Flax Seeds

What is flaxseed?

Flaxseeds (linseeds) are the seeds of the flaxseed plant, also known as Linum usitatissimum. In Hindi, they are also called alsi. These plant-based foods have a nutty taste and crispy texture. They are known for their impressive nutritional profile. Flaxseeds are a good source of proteins, dietary fibre, omega-3 fats, and micronutrients. They also have a high antioxidant and phytoestrogens (lignans) content with numerous health-benefiting properties.

Flaxseed: Benefits

Here are some of the health benefits of flaxseeds.

1. Loaded with nutrients: Flaxseeds possess an excellent nutritional composition. They contain a wide array of vitamins and minerals, including proteins, good fats, dietary fibre, magnesium, phosphorus, potassium and many more. Flaxseeds are low in sodium and carbohydrates. Flaxseeds are also rich in phenolic compounds like phenolic acids, flavonoids and lignans, known for their anti-cancer and antioxidant properties. 
2. Rich in plant-based omega-3 fats: Flaxseeds are an excellent source of plant-based healthy fats. They provide omega-3 in alpha-linolenic acid (ALA) and linolenic acid (LA) forms which are essential fats and can not be synthesized by our bodies. Flaxseed omega-3 is specifically suitable for vegetarians and vegans who do not prefer fish oils. 
3. Support healthy digestion: Flaxseeds' high dietary fibre content makes them a superfood for our digestive health. Studies suggest that the intake of flaxseeds supports our bowel health and healthy gut bacteria and prevents issues like diarrhoea and constipation.
4. Promote healthy cholesterol levels: Flaxseeds may reduce cardiovascular disease risk by lowering harmful cholesterol and trans fat levels.
5. May reduce hypertension risk: Studies have shown that flaxseeds have a cardio-protective effect and may help reduce high blood pressure levels.
6. Encourage healthy blood glucose levels: Flaxseeds contain lignans with anti-hyperglycemic effects. People with diabetes can include flaxseeds in their daily diet to maintain their blood sugar levels.
7. Aid weight loss: People aiming to lose fat can consider flaxseeds in their diet. The high fibre and protein content assist in weight loss by providing satiety and preventing hunger cravings.
8. May reduce cancer risk: Studies support that flaxseed may minimize the risk of cancer of the prostate gland, breast, lung, colon, and liver.
9. May improve menopausal symptoms: Flaxseeds have been shown to exert a positive effect in lowering menopausal symptoms, like the frequency and severity of hot flashes. 
10. Healthy brain functioning: Flaxseeds are a good source of plant-based omega-3 fats and choline, which makes them beneficial for our cognitive health.

Flaxseed: Nutritional Value

Flaxseed nutrition per 100 g given by ICMR.

Calories: 443 kcal

Proteins: 18.55 g

Fats: 35.67 g

Carbohydrates: 10.99 g

Dietary Fibre: 26.17 g

Niacin: 1.09 mg

Biotin: 21.25 mcg

Folate: 86.5 mcg

Vitamin K: 19.17 mcg

Vitamin E: 8.28 mg

Calcium: 257 mg

Magnesium: 349 mg

Phosphorus: 445 mg

Potassium: 655 mg

Selenium: 46.87 mcg

Types of flaxseeds

Flaxseeds are of two types:

1. Brown Flaxseeds: These are most commonly consumed. Brown flaxseeds have a nutty flavour and are slightly bigger than golden ones. 
2. Golden Flaxseeds: They are smaller in size and have a mild flavour. Golden flaxseeds have more PUFA but less MUFA compared to brown ones. 

Both brown and golden flaxseeds are high in omega fats and antioxidants, although brown ones have slightly higher content. 

How to choose the right flaxseeds?

Here are a few tips to remember while buying flaxseeds.

1. Flaxseeds are available in both whole and ground forms. It is better to opt for whole than ground flaxseed as it has a better shelf life.
2. Always check the expiry date and opt for fresh ones, as flaxseeds are high in fat and may turn rancid if not stored properly.
3. Both brown and golden flaxseeds are nutritious, and one can choose as per the liking.
4. Always opt for a reputed brand and buy from a trusted source like Nutrabay.

How to use flaxseeds?

One can add flaxseeds to smoothies, salads, soups, yogurt, shakes, and baked goods. If you do not prefer whole flaxseeds, grind them to get a flaxseed powder.

Where to buy flaxseeds?

Nutrabay is India's most trusted online health food and supplement store to get the best flaxseed price. We procure the products directly from brands or official importers. So for a hassle-free buying experience and secure online payment options, visit Nutrabay.com to shop the finest quality and best flaxseed in India.

Frequently Asked Questions (FAQs)

1. Can I use flaxseed for hair?

One can use flaxseed for hair growth by either applying flaxseed gel or oil to hair and scalp. Flaxseeds are rich in biotin, omega-3 fatty acids, protein and antioxidants that work together to boost hair health.

2. How much flaxseed per day is advisable?

One can take 1-2 tablespoons of flaxseeds daily to enjoy the health benefits.

3. How to use flaxseed for weight loss?

One can include flaxseeds in a weight-loss diet by adding them to yogurt smoothies, shakes, and salads. They can also be added to the batter for baking protein-rich muffins and pancakes.

4. Are there any side effects of flaxseed?

There are no known side effects of flaxseeds when consumed in moderation. However, they can cause allergic reactions or indigestion issues in some people. People on blood-thinning medications should consider taking flaxseeds under medical supervision.

5. Can you suggest some flaxseed recipes? 

Here are a few quick flaxseed recipes:

• Blend one scoop of whey protein with almond milk and add one teaspoon of ground flaxseeds.
• Mix rolled oats with nuts, dried fruits, and yogurt. Sprinkle some flaxseeds on it.
• Take one cup of flour, one egg, half a teaspoon of baking soda and one cup of milk, one spoon of coconut sugar, and one teaspoon of flaxseeds. Combine them to get a smooth pancake batter. 

6. Are flaxseeds gluten free?

Flaxseeds are naturally gluten-free. If you are allergic to gluten, it is advisable to read the allergen information on the pack as they may be packed in a facility having gluten-rich products.