Linum
usitatissimum (Linn.), commonly known as linseed or flaxseed it belongs to
the Linaceae family. It is considered as one of the oldest cultivated crops in
the world, with evidence dating back thousands of years.
It has been playing an important part as a diet, it is also an
important topic for researchers, because of its one of the richest sources of
omega-3 fatty acids (α-linolenic acid)
which has many potential uses in the prevention or treatment of various
diseases.
In India flaxseed is commonly known as Alsi and flax seeds in
Marathi are known as alashi or jawas. It is a popular food that is in demand among vegetarians and vegans
who mostly want natural omega-3, not from animal origin.
Whole flaxseed, its oil, lignan precursors, and its mucilage have many potential uses in the prevention or treatment of various diseases and it has also been considered as a good mood food.
How to Consume Flaxseed?
Now a day’s Flax is easily available in superstores, health food
stores, they are available in four forms. As it is available in four different
forms it gives you a choice in which way would you like to consume it and for
what purpose you want to buy.
1. Whole Flaxseed
The whole flaxseed available in the market can be eaten alone or
added to other foods. When eating whole seeds it is important that you chew the
seeds properly to get all the nutrients contained in flaxseed.
It flaxseed is not chewed properly it can easily pass through the
body undigested and you not receive the nutrient from it. You can also consume
it by grinding in a coffee grinder.
2. Ground Flaxseed
Most of the people prefer to buy grounded flaxseed; they generally
prefer to buy milled flax or flaxseed flour.
The grounded flaxseed can be used for cooking as well as backing
and even for uncooked foods. Ground flaxseed can be more beneficial because
during grinding process nutrients in flax are released.
So it can be more effective than chewing the whole seeds. Ground
flaxseed generally last up to four-months is in self stage, it must be kept refrigerated
in an airtight container.
You can consume it in many ways, with cereal weather hot or cold,
yogurt, rice, salads, pasta, etc.
3. Flaxseed oil
Some people do prefer to use flaxseed oil as an ingredient in cold
preparations like smooth or salad dressing.
It can be used in substitution as a ratio of 3:1 (3 tablespoons of
ground flaxseed for oil 1 tablespoon) the recipes that call for flax seed.
Generally, flax oil is not recommended for frying foods, because high
temperatures can make it unstable.
Note: The flaxseed oil does not contain much protein or fiber
compare to flax seeds; it generally expires quickly in about (6-8 weeks) and
must be refrigerated.
4. Flaxseed pills
The pills of flaxseed
may contain linseed oil or flaxseed. Flaxseed pill does have the same drawbacks
as flaxseed oil and it needs to be refrigerated.
The flaxseed pill has all the benefits that of ground flaxseed,
but often several capsules a day are needed to obtain the same benefits.
Flaxseed Known by Languages
§ Arabian:
Kattan
§ Bengali:
Marshina
§ Gujarati:
Alasi
§ French:
Jagira, Tukhme Kattan
§ Hindi:
Alasi, Tisi
§ Kannada:
Agase
§ Malayalam:
Cheruchana Vithu
§ Marwadi:
Alasi
§ Marathi:
Alsi, Jawas, Ambaḍi Biya
§ Marath:
Javasu
§ Sanskrit:
Alasi, Neem Pushpi, Kshuma, Pichhala, Atasi
§ Tamil:
Ali Vidai, Ali Virai
§ Telugu:
Bittu, Alasi, Atasi
Health Benefits
Although flaxseed has been used around the world since ancient
times, it is in this recent time that people started realizing the benefits of
folk remedies it’s nutritious and various health benefits. Some of them are
mention below.
1.Reduces Cancer Risk
Cancer is an ailment in which many types of research and scientist
are looking for supplements to cope with it. Recent studies indicate that there
is a relationship between flaxseed and reduced risk of cancer and this study is
also supported by the American Institute for Cancer Research.
In an initial stage, it was found that flaxseed is effective
against breast cancer, in further studies, it was found that it is also
beneficial in the fight against ovarian, prostate, and colon cancer.
It was found that high levels of lignan contain in flaxseed helps
to protect against breast cancer by blocking the enzymes involved in hormone
metabolism which are responsible for the growth and spread of tumor cells. So
consuming flaxseed to your diet can be a good way to keep cancer at bay.
2.Lowers Bad Cholesterol
Regular consumption of flaxseed may help to lower bad cholesterol from your body. A
research study published in “Nutrition Research 2010” found that daily
consumption of 100 mg of flaxseed was effective in reducing cholesterol levels
in the blood and also reduced the risk of liver disease in men with high
cholesterol levels.
It was found that several flavonoids in flaxseed helped into lower
levels of LDL (low-density lipoprotein) known as “bad cholesterol” and may also
reduce the risk of heart disease.
The soluble fiber contains in Flaxseed also helps to prevent the
absorption of cholesterol in the body.
Dose: Daily Consumption of 2 to 4 tablespoons
can help lower LDL cholesterol.
3.Solves Hair Problems
Flaxseed can be a healthy diet to keep your all hair problems at
bay. As flaxseed is rich in omega-3 fatty acids it can nourish the hair
follicles to make strong and healthy.
The vitamin E in flaxseed also provides nourishment to the hair
roots and scalp helps to treat hair loss preventing baldness. It can be helpful
to the people to recover from the hair loss related problem such as psoriasis.
So consuming flaxseed or oil can be a good idea to solve hair loss
problems diet. Those having problems with curly and frizzy hair can also use a
hair gel prepared by boiling linseed in water.
4.Promotes Weight Loss
If you are looking for a weight loss diet flaxseed can be the best
option, it contains three main components that can aid weight loss, it’s due to properties like
omega-3 essential fatty acids, lignans, and fiber.
Flaxseed contains healthy fat and fiber that helps to suppress
your appetite, keeping you to stay satisfied and fuelled for a longer time.
In addition to this, it also contains vitamins B, potassium, zinc,
and magnesium, which are necessary for weight loss. It has been found that an
inflamed body always tends to hold on to excess weight and consuming flaxseed
can reduce inflammation.
To get the best result for weight loss use ground flaxseed rather
than the whole ones. You can use it sprinkling on salads, yogurt, smoothies,
soups, mixed juice, or vegetable.
5.Improves Digestive Health
A healthy fiber diet is essential for a healthy digestive system
and flaxseed is high in fiber which is good for the body. Consuming flaxseed
can help to smooth the passage for food through the intestines and even boost
the intestinal absorption of nutrients.
In addition, flaxseeds and flaxseed oil work as natural laxatives
may relieve constipation. The omega-3 fatty acids in flaxseed also protect the
lining of the digestive tract and maintain gastrointestinal health.
6.Makes Skin Healthy
Flaxseed oil and flaxseed have a lot to give for your skin,
healthy fats and vitamins B in flaxseed oil can benefit your skin in many ways.
It can minimize skin irritation, tissue inflammation, rashes, and
even redness. In addition, the omega-3 fatty acids in flaxseed can help to keep
your skin hydrated and smooth and can accelerate the healing of skin wounds.
You can use linseed oil with a few drops of essential oil and
apply on the skin; it can be a natural skin moisturizer. Eating flax seeds on a
daily basis can also keep you healthy with younger-looking skin.
7.Eases Menopausal Symptoms
Regular consumption of flaxseed can help to improve symptoms of
menopause. A study has shown that flaxseed can be very effective to combat the
symptoms of menopause for menopausal women.
The Lignans in flaxseed have estrogenic properties that can help
to reduce hot flashes, vaginal dryness, and mood disorder.
The University of Maryland Medical Center suggests that women can
take 1 tablespoon of ground flaxseed 2 or 3 times a day to treat symptoms of
menopause and to keep menstruate in a regular cycle and to promote fertility.
8.Protects Against Heart
Disease
A doctor always quotes that healthy nutrients can keep many heart
disease at bay and flaxseed contains all that nutrients that can keep a
heart-healthy. It is rich in monounsaturated and polyunsaturated fats along
with omega-3 fatty acids that are important to keep your heart in optimal
Heath.
A study shows that people who eat a healthy diet rich in
alpha-linolenic acid (an omega-3 fatty acid) are less likely to have a heart
attack.
In addition, flaxseed helps to reduce heart disease and stroke by
reducing build-up plaque in the arteries, and inflammation that are known to
promote the hardening of the arteries. So if you want a diet for a healthy
heart, you can include flaxseed.
9. Aids Detoxification
The main objective of detoxifying your body is to make sure
harmful toxins, cholesterol, and other waste products that are processed by the
liver is properly removed.
Flaxseed contains soluble and insoluble fibers that are very
effective in flushing toxins from the intestinal tract. In addition, flaxseed
is loaded with essential fatty acids, particularly omega-3 fatty acids which
are essential for many functions of cleaning and maintenance of a healthy
immune system.
When the body is free of toxins, you are less likely to suffer
chronic fatigue, weakness, swelling, and congestion. It can be used both as a
whole and ground flaxseed for detoxification.
§ Soak 1
tablespoon of whole flaxseed in a small bowl or cup of water keeps it for
overnight.
§ Next day
morning, consume both the seeds and gel.
§ Repeat
daily for 2 weeks.
§ You can
also add ground flaxseed (1 tablespoon) to any green smoothie detox.
10.Stabilizes Blood Sugar
Regular consumption of flaxseed can improve levels of blood sugar
in people with type-2 diabetes. A study published in “Public Library of Science
2007” stated that people who consumed flaxseed for 12 weeks had shown lower
levels of blood sugar it is due to its lignan supplements found in flaxseed.
In addition, alpha-linolenic acid, protein, and fiber contained in
flaxseed oil played an important factor in controlling blood sugar. Many
complications such as kidney failure and reduce the risk of heart disease can
be prevented by maintaining a normal blood sugar level.
Note: If you are consuming flax seed for diabetes control, you can
consult your doctor as consuming along with other medications can create
problems. To avoid the risk of hypoglycemia or low blood sugars always monitor
your blood sugar levels
Only a small amount of flax seed oil each day is
needed to provide the body with enough beneficial fatty acids found in these
seeds. Use flaxseed oil but do not overuse as it is a very rich food with
calories. It is true that it is very healthy form of fat, but still contains
900 kilocalories per 100 grams contains.
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