These little seeds are actually tiny wonders. Also known as ‘alsi’, they may look small but are a big source of wellness and hence called powerhouse of nutrition.
Flaxseed look quite similar to sesame seeds (til) in shape but are slightly larger in size. They have a warm, earthy and subtly nutty flavour.
Even though technically they are not a grain but their vitamin and mineral profile, fibre content, antioxidant and omega 3 fatty acid features are far more superior to several regular grains.
Packed with Omega-3 fatty acids
Flaxseed are a rich source of omega-3 essential fatty acids and help in fighting inflammation. These seeds are beneficial for those suffering from hypertension, as they helps in regulating blood pressure.
Rich in nutrients
Flaxseed are high in nutrients such as vitamin B complex, manganese and magnesium. They also help in lowering cholesterol.
Helps in digestion
These seeds are full of fibre and hence act as a natural laxative. They can be consumed daily for proper digestion and improving bowel movement.
Flaxseed have high levels of lignans (a plant chemical with lots of health benefits) which help in defending against prostate & breast cancer.
Manages blood sugar
Flaxseed help in insulin resistance and regulate blood sugar. The lignans present in flax seed may actually help in preventing diabetes.
Good for losing weight
Flaxseed are low in carbohydrates, making it an ideal choice for people trying to limit their intake of sugar and starch. It’s also a boon for vegetarians as it is good source of non-animal source of omega-3 fatty acid. It is often used as an egg substitute in bakeries to add body to the food.
Beneficial for female health issues
Flaxseed is especially beneficial for women. It’s known to help women’s fertility by improving their chances of conception. Flax seeds also help in promoting normal ovulation and in restoring hormonal balance. It also protects postmenopausal women from risk of cardiovascular disease.
Tips for Including Flax Seed in Diet
- Flaxseed should ideally be consumed in the grounded form rather than as the whole seed or in form of oil. Mild grinding allows better nutrient absorption or else they will just ‘pass through’ the digestive tract as a whole.
- Begin slowly if you aren’t used to a high-fibre diet.
- Grind it roughly and drink plenty of water along with it.
- Mix it in your cereals, shakes and smoothies.
- Add it to homemade cookies.
- Include a handful in salads.
Recommend amount for the day
2 tablespoons of ground flax seed is recommended per day to gain maximum benefits.
Pregnant and breastfeeding women should check with their physicians before including it in their diet.