Author: Namratha Gopal
Flaxseeds also known as flax or linseed is a plant-based food Linum usitatissimum from the family Linaceae. These days it acquired huge popularity since it’s considered as a staple in nutrition world and is known for being excellent source of healthy omega-3 fatty acids and fiber. Flaxseeds are now available in various forms such as flours, oil, powder etc., and now without much delay, let’s explore flaxseeds benefits and uses.
FLAXSEEDS BENEFITS AND USES
Benefits
1. Flaxseeds have been linked to healthy benefits such as improved digestion, reduced risk of heart diseases, type 2 diabetes and cancer.
2. Flaxseeds are rich in alpha-linolenic acid (ALA), mostly plant-based omega-3 fatty acids. Studies have shown that ALA in flax seeds lowers the cholesterol from being deposited in the blood vessels of the heart that are linked to lower a risk of stroke, reduces the inflammation in arteries and reduces the tumor growth.
3. Flaxseeds contain 800 times more lignans (which have powerful anti-oxidants and estrogen properties) than a plant-based food which helps lowers the risk of cancer. Reduces the risk of breast cancer particularly in postmenopausal women.
4. Flaxseeds contains two types of fibers i.e., soluble fiber and insoluble fiber. This fiber duo gets fermented by the bacteria in large bowel, bulks up stool and results in more regular bowel movements.
5. The insoluble fiber in flaxseeds allows more water to bind up the stools which help in preventing the constipation thus helps in digestive health.
6. Diabetic people consuming flaxseeds on a regular basis help in increase of good HDL cholesterol.
7. The high fiber content in flaxseeds can help lower cholesterol and plays major role in improving heart health.
8. Have been proven to lower blood pressure and are very beneficial to those with high blood pressure.
9. Flaxseeds are a great source of plant-based protein which is referred to as high quality protein and is rich in amino acids, aspartic acid and glutamic acid. So those who don’t eat meat, flaxseeds are a great alterative protein source.
10. They are an excellent beneficial addition to the diet of the people with diabetes as it lowers blood sugar level due to its insoluble fiber content.
11. Flaxseed’s dietary fibre content may aid weight control by suppressing hunger and increasing fullness.
12. Helps in fertility since they are high in omega 3 and 6 essential fatty acids which balance hormones.
Nutritional values of flaxseeds – for usage of 1 tablespoon (10 grams)
- Fiber – 2.8grams
- Sugar – 0.2 grams
- 7% water
- 42% fat (4.3 grams)
- 29% carbs (3 grams)
- 18% protein (1.9 grams)
- Overall it equals 55 calories
- Contains 1.5 to 2 times more of the bone-strengthening minerals like calcium, phosphorus and iron
- Flaxseeds take upper hand when it comes to good quality protein and omega-3 fatty acids as compared to chia seeds
- They also contain significantly more manganese, copper and potassium
Ways to Use
Healthcare
Flaxseed water that helps for hormonal imbalance: Add 1 tablespoon to the warm water and have it in the morning. Be consistent to get the best results which are very beneficial in improving fertility.
Flaxseed oil: Drizzle some in to your favourite salad as dressing.
Flaxseeds in your breakfast and smoothies: Sprinkle some ground flaxseeds to your hot or cold breakfast cereals to boost health benefits of flaxseeds and to your favorite smoothies to thicken up consistency.
Flaxseeds in cake, muffins, curd and meat patties: Add them to cake, muffins and bread batters to make them yummy and to your curd.
Note: Incorporate ground flaxseeds in your daily diet as much as possible as they are easier to digest.
Beauty Recipes
Flaxseeds when used for face masks have numerous benefits. When used on the skin, the gooey gel promotes the tightening of the pores and provides excellent hydration and moisturisation for the face. It also adds glow, works as best toner leaving dewy skin and gently exfoliates the skin.
Simple flaxseed gel face mask: Take a small bowl and add 1 tablespoon grounded flaxseeds and 3 tablespoon of water. Let it stay for 20 mins. Now apply this gel-like thick mixture on the face and neck and wash it after 30mins. This mask tones, exfoliates and brightens up the face.
Flaxseed gel with multani mitti: Take a small bowl and add 1 tablespoon grounded flaxseeds and 3 tablespoon of water. Let it stay for 20 mins and they start to thicken. Now add 1 teaspoon of multani mitti to it and give it a good mix. This mask helps you feel refreshed, removes out impurities, evens out the skin texture and leaves skin soft and supple.
Flaxseeds gel hair mask for hair growth: To prepare this mask, all you need to do is that take a small kadai/vessel and add ¼ cup of flaxseeds and 2 cups of water. Start stirring this mixture on a medium flame. The mixture starts to boil and at one point of time, it starts foaming which means the gel is started to form, cook for another 2 mins and then turn off the flame and strain the mixture immediately. Apply this mixture all over your scalp and hair. Wash it after 1 hour. Use this hair mask once a week. This hair mask is what nowadays almost all of us swear by.
