Flaxseeds are the next superfood. There have been many studies and researches on flax seeds, and it has been concluded that these seeds are very beneficial for good health.
Scientific Name of Flaxseeds
The scientific name of flaxseed is ‘Linum Usitatissimum.’ Flaxseeds are present in the Flax plant. The flax plant was first grown in Egypt however is now cultivated in the whole world.
The flax plant is about 2 feet tall.
Flax Seeds Meaning in Urdu
Flax seeds are known as ‘السی کے بیج’ in Urdu. In Roman Urdu, it is written as ‘Alsi Kay Beej.’
In this article, we will discuss the health benefits of flax seeds. You will read here how many flax seeds you should eat per day and what are side effects.
Why are flaxseeds good for you?
Flax seeds are one of those foods which are full of essential nutrients. Eating 50 grams of flaxseeds per day is very good for various health benefits.
Following are the nutrients present in one tablespoon of flaxseeds:
What is the nutritional value of flaxseed:
|Total fat||3 grams|
|Saturated fat||0.3 grams|
|Monounsaturated fat||0.5 grams|
|Polyunsaturated fat||2.0 grams|
|Omega-3 fatty acids||1,597 mg|
|Vitamin B1||8% of the RDI|
|Vitamin B6||2% of the RDI|
|Folate||2% of the RDI|
|Calcium||2% of the RDI|
|Iron||2% of the RDI|
|Magnesium||7% of the RDI|
|Phosphorus||4% of the RDI|
|Potassium||2% of the RDI|
Omega-3 fatty acids, fiber, and lignans are found in flaxseeds. These nutrients are the main reason why flaxseeds are beneficial for human health.
What health benefits does flaxseed have?
1- Flaxseed is good for heart health.
Flaxseed is known as good food for heart health. According to a study taking three tablespoons of flaxseeds are helpful in reducing high blood pressure.
Consuming three tablespoons of flaxseeds for three months is beneficial in getting rid of low-density lipoproteins (LDL) by 20%.
Besides this, it also helps in reducing the cholesterol level by 15%.
Therefore, for heart problems eating flaxseed is beneficial.
2- Flaxseed great for lowering cancer risk
Flaxseed is enriched in lignans. Thus, helpful in reducing the risk of breast cancer development, tumors, and prostate. Due to their antiangiogenic properties, these seeds are beneficial in stopping tumors from forming new blood vessels.
So, it is essential to use flaxseed in your diet plan to reduce cancer risk.
3- Flaxseed beneficial for reducing diabetes risk
As discussed earlier that lignans are present in flaxseed therefore taking 13g of flaxseed daily for twelve weeks reduces blood sugar and insulin levels.
So it is essential to consume flaxseed every day to lower the risk of diabetes.
4- Flaxseed good for hairs
As we know, flaxseeds are full of healthful nutrients. Vitamin E, vitamin B, copper, selenium, magnesium, and manganese are present in the seeds of flax plants so using this food is very good for hair health.
Omega-3 in flaxseeds improves the re-growth of hairs.
5- Flaxseed good for skin health
Flaxseed is healthier for skin-related issues. If you have rough skin, then in-taking flaxseed could be very beneficial for your skin health.
Essential nutrients present in flaxseed are exceptionally healthier for skin health.
Women can use flaxseed oil to maintain good skin health.
6- Flaxseed good for digestion
Flaxseeds are full of fiber. So eating this food will help reduce constipation and improve the digestion system.
7- Flaxseed good for weight loss
A substance known as mucilage is present in flaxseed. This substance turns into a gel-like material when mixed with water and reduces frequent hunger.
So, intaking 30g of flaxseed on a daily basis will help in weight loss.
Can we eat flax seeds daily?
Yes, it is good to eat flax seeds daily. You can eat 20-30g of flax seeds daily for different health benefits. But keep in mind, it is always better to consult with your doctor before changing your diet plan.
Learn more about, Are Sunflower Seeds Good for You?
Does flaxseed increase sperm count?
Omega 3 and 6 are available in flax seeds. Eating 30g per day increased the blood flow to reproductive organs in men, and this is very helpful in increasing sperm quality and count.
Do not forget to consult with your doctor before changing your diet plan.
Side Effects of Flaxseeds
In the above section, we have discussed how flaxseeds can affect the lifestyle of people. Here are some of the possible side effects of eating flaxseeds without concerning a medical professional.
- diarrhea (oil)
- gas (flatulence)
- stomach ache
- intestinal obstruction
- allergic reactions
Obviously, these are not all the side effects that may occur by eating flax seeds. It is always good to consult with your healthcare physician before changing your diet plan.
How to use flaxseed in food for health benefits?
You can add flax seeds to your daily food items. It is a versatile food and can be used in many food recipes.
Here are some ways to use flaxseed in your food:
- Adding them to different salad recipes.
- In your breakfast, simply add or sprinkle them on your breakfast.
- You can add flaxseeds to yogurt.
- For better taste, you can also add flaxseeds to cookies, muffins, and bread.
- Adding them to different kinds of smoothies.
- Mixing ground flaxseeds with boiled water and shake well.
Can I drink flaxseed water at night?
Flax seeds are a good source of magnesium. Magnesium is very good when it comes to reducing stress. So consuming flax seeds will affect your nervous system and muscles in a good way.
Therefore, it would be a good option to drink flaxseed at night for a good sleep.
So now you have the all-important info regarding flax seeds. This superfood is very beneficial and could bring in a lot of health benefits. To avail of the maximum health benefits consult with your physician before adding flaxseed to your diet plan.