Flaxseed- A healthy seed for your body

Flaxseed is a little seed that is usually golden brown in colour. They are the highest sources of alpha-linolenic acid, or ALA, also known commonly as omega 3 fats, and hence a significant element of one’s diet. Omega 3 fats are highly beneficial in reducing heart-related problems like cholesterol issues, and blood pressure issues and thus reduce the risk of heart stroke. With a rich source of omega 3 fats and even omega 6 fats, flax seeds offer great health benefits to your body. Flax seeds commonly known as linseeds are also abundant in lignans an antioxidant, which makes this seed an excellent complement to your diet.

There are numerous health benefits of flax seeds some of them are listed below:

1. Preventing obesity:- Flaxseeds are well-known for helping people avoid and manage obesity, as well as healthily losing weight. This is due to flaxseed’s high levels of good fats and fibre, which keep you pleased and full for a far longer time than other meals. As a result, the likelihood of being hungry and ingesting extra calories is considerably diminished. Moreover, the lignans in flax seeds reduce the “bad” LDL cholesterol level that not only makes you healthy but reduces the risks of obesity.
2. Helps in Weight reduction:- Daily, it is recommended that you consume at least 30g-40g of fiber-rich foods. Foods high in fibre are believed to help with digestion. Mucilage gum, which is essentially a fibre that forms a gel and is water-soluble, is abundant in flaxseeds. Due to this good fibre content and the presence of ALA fats flax seeds decrease body inflammation. Fibre helps in suppressing the desire of eating by making you feel full. This is crucial for weight management. It is crucial to reduce body inflammation since irritated bodies are more likely to retain extra weight. Thus with high fibre content and by reducing body inflammation flax seeds can help in reducing weight. To aid in weight reduction, grounded flaxseed can be added to smoothies, salads, or soups.
3. For digestive health:– Flaxseeds, when included in one’s diet, help in promoting improved digestive health. Flax contains alpha-linolenic acid (ALA), which preserves the lining of the digestive tract and promotes improved gastrointestinal health. It is beneficial to persons with Crohn’s disease or other digestive disorders since it helps to decrease inflammation. Flaxseed has a lot of soluble and insoluble fibre and soluble magnesium which is good for the digestive system. It can also aid in the relief of constipation by inducing peristalsis, or the contraction and opening of the gut muscles.
4. For Reducing The Risk Of Osteoporosis:- Osteoporosis is a bone-eroding condition that can be fatal. Although osteoporosis is mostly a disease of old age, it is critical to strengthen your bones throughout your adolescent years to decrease the chance of developing the condition. Flaxseed can also assist to avoid this condition and keep your bones healthy. It also aids in the production of oil in the joints of the bones, which helps to keep them healthy.
5. For Reducing The Risk Of Cancer:– Flaxseeds are known to combat colon, ovarian, prostate, and breast cancer, making them an excellent meal to incorporate into your diet. This is because flaxseed contains three essential lignans that are turned into enterolactone and enterodiol by bacteria in the intestines. Flaxseeds are responsible for lowering the incidence of breast cancer by naturally balancing hormones. Flaxseeds include lignans, which have been shown to reduce the risk of endometrial and ovarian cancer.
6. For Cholesterol Reduction:- High levels of harmful cholesterol in the blood are concerning because they can cause artery blockage, heart disease, and strokes. Flaxseed reduces total cholesterol levels in the body. Flax seeds’ soluble fibre content traps cholesterol and fat in the digestive tract, preventing it from being absorbed by the body.                                  It also traps bile in the same way, which is beneficial because bile is generated from cholesterol found in the gallbladder. This trapped bile is naturally expelled through the digestive tract, forcing the body to generate more. As a consequence, the extra cholesterol in the blood is used up, lowering total cholesterol levels in the blood.

How to eat flax seeds?

Since flax seeds have a hard covering the often question that comes to mind is how to eat flax seeds? Flax seeds may be included and consumed in a variety of ways in your regular diet.

Some of the ways flax seeds can be eaten are as follows:

• The husk of flax seeds is difficult to digest, grinding them is the best way to consume them. So first roast the flax seeds and grind them. Keep the powder in an airtight container. Use whenever needed.
• It can be consumed as a mouth freshener. To use it grind the flax seeds and refrigerate them. But it should be used in limited amounts.
• You can add a teaspoon of flax seeds powder to a smoothie or yoghurt.
• Salad dressing can be made with flaxseed oil.
• Flax seeds can be used in cakes, scones, and cheesecakes.
• How to eat flaxseed for weight reduction: grind 1 tablespoon of flax seeds in a cup of water and boil the water for 2 to 3 minutes. Add 1 tablespoon of lemon juice for enhancing the taste and consume it.

Risk factors of consuming flax seeds:

The flax seeds should be consumed in limited amounts as they may cause indigestion problems. These are not to be consumed by people who are having health issues like low blood pressure, low blood glucose levels, or hormonal issues. Since the flax seeds can cause hormonal imbalances in women they must be avoided during pregnancy. Thus, seek your health expert advice before consuming flax seeds if you are facing any of the above health problems.

Takeaway

Flax seeds are rich in good fats, antioxidants, omega 3 fats, and fibre. Thus, it can help in weight management, reduce blood cholesterol levels and reduce the risks of heart diseases and cancer. But due to the high fibre content, you must keep yourself hydrated by consuming more water. By doing so you can digest the excess fibre of flax seeds. Otherwise, you may face problems like stomach aches and indigestion. Finally, if you are feeling any health issues due to flax seeds consumption avoid its usage and consult the doctor immediately.