Flaxseeds benefits: The miracle seeds

Nutritional value of flax seeds

nutritional value are as per 1 tablespoon(ground)

Calories37
Protein1.5 grams
Total fat2.8 grams
Carbs2 grams (of which fiber 1.9 grams)
Omega-3 fatty acid1597 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

Main ingredient

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

Pregnant women

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

Side effects

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.

If you want to buy flax seeds, you can BUY HERE

Everything You Need To Know About Electrolytes

Our body contains a large number of elements all of which are essential for some function or the other. Major elements like Sodium(Na), Potassium(K), and Magnesium are essential as electrolytes to maintain electrolyte balance. Many of these elements are present in adequate amount in normal diet so that we do not encounter their deficiencies in the population.

Electrolytes play an important role in proper hydration. These essential minerals maintain pH levels in the blood, transmit electrical to our nerves and muscles and balance fluids in our body.

Almost every runner needs electrolyte but most of them do not know what are these and how to use them. During exercise, sodium, potassium and chloride are lost in large quantities through sweat. As quantity of these electrolytes decrease in our body, our muscle function can decrease and our body can have difficulty absorbing minerals and fluids. During exercise, we must make sure that our body don’t lose more than 1 per cent of our body weight during exercise. If we are losing more than 1 per cent, let’s say 2 per cent, then we are very much dehydrated and it is important to recover them with fluids and electrolytes within a couple of hours.

Given below are the brief description of important electrolytes in our body :

Potassium(K)

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Potassium and sodium are important constituents of fluids present outside and within the cell. Proper concentration of these electrolytes inside and outside the cell is important to maintain osmotic balance and keep cell in proper shape.

In plant foods, potassium is present in higher concentration than sodium by a factor of 10 to 50 fold. Plant foods are indeed the rich source of potassium. The exact requirement of potassium is not known but potassium preset in foods is probably adequate to meet the daily requirement.

Sources of potassium are:


Bananas
Melon
Avocado
Tomatoes
Potatoes

Sodium(Na)

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Sodium is lost in urine and particularly in sweat as sodium chloride. It helps with fluid retention and cell function. Sodium present in foods is not adequate to meet the requirements. Hence sodium chloride i.e., salt has to be included in the diet. Besides imparting taste of food, salt provides necessary amount of sodium required by the body. The exact amount of sodium required in a tropical country is not certain. The daily intake of salt may be as high as 20 gram, the average being around 15 gram per adult . In view of the association of hypertension with high salt intake, a lower intake of 8 to 10 gram per day may be advisable. Under conditions of excessive sweating as in summer and for those who work in hot environment, a still higher intake may be necessary.

Sources of sodium are :


White salt
Celery
Canned vegetables
Whole grain bread
Cottage cheese

Magnesium(Mg)

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Magnesium is present in small concentration in all cells and is required for cellular metabolism. It is also present in bone along with calcium.
magnesium share many of the properties of calcium so far as absorption and metabolism and tissue distribution are concerned. It helps in muscle function. magnesium is also implicated to have a role in cardiovascular disease.

Dietary intake of magnesium to maintain balance is around 350 mg per day. cereals, pulses and nuts contain 40 to 200 mg per 100 gram. Magnesium content of food is generally much higher than Calcium. Green leafy vegetables are also good source of magnesium. Diets based on cereals, pulses, and vegetables can provide adequate amount of magnesium to meet the requirements.

Sources of magnesium are :


Nuts
Grains
Dark and green leafy vegetables