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) |
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Principle
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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
|
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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
|
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Sodium
|
30 mg
|
2%
|
Potassium
|
813 mg
|
17%
|
Minerals
|
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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
|
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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.
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| 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.
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| 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.
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| 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
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
