Flaxseeds are known to have lot of health benefits when had in the right way. Flaxseeds are a variety of seeds like linseeds, pumpkin seeds, or sunflower seeds. Flaxseeds can be had after soaking it, mixing it in other foods or by roasting it.
The health benefits of flaxseeds are because of three factors present in it
1. Omega-3 fatty acids
2. The polyphenol called lignin
3. The high fiber content
Omega-3 fatty acids are the most beneficial fats for our heart health. 1 tablespoon of flaxseed contains approximately 1.8 g of omega-3 fatty acids. Hence it is a very rich source of this beneficial fat. The polyphenol called lignin present in it works as a phytoestrogen as well as an antioxidant that has anti- cancerous and anti-inflammatory properties. The imbalance in estrogen causes many complications in women and the lignin present in flaxseed works as a natural supply of estrogen in their body. Studies show that, in comparison to other plants, flaxseeds contain 80 to 800% more amount of lignin. 80% of the fiber in the flaxseeds are soluble fibers that can be digested by the body, whereas 20% are insoluble fibers. This combination of fibers gives it a laxative action.
Flaxseeds when soaked in water have a slippery mucinous effect, which helps to get rid of complaints like constipation. Flaxseeds are seen to prevent many lifestyle diseases like cancer, heart disease, stroke, diabetes, lung diseases, etc. People who take flaxseeds regularly, have been seen to prevent the growth of tumor cells in the body. Especially, breast cancer, prostate cancer, colon cancer, etc. can be prevented by flaxseeds according to studies. So, people who have suffered from this disease, who have a familial tendency of such diseases or who have undergone surgery for breast cancer can take flaxseeds to reduce the chances of further spread. Heart diseases are also seen to reduce with regular intake of flaxseeds as it repairs the inflammations and small injuries in the blood vessels.
Also, it prevents deposition of blood cells on the walls of the blood vessels, thereby preventing heart diseases and stroke. Blood vessels are seen to loose elasticity in the elderly, and this is known as fibrosis or hardening. Flaxseeds reduce this hardening of the blood vessels and maintain the elasticity of the blood vessels. Two tablespoons of flaxseeds daily reduce the tendency of high blood pressure and upto 10 mm of Hg reduction in high blood pressure level is seen with regular intake of flaxseeds for 3 months. One or two tablespoons of flaxseeds promotes the increase in good cholesterol and reduction of bad cholesterol in blood. People who take flaxseeds regularly have a reduced HbA1c level which is the amount of sugar sticking to the blood cells and is the guide to the level of blood sugar.
People who have a tendency to PCOD, especially girls with insulin resistance, who do not have proper ovulation and have excessive weight gain can benefit from regular intake of flaxseeds. Flaxseeds reduce the inflammations in their body which is the reason for the abnormal weight gain, improper ovulation and black discoloration on their neck. People with PCOD have a reduction in the female hormone in their body and increase in the male hormones. Hence, girls with PCOD have moustaches, body hair growth, acne and reduction in scalp hair. The phytoestrogens in flaxseeds help to maintain the level of female hormone of estrogen in their body thereby reducing the troubles of PCOD. It is also beneficial in women during menopause to reduce the heat in their body, hot flushes, extreme tiredness, sweating, loss of sleep, sudden bloating or swelling of the body. 57% reduction of menopausal symptoms is seen by the intake of 2 tablespoon of flaxseeds daily.
All inflammations in the body are reduced by the use of flaxseeds. This is because of the alpha-linoleic acid and lignin present in it that promotes the growth of pro-inflammatory agents in the body and reduces the process of inflammation. Women who are pregnant or breast-feeding may avoid flaxseeds as there are not many, but a few studies which show that it may lead to abortions. Flaxseeds give maximum benefit when we chew them and eat. The outer cover of flaxseed is made of insoluble fibers which do not digest if we do not chew them well and break them down to get their benefits. Flaxseeds may also be powdered and used. Flaxseed oil must not be used for cooking as the fat molecules in the flaxseed oil undergo harmful chemical changes on heating. So, flaxseed oil can be used for drizzling over salads. The flaxseeds may be had roasted or soaked. The soaked flaxseeds aid in relieving constipation. The flaxseeds can be taken with any liquid which has slight fat content in it such as milk, soups, curd, curd-based curries.
The fibers are loosened when cooked. Also, the flaxseed contains a chemical called phytic acid that is seen in almonds too and prevents the absorption of minerals like copper and magnesium. The phytic acid is destroyed when we soak or cook the seeds. People with thyroid dysfunctions also must cook the flaxseeds before eating so that a chemical known as thiocyanate is destroyed by way of heated in cooking or roasting. People with diabetes, obesity, PCOD tendency and high cholesterol can take flaxseed along with fenugreek and cumin seeds. Equal portions of flaxseeds and fenugreek seeds with half the amount of cumin seeds may be roasted and powdered. Two tablespoons of this can be had mixed in water, milk or buttermilk to reduce the tendency to PCOD and diabetes. Sprouting too reduces the concentration of phytic acid and thiocyanate in flaxseeds.