Multifaceted Flax seed - Mine of Typical Nutrients

Flax seeds (also called linseeds) are a rich source of micronutrients, dietary fiber, manganese, vitamin B1, and the essential fatty acid alpha-linolenic acid, also known as ALA or omega-3. 

The seeds come from flax, one of the oldest fiber crops in the world - known to have been cultivated in ancient Egypt and China. But the wide use is observed in many parts of the word including India. The Latin name for flax is Linum usitatissimum, which means "the most useful".Flax is one of the easily cultivated crops that flourishes well both in tropical as well as subtropical climates, with its higher production as a field crop noted in some fertile river valleys. It is an erect annual plant growing about 1 to 1.5 meters tall and bears light-blue colored attractive flowers. Flax fruit pod is a round, dry capsule 6–9 mm diameter, containing several brown or golden-yellow seeds (depending on cultivar type). The seeds feature smooth, glossy surface and flat shape that somewhat appear like sesame seeds but quite larger, measuring about 5–7 mm in length. In general, there exist two common cultivars of flax; one is predominantly grown for its oil seeds and the other variety for fiber. Seed flax generally features brown, and yellow or golden-yellow color seeds, with most types having similar nutritional values and equal amounts of short-chain omega-3 fatty acids. King Charlemagne of the 8th century believed so strongly in the health benefits of flaxseed that he demanded his loyal subjects eat the seeds and passed laws to make sure of it!!!!

             Nutritive Composition of Flax seeds

Flax seeds (Linum usitatissimum), Nutritional value per 100 g. (Source: USDA National Nutrient database)
Principle	Nutrient Value	Percentage of RDA
Energy	534 Kcal	27%
Carbohydrates	28.8 g	22%
Protein	18.3 g	32.5%
Total Fat	42.16 g	170%
Cholesterol	0 mg	0%
Dietary Fiber	27.3 g	68%
Vitamins
Folates	87 µg	22%
Niacin	3.08 mg	19%
Pantothenic acid	0.985 mg	20%
Pyridoxine	0.473 mg	36%
Riboflavin	0.161 mg	12%
Thiamin	1.64 mg	137%
Vitamin A	0 IU	0%
Vitamin C	0.6 mg	1%
Vitamin E	19.95 mg	133%
Vitamin K	4.3 µg	3.5%
Electrolytes
Sodium	30 mg	2%
Potassium	813 mg	17%
Minerals
Calcium	255 mg	22.5%
Copper	1.12 mg	124%
Iron	5.73 mg	72%
Magnesium	392 mg	98%
Manganese	2.48 mg	108%
Zinc	4.34 mg	39%
Phyto-nutrients
Carotene-ß	0 µg	--
Lutein-zeaxanthin	651 µg	--

 Unique Nutrient Features of Flax seeds

  Ø The first unique feature of flax is its high omega-3 fatty acid content. Among all 127 World's Healthiest Foods, flaxseeds comes out number one as a source of omega-3s! The primary omega-3 fatty acid found in flaxseeds is alpha-linolenic acid, or ALA. The ALA in flaxseed has found to be stable for at least 3 hours of cooking at oven temperatures (approximately 300F/150C), which makes it available after ground flaxseeds have been added to baked goods like muffins or breads.

  Ø  The second unique feature of flaxseed is its lignans. Lignans are fiber-like compounds, but in addition to their fiber-like benefits, they also provide antioxidant protection due to their structure as polyphenols. Among all foods commonly eaten by humans, researchers rank flaxseeds as the number one source of lignans.

  Ø  A third unique feature of flaxseeds is their mucilage (gum) content. "Mucilage" refers to water-soluble, gel-forming fiber that can provide special support to the intestinal tract. For example, gums can help prevent the too rapid emptying of the stomach contents into the small intestine, thereby improving absorption of certain nutrients in the small intestine.

  Ø  This combination of features—omega-3 fatty acids, high-lignan content, and mucilage gums—is a key factor in the unique health benefits of flaxseeds.

Health benefits of Flax seed

• As in other oil seeds, flax too is one of the very high-calorie foods. 100 g of seeds contain 534 calories or 27% of daily-required levels. Further, the seeds are an excellent source of numerous health-benefiting nutrients, dietary fiber (mucilage), minerals, antioxidants and vitamins that are essential for optimum health.
• Flax seed is rich in monounsaturated fatty acids like oleic acid. It is also one of the top plant sources ofomega-3 essential fatty acids such as linoleic acid, alpha-linolenic acid (ALA) and arachidonic acids. Regular intake of small portions of flax seeds in the diet helps to lower total as well as LDL or “bad cholesterol” and increases HDL or “good cholesterol” levels in the blood. Research studies suggest that Mediterranean diet that is rich in fiber, monounsaturated fatty acids and omega-3 fatty acids help to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.
• Flax seeds are perhaps one of the most widely available botanical sources of n−3 or ω (omega)-3 fatty acids. Flax seed oil consists of approximately 55% ALA (α-linolenic acid). One spoonful of flax seed oil provides about 8 g of omega-3 fatty acids. Research studies have suggested that n-3 fatty acids by their virtue of anti-inflammatory action help lower the risk of blood pressure, coronary artery disease, strokes and breast, colon and prostate cancers. Adequate quantities of n-3 oils are required for normal infant development and maturation of nervous system.
• The seeds contain lignans, a class of phytoestrogens considered to have antioxidant and cancer preventing properties.
• Flax are an excellent source of vitamin E, especially rich in gamma-tocopherol; containing about 20 g (133% of daily-recommended values) per 100 g. vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen-free radicals.
• The seeds are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. Thiamin is an essential co-factor for carbohydrate metabolism and helps prevent beri-beri disease. Folates help prevent neural tube defects in the fetus when consumed during pre-conception period and pregnancy.
• Furthermore, flax seed is rich source of minerals like manganese, potassium, calcium, iron, magnesium, zinc and selenium.
• Flax or linseed oil has flavorful nutty aroma and has been used in cooking, and as “carrier" or "base oil” in traditional medicines and in pharmaceutical uses.

  

  Masala Idli

Cardiovascular Benefits

  Ø  When flaxseeds are consumed, two other omega-3 fatty acids have also been shown to increase in the bloodstream, namely, eicosapentaenoic acid (EPA) and docosapentaenoic acid (DPA). Increases in EPA and DPA also help provide inflammatory protection. Protection of our blood vessels from inflammatory damage is also provided by the lignans in flaxseeds. These lignans can inhibit formation of platelet activating factor (PAF), which increases risk of inflammation when produced in excessive amounts.

Ø  Risk of oxidative stress in the blood vessels can also be lowered by flaxseed intake. In addition to being a very good source of the mineral antioxidant manganese, polyphenols in flax seed—including flaxs eed lignans—provide measurable antioxidant benefits. The antioxidant benefits of one particular flax seed lignan, secoisolariciresinol, have been especially well-documented. Decreased lipid peroxidation and decreased presence of reactive oxygen species (ROS) in the bloodsteam have both been associated with flaxseed intake in amounts of approximately 2 tablespoons per day.

Ø  Intake of flax seeds has also been shown to decrease the ratio of LDL-to-HDL cholesterol in several human studies and to increase the level of apolipoprotein A1, which is the major protein found in HDL cholesterol (the "good" cholesterol). This HDL-related benefit may be partly due to the simple fiber content of flax seeds, since 2 tablespoons of ground flaxseed provide about 4 grams of dietary fiber.

Ø  Increased omega-3 fatty acid intake to help regulate blood pressure and to help reduce blood pressure in persons who have been diagnosed with hypertension. With its excellent content of the omega-3 fatty acid alpha-linolenic acid (ALA), flaxseed can definitely help us increase our overall omega-3 intake and, by doing so, decrease our risk of high blood pressure.

Antioxidant and Anti-Inflammatory Benefits

It is important to realize that the antioxidant and anti-inflammatory benefits of flaxseed do not apply only to the cardiovascular system. Oxidative stress (which is often related to deficient intake of antioxidant nutrients) and excessive inflammation (which can also be related to deficient intake of anti-inflammatory nutrients)  are common risk factors for a wide variety of health problems. These problems include development of insulin resistance, type 2 diabetes, asthma, obesity, and metabolic syndrome. There is preliminary evidence that flaxseed intake can decrease risk of all the problems above by increasing our anti-inflammatory and antioxidant protection.

Laddu

Cancer Prevention

The antioxidant and anti-inflammatory benefits of flax seeds also make them a logical candidate for cancer prevention. That's because chronic inflammation (even low level inflammation) and chronic oxidative stress are risk factors for cancer development. In the case of flax seeds, evidence of risk reduction is strongest for breast cancer, prostate cancer, and colon cancer. Breast cancer and prostate cancer are included in the list of cancers know as "hormone-related" cancers. Their risk reduction may be more closely related to flaxseed than risk reduction for other cancers due to the high lignan content of flaxseed especially three of the lignans found in flaxseeds—secoisolariciresinol, matairecinol, and pinoresinolThe lignans provided by flaxseed have also been shown to spark increased activity by certain Phase II detoxification enzymes that are responsible for deactivating toxins in the body. This support of the detox process may help prevent accumulation of toxins that might otherwise act as carcinogens and increase cancer risk. But, there are few reports indicates that, breast and prostate cancer patients should be more cautious in the frequency of consumption.

Digestive Health

The strong fiber content of flax seeds—including their mucilaginous fiber—help to delay gastric emptying and can improve intestinal absorption of nutrients. Flax seed fibers also help to steady the passage of food through our intestines. Finally, the lignans in flax seed have been shown to reduce risk of colon cancer. 

Flaxseeds and Post-Menopausal Symptoms

Post-menopausal benefits (such as reduction of hot flashes) and flax seed intake, with some studies showing significant benefits and also as it acts as a potential aid during management of perimenopausal and postmenopausal symptoms as well as during hormone replacement therapy (HRT). But, it may vary from one woman to another, it may turn out that flax seed intake is simply better at lessening menopausal symptoms in some women, and not as good at lessening symptoms in others.

Masala Chapathi

Side Effects and Warnings

  Ø  Flax seed should be ingested with adequate fluid intake (1:10 seed: liquid is suggested).

   Ø  Flax seed may lower blood sugar levels. Caution is advised in people with diabetes or hypoglycemia, and in those taking drugs, herbs, or supplements that affect blood sugar. Blood glucose levels may need to be monitored by a qualified healthcare professional.

Barfi

Ø  Flax seed may increase the risk of bleeding. Caution is advised in people with bleeding disorders or taking drugs that may increase the risk of bleeding. Dosing adjustments may be necessary.

Ø  Flax seed may cause low blood pressure. Caution is advised in people taking drugs or herbs and supplements that lower blood pressure.

Ø  Use cautiously in people with prostate cancer, high triglycerides, or hypothyroidism (underactive thyroid).

Ø  Use cautiously in women with hormone-sensitive conditions or women taking estrogens. Use cautiously pregnant or lactating women.

Ø   Avoid in people with known allergy or sensitivity to flax seed, flax seed oil, its  constituents.

Ø  Avoid in people with acute or chronic diarrhea, diverticulitis (colon disorder), or inflammatory bowel disease. Avoid use in open wounds or scraped surfaces.

Ø  Flax may also cause abdominal pain and bloating, altered estrogen activity, bowel obstruction, cell damage, change in bowel habits, decreased absorption of drugs.

Flax seed recipe 

     1.  Chutney podi / powder:visit http://indianhealthyrecipes.com/flax-seeds-podi- recipe/

     2. Seeds in Butter Milk : visit https://www.youtube.com/watch?v=NSVCRZtON1I

    3. Visit http://www.tarladalal.com/recipes-using-flax-seeds-1598 for 17 different kinds        of recipes

Multi-purpose Milk Based Homely PANEER

For thousands of years, man has been using milk and dairy products as part of his meal. Several important dairy products have been passed on through the generations and have proved to be extremely beneficial to us. Amongst these foods is cheese, an ancient yet popular dairy item. Different varieties of cheese have been developed over the years and today, we have over a thousand types and forms of cheese available in the market. There is a kind of cheese called cottage cheese, which is prominent in South Asia and used in most of the dishes. Made up of cheese curd, cottage cheese is also known as PANEER and is a rich source of calcium and protein. Owing to its nutritional advantages you will find cottage cheese on the menu of every diet conscious person. Whether it is tossed with fruit, served on a bed of lettuce or blended with salad, cottage cheese simply tastes delicious and luscious. 

History

The history of cheese consumption dates back to more than 10,000 years. Some stories associated the discovery of cheese from that of milk; others believed in the accidental discovery of this nutritious food. Legend has it that an Arabian traveller, during his journey across the desert, placed milk in a canteen that was made from a sheep’s stomach. A few hours later, to his surprise, the milk had transformed into cheese curd. The scientific explanation for this was probably that it occurred due to a combination of the sun’s heat and the coagulating enzyme, rennin, present in the body of the sheep. Since then, cheese became a popular food in many cultures and cuisines across the world. It is also said that cheese became so important that the Romans had separate rooms for making and maturing cheese. Cheese was considered very special and specifically served at the banquets of several emperors’. In the Middle Ages, various monasteries became significant epicenters of cheese-making and the cheeses developed during that time, like Limburger, Munster and Pont-l'Évique, still carry their origin. 

Health Benefits  of Paneer

Paneer is mostly liked by all the people as it is very easy to prepare and digest including richest source of healthy nutrients. It is high protein food considered as best food for the body building. Generally it is eaten on daily basis by the vegetarian people to fulfill their protein need of the body. Some of the most important health benefits of the paneer are mentioned below:

Benefits of Paneer for Bones and Teeth

•  Paneer is a high protein food having high level of calcium and phosphorus which helps in building strong bones and teeth. It prevents from various bones diseases like osteoporosis, joints pain and tooth problems like tooth decay and gums problems.
• It is very energetic food provides instant energy after heavy exercises thus has capacity to fulfill calorie requirement of the body and improves the growth and development of the bones.
•   It helps in lowering the lower body pain, back pain and joint pain.
• It has Omega-3 Fatty Acids and Omega-6 Fatty Acids which helps in fighting with the rheumatoid arthritis and other bone problems.
• Its low level of the lactose content helps in protecting the teeth against harmful sugars.
• Its Vitamin D availability along with the calcium prevents from the tooth cavities by preventing tooth enamels and helps to maintain good dental health.
• Vitamin K and magnesium found in it calcify the bones and prevents from the skeletal deformation.

Paneer Onion Capsicum Treat

Good source of Protein

·   Perhaps common knowledge by now but paneer is a good source of protein especially for vegetarians who do not get their intake from meat products. 100g of paneer yields about 18g of protein which is good for people who weight train as they need protein for muscle building and repair.

Keeps hunger pangs at bay

·    Since paneer is made of protein, it releases energy slowly in the body which means, it does not cause a spike in one’s blood sugar levels, nor does it give an instant boost which drops soon.It keeps one satiated for long after eating it which is why is can be used evening snack to kill those hunger pangs.

Helps burn more fat

·    Apart from being rich in protein and calcium, paneer is a great source of conjugated linoleic acid — a fatty acid which helps lose weight by increasing the fat burning process in the body. So people who wish to lose weight, should definitely include a paneer dish in their diet plans. 

Benefits of Paneer for Weight Loss

• Paneer is high protein diet having monounsaturated and polyunsaturated fat which helps in lowering the body weight, managing weight as well as reducing the risk of insulin resistance syndrome.
• It has high level of dietary fibers which helps in digestion by improving the metabolism thus helps in reducing the weight.

Benefits of Paneer for Cancer Prevention

•  It is the good source of high quality protein which reduces the risk of various types of cancer such as stomach cancer, breast cancer, colon cancer and etc.
• It has some cancer protecting agents called conjugated linoleic acid and sphingolipids which reduces the risk of cancer.

Benefits of Paneer for Heart

• It helps in maintaining the lipid profiles, lowering blood pressure and reduces the risk of cardiovascular diseases like heart attack, stroke and etc.
• Its potassium mineral level helps to lower the high blood pressure or hypertension among people suffering from the heart problems.

Benefits of Paneer for Diabetes

• Its omega-3 fatty acid availability helps in decreasing the homocysteine level among diabetic patients.
• It also reduces the occurrence of type 2 diabetes, development of insulin resistance syndrome (related to the obesity), glucose intolerance and hypertension by improving the macro and micro vascular functions.
• It helps diabetic people to tackle with all the problem of insulin dependent diabetes.

Paneer Kaju Pasanda

Benefits of Paneer for Kids

•  As it is the high protein and healthy fat diet, it provides better nourishment to the growing age children.
• Its availability of good level of vitamins, minerals, calcium and phosphorus provides better and healthy nutrients for growth of bones and brain among kids.
• It boosts the immune system and haemoglobin count thus prevents the risk of various diseases in children like cough, cold, bronchial asthma and etc.
• It prevents children from malnutrition and other protein deficiency diseases.
• Its high level of B group vitamins helps children during the formation and strengthening of cartilages and tissues of the body.
• It can be given to the children having allergy to milk in order to fulfill the nutritional value in their diet.

Benefits of Paneer during Pregnancy and Lactation (Breast Feeding)

• Its high protein value and good fat availability helps pregnant women by giving good level of energy to fight common early pregnancy problems like morning sickness, nausea, weakness, tiredness and anemia.
• Its omega 3 fatty acid availability prevents the risk of preterm birth defects in pregnant women.
• Its good level of calcium and phosphorus helps both mother and baby to grow well and healthy..
• It helps women during pregnancy and lactation by facilitating proper absorption and distribution of the calcium throughout the body.
• B group vitamins help in proper absorption and distribution of the calcium all through the body.

                       Paneer tikka

Benefits of Paneer for Men

• Its regular consumption on daily basis helps men by reducing the risk of prostate cancer and other autoimmune disorders.

Benefits of Paneer for Women

• Its high level of calcium and other minerals and vitamins helps women during menopause in reducing their stress level and depression through good nutrition.
• Women need more calcium, iron and vitamins than men, thus it is the food which can easily fulfills all the needs.
• It reduces the occurrences of osteoporosis during menopause by enhancing the calcium absorption, maintaining bone density and relieving from the joints pain.

Benefits of Paneer Water

• Paneer water is very useful, acts as the cleansing agent and increases the water absorption from the body and maintains the functioning of urinary systems.
• It is the good source of digestible proteins, thiamin, potassium, vitamin B12, riboflavin, calcium, pantothenic acid, phosphorus, magnesium, zinc, selenium and etc. It can be used for dal, roti, khichdi, soups, vegetable curries and etc.

Benefits of Paneer for Hair and Skin

• Its high value of B group vitamins, high protein level, omega-3 fatty acids, omega-6 fatty acids and antioxidants helps hair and skin gets healthy, glowing and rejuvenate.
• Its fatty acids availability provides ability to fight with free radicals and makes skin wrinkles free.
• Its B group vitamins called niacin prevents from the pellagra or dermatitis.



Palak Paneer




•  Copper is an important mineral which maintains the brightness and strength of the hair.

Other Health Benefits of Paneer

• It reduces the risk of bipolar disorder, mania, depression, rheumatoid arthritis, asthma as it contains omega-3 fatty acids.
• It has anti inflammatory effects on all over the body thus helps in relieving pain and tiredness.
• It helps in preventing from the calcium oxalate stone formation in the gall balder and urinary system.
• It is a food rich in trans-unsaturated fat and omega-3 fatty acids which help in preventing from the age related macular degeneration and pneumonia.
• It also helps underweight people to gain some weight to their body if taken according to their requirement.
• Eating paneer on regular basis helps in getting prevented from the early ageing by maintaining the health of body systems.
• It helps the cells to regenerate better and looks body rejuvenates by providing necessary nutrition and prevents people to grow older.
• It enhances the digestive systems functioning as it activates the hydrolysis of protein.
• It has high level vitamin B (which is generated in it during fermentation) provide protection against various diseases including Beriberi as well as enhances blood formation, assists in more nutrients absorption by the body and strengthens liver.

                                               Nutrition Facts:

• Serving size 1 cup- equivalent to 227 gm

"If you are not fond of Milk, let's enjoy pseudo-milk, PANEER"