Delicious, crunchy with pleasant taste flax seed or linseeds are packed with full of nutrients, omega-3 fatty acids, antioxidants, minerals and essential vitamins. Off late, nutritional and health benefits of flax have widely drawn the attention of nutrition researchers as well as health conscious enthusiasts alike across the globe.

Flax belongs to the family of liniaceae, of the genus of Linum, and botanically named as L. usitatissimum. It is one of the ancient cultivated crops since Mesopotamian times, grown for its oil seeds, and fibre.
Flax is one of the easily cultivated crops, flourish well both in tropical and subtropical climates, with its higher production as a field crop noted in fertile river valleys. It is an erect annual plant growing about 1 to 1.5 meters tall and bears light-blue coloured attractive flowers.

The fruit pod is a round, dry capsule 6–9 mm diameter, containing several brown or golden yellow seeds (depending on cultivar type). The seeds feature smooth, glossy surface and flat shape that is somewhat appear like sesame seeds, but quite larger, measuring about 5–7 mm in length.
In general, there exist two common cultivars of flax; one is predominantly grown for its oil seeds and the other variety for fibre. Seed flax generally features brown, and yellow or golden-yellow colour seeds, with most types having similar nutritional values and equal amounts of short-chain omega-3 fatty acids.

Health benefits

As in other oil seeds, flax is one of the very high calorie foods. 100 g of seeds contain 534 calories or 27% of daily-required levels. Further, the seeds are excellent source of numerous health-benefiting nutrients, dietary fibre, minerals, antioxidants and vitamins that are essential for optimum health.

Flax seed is rich in monounsaturated fatty acids like oleic acid. It is also one of the top vegetable sources of omega-3 essential fatty acids; linoleic acid, alpha-linolenic acid (ALA) and arachidonic acids. Regular intake of small portions of flax seeds in the diet help to lower total as well as LDL or “bad cholesterol” and increase HDL or “good cholesterol” levels in the blood. Research studies suggest that Mediterranean diet that is rich in dietary fibres, monounsaturated fatty acids and omega-3 fatty acids help to prevent coronary artery disease and strokes by favouring healthy blood lipid profile.

Flax are perhaps the most widely available botanical source of n−3 or ω (omega)-3 fatty acids. Flax seed oil consists of approximately 55% ALA (α-linolenic acid). One spoonful of flax seed oil provides about 8 g of omega-3 fatty acids. Research studies have suggested that n-3 fatty acids by their virtue of anti-inflammatory action helps to lower the risk of blood pressure, coronary artery disease, strokes and breast, colon and prostate cancers. Adequate quantities of n-3 oils are required for normal infant development and maturation of nervous system.

The seeds contain lignans, a class of phytoestrogens considered to have antioxidant and cancer preventing properties.

Flax are an excellent source of vitamin E, especially rich in gamma-tocopherol; containing about 20 g (133% of daily-recommended values) per 100 g. vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen free radicals.

The seeds are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. Thiamin is an important co-factor for carbohydrates metabolism; helps prevent beri-beri disease. Folates help prevent neural tube defects in the fetus when consumed during pre-conception period and pregnancy.

Furthermore, flax seed is rich source of minerals like manganese, potassium, calcium, iron, magnesium, zinc and selenium.

Flax or Linseed oil has flavourful nutty aroma and has been used in cooking, and as “carrier or base oil” in traditional medicines and in pharmaceutical uses.

High in Phytochemicals and Antioxidants: Flaxseeds are probably the best sources of lignan, an estragon-like chemical compound which scavenges the free radicals within the body. It includes 75-800 times more lignans compared to other plant-based foods. A 100 grams serving offers 0.3 grams of lignan. Lignans encourage fertility and lower the peri-menopausal symptoms. Flaxseeds have got powerful anti-inflammatory as well as antioxidant properties, which reduce and protect against various diseases.

Protecting against cancer: Consuming flaxseed might help prevent prostate, colon, as well as breast cancers. Flaxseed is believed to avoid the development of cancerous cells simply because its omega-3 fatty acids interrupt malignant cells from clinging onto other body cells. Additionally, the linans in flaxseed have got antiangiogenic qualities – they prevent tumours from developing new blood vessels.

One US research offered at the 43rd annual meeting of the American Society of Clinical Oncology (ASCO) said that ingesting flaxseed can stop prostate cancer tumours from expanding. Dr Wendy Demark-Wahnefried, lead investigator of the study said that the team was “excited that this research demonstrated that flaxseed is safe and connected with a protecting effect on prostate cancer.”

Depression : It’s true: Depression is painful. It has the possibility to impact on every moment of the day. There are numerous anti-depressants that doctors may possibly recommend, yet in accordance with a Japanese study, a simple dietary addition might also be useful. Their study discovered that patients along with considerable depressive disorders levels additionally suffered with lower levels of docosahexaenoic as well as eicosapentaenoic acids which are present in numerous foods which includes fish, walnuts, and flax. If you’re depressed and haven’t yet investigated the effects your diet perhaps having on you, there’s no time just like the present.

Decrease + get rid of Hot Flashes: Flax has got lignans in the hull of the seed and these really are a natural plant source of estrogen. Ladies have had relief from hot flashes, night sweats as well as enhanced vaginal moisture with no side effects of Hormone Replacement Therapy -HRT. A lot of women have already been capable to totally eliminate their Hot Flashes along with Lignans of Flaxseed.

Controls Diabetes: Lignans contained in Flax seeds work efficiently in managing Type 2 Diabetes. Studies have shown that a everyday consumption of flax builds up insulin sensitivity in glucose intolerant individuals. This is due to the high amount of soluble fibbers in flax. Use of a table spoon of ground flax seeds for the month has demonstrated to enhance fasting blood sugar levels.

Strong Bones, Teeth, Nails: The omega-3 fat and also the linolenic acid present in flaxseed helps you to enhance bone health. It has nutrition which is essential for robust bones, teeth as well as nails. It may offer an anti-inflammatory effect, stopping numerous inflammatory circumstances. With its consumption, the joints are strengthened, and also the levels of energy and stamina are elevated.

Prevents Heart Disease: Omega 3 fatty acids are thought to be good fats. They’re essential to our health, yet can’t be made by the body. We have to get them within our foods. Simply because flaxseed is abundant with omega 3., it will also help to keep your heart healthy in a number of methods.

Flaxseed likewise helps your heart health simply by reducing your blood pressure level. Having high blood pressure boosts the likelihood that you may have a heart attack or even congestive heart failure. The omega 3 fatty acids in flaxseed help in reducing those risks.

Ovarian Health: In menstruating women, standard intake of flaxseed is proven to hinder cycle changes along with a decrease in ovarian dysfunction.

Cholesterol: Are you suffering from high cholesterol? Not treated, your arteries turn into blocked resulting in a heart attack or even stroke. Research indicates that flaxseed might help. Strangely enough, in accordance with Iowa State University researchers, there are just the opportunity to lower the cholesterol of men. So, whilst researchers caution that it cannot match the cholesterol-lowering effects of prescription medication, if you’re searching for a drug-free, comparatively cheap method to deal with your problem, think about taking flaxseed lignan tablets or sprinkling a few ground flaxseed overtop of the meals.

Protecting against radiation: A diet of flaxseed might safeguard skin tissue from being damaged by radiation, exposed researchers in the Perelman School of Medicine at the University of Pennsylvania. The investigators determined that their “study shows that dietary flaxseed, currently recognized for its powerful antioxidant and anti-inflammatory properties, works as both a mitigator as well as protector against radiation pneumonopathy.”

Boosts Immunity: The alpha linolenic acid and also the lignans present in flaxseed increase the defence response within the body and stop against inflammatory illnesses like rheumatoid arthritis, psoriasis, and also the autoimmune disorder lupus.

Beneficial for Dieters: Flaxseed forms a crucial part of numerous diet programmes, because it keeps blood glucose levels under control. Because of its richness in fibre, it will keep the stomach full and prevents the consumption of surplus calories by way of overeating.

Liver Disease: Are you living a healthy and fit lifestyle, but still can’t shake the alcohol consumption? Just like any self-destructive behaviour, you might be putting yourself at potential risk. One serious chance is liver disease. Thankfully, for individuals who can’t appear to help themselves, there might be a method to reduce the risk factors associated with liver disease. Current study carried out on 30 men discovered that those getting flaxseed lignan capsules efficiently decreased their liver disease risk factors. They determined that 100 mg supplementation might be advantageous. Of course, a much better idea will be to stop drinking.

Good Source of Proteins: Flaxseed is a rich source of dietary proteins, having a higher essential amino acid index as well as offering most of the daily consumption of proteins that the bodies require.

Hypertension: In accordance with the Centres for Disease Control and Prevention, roughly one in three Americans (68 million) has got high blood pressure levels, also referred to as hypertension. A normal blood pressure reading is 120 over 80. In the event you regularly exceed these numbers, go to your physician. In accordance with Greek researchers, flaxseed oil ought to be able to help. In their 12-week study of 59 middle-aged men, they found that flaxseed oil usage led to considerably reduced blood pressure level readings. Think about adding flaxseed oil in your diet and you’ll be saving yourself -literally- from the headaches related to hypertension.

Rich Source of Vitamins and Minerals: Flaxseed is abundant with most B complex vitamins and vitamin E, in addition to minerals like magnesium, potassium, and iron. Vitamin E is important for healthy skin as well as bones. Potassium preserves nerve health and iron is a crucial element of red blood cells and lots of enzymes which affect our general metabolic process.

Prostate Cancer: Another male-exclusive advantage of flaxseed is its capability to help in fighting against prostate cancer. In the United States there were 241,740 newly documented cases and also 28,170 prostate cancer associated deaths in 2012. With such ominous numbers, it’s no surprise researchers still look for methods to fight it. One research of 161 pre-surgery prostate cancer individuals discovered that flaxseed seems to considerably decrease cancer cell creation rates. How? Another study signifies it’s likely simply because flaxseed has the capacity to disrupt the events resulting in cancerous cell production.

Skin Cancer: Do you dream of having a tan that will make George Hamilton or even Snooki jealous? Nothing can help you appear younger and highlights muscle really like a tan, however there’s always a skin cancer risk. Forget indoor tanning. Studies have proven just how damaging that is. If you’re lucky enough to get be in a warmer climate, and also the sun worshipper inside you can’t be contained, use sunscreen. Be smart and in addition take in flaxseed. Omaha researchers discovered that mice obtaining 10% flaxseed supplementation was able to decrease melanoma tumours by as much as 63%.

Affect on Hormone Levels: Flax seed, with its higher concentration of lignans, is a superb option for all ladies, whether younger, middle-aged, or older, like a natural method to stabilize the menstrual cycle, control menopause, reducing the chance of osteoporosis, cancer as well as heart disease. Consumption of flaxseed on a regular basis leads to hormonal changes which are good for women of all ages. In menstruating ladies who ingested 10 grams (about 2 teaspoons) of flax seed on a regular basis, substantial hormonal changes have resulted. These changes are exactly like those seen after usage of soy is flavones. Positive results included fewer cycle changes, plus a decrease in ovarian dysfunction. This, in turn, might reduce the growth and development of breast along with other cancers. As women reach menopause, the amount of estrogens within their body reduces. This not just brings about menopausal symptoms, but in addition boosts the chance of disease, which includes cardiovascular disease as well as osteoporosis. In post-menopausal women the protective effects of lignans is due mainly to their estrogenic activity. Lignans have even been suggested as an option to hormone-replacement therapy in post-menopausal women.

Promotes Weight Loss: The omega-3 essential fatty acids help to keep your metabolism under control, and provide you with energy during the day. The magical seeds usually are loaded with B vitamins, potassium, magnesium and zinc, all essential components for weight loss. Flaxseeds may also be gluten-free, and could be combined along with low fat or even Greek yogurts, for the ideal as well as healthy snack throughout the day.

Maintains Eye Health: Flaxseed usage can help to eliminate “dry eye” syndrome. Additionally, the omega-3 fatty acids can help to eliminate the chance of macular degeneration, an eye disease brought on by ruined nerves within the eye.

Maintains Kidney Health: Flaxseed is shown to decrease the rate of kidney swelling in cases of nephritis.

Effective Against Skin Disorders: Flaxseed oil can easily heal swollen skin areas in the event of acne, rosacea as well as eczema. The topical use of flaxseed oil leads to an elevated rate of healing for sunburns.

Nourishes Hair and Nails: Flaxseed oil can easily deal with brittle hair as well as nails and stop them from splitting. Additionally it is efficient towards irritating scalp conditions brought on by eczema.

Lower Cholesterol: The journal of Nutrition and Metabolism discovered that including flax seeds in your diet can naturally decrease levels of cholesterol. The soluble fibre content of flax seeds trap fat as well as cholesterol within the digestive system so that it not able to be absorbed. Soluble fibre also traps bile that is made out of cholesterol within the gallbladder. The bile is then excreted from the digestive tract, forcing the body to make more, using up excessive cholesterol within the blood and cholesterol-reducing overall.

Menopausal Symptoms: The lignans within the flax have shown to have benefits for menopausal women. You can use it as an option to hormone replacement therapy simply because lignans really have estrogenic qualities. These properties may also be helpful reduce the risk of osteoporosis. It may help menstruating women simply by helping maintain cycle regularity.To experience the flax seed benefits for the hormones include 1-2 tbsp of flax meal in the breakfast smoothie together with 1 tbsp of flax seed oil.

Improves Digestive Health: Flaxseeds include both soluble and insoluble fibre. The fibre contained in flaxseeds adds to the movement of food from the intestines. The mucilaginous fibre in flaxseeds additionally increases the intestinal absorption of nutrition. The soluble fibre dissolves within the water and helps to create a gel-like compound, maintaining your stomach full for a longer period.

Fights Inflammation: Inflammation is mainly brought on because of the insufficiency in omega-3 fatty acids. Omega 3 fatty acid is really a key nutrient for fighting inflammation within the body. ALA and lignans present in flaxseeds may decrease inflammation by obstructing the release of certain pro-inflammatory agents. Usage of flaxseeds boosts the manufacture of two other omega 3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosapentaenoic acid (DPA), which offer further inflammatory protection.

Controls Hormonal Imbalance: The antioxidant property of Flax seed is shown to decrease the signs of hormonal imbalance, like, hot flashes as well as night sweat in post-menopausal women. Research has revealed that a every day utilization of about 40 grams or 2 table spoons of ground flax seed helps you to enhance moderate hormonal problems in addition to overall psychological health. Control constipation, haemorrhoids, diverticular disorders and gallstones

Since they are loaded with dietary fibre, ground flaxseeds might help ease the passage of stools and therefore reduce constipation, haemorrhoids as well as diverticular disease. In individuals with diverticular illness, flaxseeds might also keep intestinal pouches free of waste and therefore keep possible infection away. Taken for inflammatory bowel disease, flaxseed oil may help to calm inflammation as well as repair any kind of digestive tract damage. Additionally, the oil prevents painful gallstones from developing and also break down current stones.

Promotes Intestinal Health and Can Help with Constipation and/or diarrhoea: Another advantage of flaxseed is it consists of mucilage, soluble and insoluble fibres which encourage reduced irritation as well as healing of the intestinal system. Flax seed helps prevent and helps along with constipation by the omega 3 and also the mucilage fibre carefully softening as well as cleansing the intestinal tract. The stool is then pushed out more readily from the body. Prevention is essential for constipation. Flaxseed is really a food, not really a pill and for that reason, is best included in a regular, constant diet to avoid constipation. Flax seed encourages intestinal health by reduction of constipation.

Flax aids in diarrhoea by assisting to bulk up the stool in addition to gently soothe as well as heal the irritation of the intestinal system. Put ground flax in water and you’ll see how it bulks up. This is exactly what it does when it goes through the digestive system.