Nutritional value of flax seeds
nutritional value are as per 1 tablespoon(ground)
|Total fat||2.8 grams|
|Carbs||2 grams (of which fiber 1.9 grams)|
|Omega-3 fatty acid||1597 mg|
they are rich in:
Vitamin B1/thiamine (good for brain, digestion, energy, anti-aging)
Some vitamin B6 (good for heart, kidney, metabolism, immunity, hormone balance)
Some vitamin B9/Folate (good for heart, skin, muscles, reduce stress and anxiety)
High in manganese (good for bones, metabolism, thyroid, digestion, periods)
High in magnesium (good for sleep, immunity, bones, energy, reduce stress, constipation)
also rich in phosphorus, zinc, copper, selenium, iron, calcium, potassium
The main ingredient of flax seeds is Omega-3 fatty acid. Flax seeds are the richest plant-based source of omega 3 fatty acid also called alpha-linolenic acid. In today’s scenario, there is a major imbalance of omega-3 and omega-6 in our diets. Our diet is rich in omega-6 and omega-3 is present a little or it is absent.
How flax seeds help in weight loss
Flaxseed is popular for its weight loss properties. It helps in weight loss because they are loaded with antioxidants specifically the type called lignans that are unique fiber related polyphenols. They also reduce oxidative stress. There are very few calories in flax seeds. Also, they are low in starch and sugar. They are high in soluble fibers so they keep you satisfied longer and make you eat less. They also promote digestive health. Flax seeds improve our metabolism (metabolism of carbs, proteins and fats), reduce inflammation because of alpha-linolenic acid/omega 3 present in there. They give us good quality protein. They are rich in amino acids arginine, aspartic acid, and glutamic acid. They are also gluten-free.
Health benefits of flax seeds
1.Reduce inflammation (bones arthritis, arteries)
2. Good for the brain (reduce stress, anxiety, depression, sharpen memory)
3. Promote good sleep
4. Healthy for bones
5. Improve eyesight
6. Good for a healthy heart
7. Hormonal balance- Flax seeds are no.1 source of lignans. Lignans are considered as natural “phytoestrogens,” or plant nutrients that work somewhat similarly to hormone estrogen (also called good estrogen). Lignans are also known for their antiviral and antibacterial properties. Thus may help reduce the severity of colds and flu. Flax have both estrogenic and antiestrogenic properties. Thus helps women in balancing hormones. Lignans found in the flaxseed have been shown to have many benefits for menopausal women. Flax seeds help maintain cycle regularity, such as encouraging a normal length luteal phase.
Other health benefits- weight loss, improves digestion, good for hair skin and nail, lower cholesterol, good for bones, help control blood sugar, reduce sugar cravings, balance hormones, may help fight cancer, good for brain.
How to use flax seeds
flax seeds are of warm nature. Flax seeds can be light yellow or dark brown in colour. Both are good for health. But we do not eat them in raw form. There is a simple procedure you follow. We have to roast them first at low heat. Switch off the heat when they start to crackle. After heating, rest them for a few minutes. Now grind them to powder form. Keep in mind that do not grind flax seeds in large quantities. Make sure you grind them in small quantities because their shelf life is short. Flax seeds are very versatile. We can add the flax seeds powder in smoothies, shakes, bread, nut butter, pancakes, protein bars, etc.
How much and the best time to consume
You should start by taking 1 teaspoon(approx 5 grams) and gradually increase the quantity to 1 tablespoon(approx 15 grams). Maximum you can go up to 2 tablespoons, as this quantity is considered safe. Reduce consumption to half in summers. The person who has hormone imbalance problems and those who want to lose weight should consume flax seeds in breakfast. People with sleep and anxiety problem should take flax seeds before bedtime.
Who should avoid flax seeds
Taking any medication, especially blood thinning
Blood sugar medication
Who is taking on birth control pills
Very young girls
On any special supplements
People who have allergies
Important information is that, if you are consuming flax seeds, then you should drink enough water to get full benefits. Large doses or with very less fluid can obstruct the intestine and esophagus.
Other side effects are abdominal discomfort, loose tools, decreased appetite, hormonal changes in a wrong way if consumed in a large amount.
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