Classified as a ‘superfood’ with bioactive compounds and health-promoting benefits, flaxseeds have taken their place in the dietary ways of numerous people across the globe. Rich in omega-3 fatty acids, protein, and dietary fibres, flaxseeds are loaded with essential nutrients that help in digestion and in promoting satiety.
Composition
As Manjusha Rooth D, dietician, Apollo Spectra Hospitals, MRC Nagar, points out, “An analysis of brown Canadian flaxseed contains 41% of average fat, 20% of protein, 28% of total dietary fibre, 7.7% of moisture, and 3.4% of ash. The main bioactive compounds in flaxseeds include Alpha-linolenic acid (ALA), liganans secoisolariciresional diglucoside and fibre.”
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Benefits
Consumption of flaxseeds prevents various diseases that are linked to poor diets. While doing so, they also inevitably regulate illnesses such as cancer, diabetes, strokes, and cardiovascular diseases.
“With such nutritional values, flaxseeds play a vital role in anti-oxidant functions, anti-cancer activity, bone health, anti-diabetic functions, anti-nutirents, infant allergies and respiratory disease,” adds Dr Manjusha.
Anti-cancer activity
As various clinical studies suggest, the ‘lignans’ present in flaxseeds have antioxidant properties. This employs functional hormonal mechanisms in preventing various types of cancers involving the prostate gland, lung, colon, ovary, endometrium, hepatocellular, and cervix.
Reduction in cholesterol levels
The consumption of flaxseeds improves the serum lipid and lipoprotein levels of the body. The significant amounts of omega-3 fatty acids, lignans, proteins, and soluble fibres have proven to reduce the risk of cardiovascular diseases including atherosclerosis or ischemic heart disease.
The soluble fibres present in flaxseeds have been demonstrated to be highly beneficial at “suppressing hunger, cravings and potentially promoting weight loss,” says Dr Manjusha As flaxseed is commonly used to improve digestive health or relieve constipation it may also help lower total blood cholesterol and low-density lipoprotein (LDL or bad) cholesterol levels which may reduce the risk of heart disease. This suggests that diabetic patients, hypertensive patients, and cardiac patients can include flaxseeds in their diets.
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Mane matters
Flaxseed gel, a conditioner made out of processed flaxseeds, is rich in omega-3 fatty acids, vitamin B, vitamin E, and magnesium, which promotes faster hair growth and nourishment to hair follicles. The presence of vitamin E provides nourishment to the scalp, which lessens the harm done by free radicals.
Benefits on skin
Health risks
Consumption
Flaxseeds in Indian recipes