Flaxseeds are known as Avise Ginjelu in Telugu, and Alsi Seeds in Hindi.
Flaxseed is one of the world’s oldest crops. One serving provides a good amount of protein, fibre, and omega-3 fatty acids. Research shows it may help lower the risk of some cancers, help maintain a healthy weight, and reduce cholesterol and blood pressure.
Possibly one of the most super-powered superfoods, flaxseeds are tiny seeds that pack quite the punch. From the moment Babylonians began to cultivate flaxseed in 3000 BC, news of its health benefits started to spread and have been touted worldwide.
The hype was for good reason: with more polyphenol antioxidants than blueberries, more omega-3 fatty acids than salmon and a unique fibre called “mucilage” found in very few foods, flaxseed boasted one of the most impressive nutritional profiles on the planet.
Although flaxseed contains all sorts of healthy components, it owes its primary healthy reputation to three of them:
Nutrients
Flaxseed is one of the world’s oldest crops. There are two types, brown and golden, both of which are equally nutritious.
One tablespoon (7 grams) of ground flaxseed contains
- Calories: 37
- Carbs: 2 grams
- Fat: 3 grams
- Fiber: 2 grams
- Protein: 1.3 grams
- Thiamine: 10% of the Daily Value (DV)
- Copper: 9% of the DV
- Manganese: 8% of the DV
- Magnesium: 7% of the DV
- Phosphorus: 4% of the DV
- Selenium: 3% of the DV
- Zinc: 3% of the DV
- Vitamin B6: 2% of the DV
- Iron: 2% of the DV
- Folate: 2% of the DV
- Omega-3 essential fatty acids are “good” fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.
- Lignans, which have both plant estrogen and antioxidant qualities. Flaxseed contains 75 to 800 times more lignans than other plant foods.
- Fibre. Flaxseed contains both soluble and insoluble types.
WHY YOU SHOULD TRY IT
FlaxSeed Benefits: High cholesterol? You might want to add flaxseed to your daily routine.
- Controls cholesterol: Rich in soluble and insoluble fibre, flaxseed helps in reducing cholesterol levels. It reduces bad cholesterol and increases good cholesterol content. Including flaxseeds in your diet can help in reducing the risk of cardiovascular issues. It is also effective in proper functioning of the intestines. Flaxseeds can prevent and also treat certain types of cancers.
- Promotes fertility: One of the best sources of lignans, which can balance female hormones, flaxseeds can promote fertility and reduce pre-menopausal symptoms.
- Improves blood sugar: Daily intake of flaxseeds improves the blood sugar of people suffering from diabetes.
- Fights prostate cancer: According to a study, flaxseed has the ability to assist in the fight against prostate cancer. Another study indicates that flaxseed is likely to disrupt the events leading to cancerous cell production.
- Relieves constipation: Flaxseed and flaxseed oil act as natural laxatives and give you relief from constipation without having any harmful side effects.
- Improves immunity: A rich source of Omega-3 and Omega-6 fatty acids, flaxseeds protect your body from bacteria and viruses, improving your system’s immunity.
- Reduces inflammation: Due to their anti-inflammatory properties, flaxseeds help in preventing asthma.
- Protecting against radiation: a diet of flaxseed may protect skin tissue from being damaged by radiation.
- Post-Menopausal Symptoms: Reduction of hot flashes when consuming flaxseeds.
Protect against cancer
Flaxseed is rich in lignans, which are plant compounds that have been studied for their potent cancer fighting poperties. Interestingly, this seed boasts 75–800 times more lignans than other plant foods.
Some studies associate flaxseed intake with a lower risk of breast cancer, particularly for postmenopausal women. Animal and test-tube studies also show flaxseed to protect against colorectal, skin, blood, and lung cancer . Keep in mind that more research is needed in humans.
How To Use It
Flaxseed can be purchased either whole or ground; since it can be quite hard to chew, ground flaxseed can ensure maximum nutrient absorption. Sprinkle flaxseed on your oatmeal, add it to your smoothies, or mix it into your baked goods for a major nutrient boost. Flaxseed oil is also a fantastic way to add a nutty flavor to your meals
Most nutrition experts recommend ground over whole flaxseed because the ground form is easier for your body to digest. Whole flaxseed may pass through your intestine undigested, which means you won’t get all the benefits.
Fry the seeds until it leaves raw smell, powder it and refrigerate it (else as days passes it gets a pungent smell). Use a spoon or less in any curry and chutneys. It doesnot have any flavour and people wont even know that flax seed powder has been added to the curry.
Ground Flaxseed Powder
ingredients: Flaxseeds – 1 cup, Cumin 1 tsp, RockSalt, Dry Redchillies, Coriander Seeds – 1 tsp, Garlic Pods – 3
Take Kadai and fry Flaxseeds till crispy and keep aside. Add Cumin seeds, Coriander seeds to kadai and fry them till it leaves raw smell and keep aside. Add few drops oil and fry red chillies (add as per your taste). Remove them and grind everything into coarse powder (not too fine powder). You can use this powder for dosas, idlis, rice etc.