13%
- Selenium – 6%
Calories : 75 per 14 gms
The major health benefits of Flax seeds are,
Helps Prevent heart disease
Flax is a rich source of alpha-linolenic acid (ALA), an omega-3 fatty acid, which aids circulation by reducing the stickiness of blood platelets. Flax also contains soluble fiber, which helps lower cholesterol levels and consequently lowers heart disease risk. Studies at the University of Toronto showed that 25 to 50 g of f lax per day helped lower blood cholesterol significantly.
Relieves mild menopausal symptoms
Flax contains lignans, which convert in the body to compounds similar to estro gen. Thus, eating f laxseed may improve mild menopausal symptoms caused by reduced estrogen levels, but you have to take enough: Taking 40g of flaxseed daily helps reduce hot f lashes and night sweats in women with mild symptoms, but a lower dose of 25g per day may not have an effect.
May help protect against certain types of cancer
A 2007study showed that f laxseed reduced growth of breast cancer cells in mice. More human studies are still needed to find out if the effects hold true for humans.
May help relieve constipation
Flax is a great source of soluble and insoluble fiber, which promotes regular bowel movements.
Though there are a lot of health benefits in flax seeds, there are certain health risks are also there,
1.Fetus and nursing infants
Because flax acts like the hormone estrogen, it can pose a risk for fetuses and nursing infants, although more research is needed. To be safe, do not consume while pregnant or nursing.
It may increase the risk of bleeding in people with bleeding disorders. Avoid f lax if you have a bleeding disorder.