Suddenly, we witness a huge rush in the consumption of flaxseeds in India. However, this versatile seed has been well know to us in India — for its health benefits, flaxseed has got a mention in the Caraka Samhita, the Ayurvedic encyclopedia by Acharya Charaka.
Flaxseed is a cash crop, not so popular and was considered as one of the inferior oil-producing grains in the country. As the oil produced by Alsi (Hindi name) did not work well with the Indian way of cooking, it was used for furniture polishing, or as a remedy to keep flies and mosquitoes away from domestic animals.
Even though, flaxseed oil is rebranded as an effective remedy for many ailments, the branding pitch for flaxseed is even more high. This superfood is now being promoted as a sure-shot treatment for weight loss and heat health. Amid all its branding, the line between truth and myth about the merits of flaxseeds often get blurred. In this guide, we will elaborate on benefits of flaxseed and bust some common myths associated with this ancient medicine.
See also: Are chia seeds worth all the rage?
Flaxseed: Quick facts
| Botanical name: Linum usitatissimum
Family: Linaceae Name of seed: Flaxseed, Linseed Plant type: Herbaceous annual Native: Central Asia, Mediterranean Sun: Full Soil: Loamy, well-drained Blooming time: Summer |
15 amazing facts about flaxseed
Flax plant composition
A flax plant is approximately 25% seed and 75% stem and leaves.
One of the oldest crops
Flaxseed is one of the oldest crops since the start of the civilisation. Flax fibres are also among the oldest fibre crops in the world.
Not a new addition to the cuisine either
Humans have been eating flaxseed for thousands of years, however you may have heard about it only now.
Mummies were wrapped in clothes made of flax
In Egypt, mummies were wrapped in clothes made of flax.
Linen is made of flax plants
Linen is made from fibres of flax plants. In fact, till 1990s, these plants were primarily used for producing linen.
Stronger than cotton
While linen made of flax plants is stronger than cotton, it is less elastic.
Linseed and flaxseed: Difference
Different names are used in different contexts for the same seed. Flaxseed is the word used when it is consumed as food by humans. Linseed is the word used to describe flax when it is used in industries and as animal fodder.
Top flaxseed producers
The key flaxseed producing countries include Canada, China, the US, India, and Ethiopia. Canada is the world’s largest producer of flaxseeds, producing 80% of the total stock. India is the fourth largest producers of flaxseeds in the world.
Varieties
Flaxseeds are available in two varieties: brown and golden yellow. Both are equally rich in nutritional contents.
Loaded with nutrients
10 gm of flaxseed contains:Calories: 55 Water: 7% Protein: 1.9 g Carbs: 3 g Sugar: 0.2 g Fibre: 2.8 g Fat: 4.3 g |
Read also: What are Sabja seeds and how beneficial are they for you?
High in omega-3 fatty acids
Our body can make most of the fats it requires from other sources. However, the same is not true for Omega-3 fatty acids. You must get this one from other food sources. Omega-3 fats helps prevent heart diseases, may help in controlling lupus, eczema, and rheumatoid arthritis. It may play a protective role against cancer. Flaxseeds and flaxseeds oil are two of the greatest sources for Omega-3 fatty acids.
Poor absorption
Unfortunately, the Omega-3 fats in flaxseeds – Alpha Linolenic Acid (ALA) —is poorly absorbed and utilised by our bodies.
Flaxseed as egg replacement
For baking and cooking, flaxseeds can be used as a substitute for eggs. It has already become a go-to option for vegans cooking and baking.
May help protect against cancer
While all plants have lignans, flax has over 800 times more lignans than other plants. These may be effective in reducing growth of cancerous tumours, especially of breast, the inner lining of the womb and prostate.
Flaxseed is great for hair growth
Rich in Vitamin B, flaxseed promotes hair growth and provides it protection. The Omega-3 in the seed also prevents hair loss and thinning even as it battles dryness and flakiness.
Outer hull of flaxseed is hard
The outer hull of the seed is hard to digest, that is why nutritionists recommend consuming ground flaxseed.
Flaxseed allergy
It is common for someone to develop an allergy to this superfood. If munching of these seeds leads to itching, swelling, redness, hives, vomiting and nausea, you may be allergic to flaxseeds.
Flaxseed health benefits
May help manage your weight
Flax seeds enable weight loss. These fibre-rich seeds make your feel full, spacing out your hunger pangs.
High in omega-3 fatty acids
The seeds contains 50 to 60% omega-3 fatty acids in the form of alpha-linolenic acid (ALA).
Rich in fiber
One tablespoon (7 gramme) of ground flaxseed contains 2 gramme of dietary fiber.
May lower cholesterol levels
Research shows that taking flaxseed daily can reduce total cholesterol and low-density lipoprotein cholesterol levels.
May reduce blood pressure
Research shows the alpha-linolenic acid found in flaxseed might benefit people with heart disease.
May stabilise your blood sugar levels
Fiber-rich flax seeds are considered a low-glycemic food. This means that consuming them won’t spike your blood sugar levels.
Versatile and easy to use
Flaxseeds are versatile and easy to add to yogurt, salad, smoothies, baked goods, poha, sprouts, vada, cheela and numerous other foods.
FAQs
What are functional foods?
Functional foods provide a specific health benefit to consumers over and above their nutritional values.
What makes flaxseeds so special?
Flaxseeds are the richest source of α-linolenic acid and lignans. This makes them unique and special.
Does flaxseed help in weight loss?
Flaxseeds make you feel full for a long period. Weight loss is not directly linked with the flaxseed consumption.
What are the key nutrients present in flaxseed?
Key nutrients present in flaxseed include: Dietary fibre Protein Iron Calcium Manganese Thiamine Magnesium Phosphorus Copper
