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Flax Seeds: Health Benefits, Nutrition & Side Effects with Regular Dosage

Here you will read about Flax Seeds Health Benefits, Nutrition & Side Effects with Regular Dosage instructions. Also check the flaxseeds recipes.

What are Flax Seeds 

Flax seeds are small seeds which are used to make oil. The scientific name of Flax is Linum usitatissimum. 

Flax Seeds Benefits

Flax seeds is a fibre crop which is cultivated in the chinese region. Due to its various medicinal benefits for the human body, it has grown popular for consumption. The nutrients in this helps in reducing various diseases. 

The most popular benefits are given as. 

  • Improved Digestion
  • Reduced heart diseases
  • Cancer
  • Type 2 Diabetes

Appearance of Flax seeds 

Flax seeds are yellow or brown in color. Generally it is seen as raw or roasted. A very common form of flaxseeds is oil. Due to increased usage, now it is used as powder, tablets, capsules and flour.

Benefits of Flax Seeds 

The flax seeds consumption has shown multiple benefits for the human body. Some researchers have found the claims right, but some of them are still not confirmed. 

There are multiple nutrition elements in the seeds which helps in healthy heart and stomach. The most popular benefits of Flax seeds are  

  1. Cancer prevention
  2. Cholesterol reduction
  3. Blood pressure regulation

Cancer protection

Flax seeds contain omega-3 fatty acids. This nutrient is helpful in preventing various types of cancers. 

Lignans are also an important part of Flax, which helps in preventing tumors in the blood vessels. This lignan is found as highest prevention agent of tumors in all known food. 

Flax consumption is helpful for both i.e. man & woman. It helps in preventing growth cancer cells in blood vessels. In the case of women, breast cancer is one of the common problems in them. It helps in preventing the symptoms of breast cancer. 

Lowering cholesterol and improving heart health

The nutrients in Flax is helpful for reducing all the signs which can create heart diseases. Fiber, phytosterols, and omega-3 are those nutrients which helps in reducing the risk of heart and BP problems. 

Phytosterols are cholesterol like molecules which helps in reducing the cholesterol in the body. Foods which are rich in phytosterols are helpful in reduction of cholesterol absorption in the intestines. 

Fiber is helpful in reducing the risk of heart problems. It is comprised of soluble and insoluble fiber, these two fiber can helps in reducing cholesterol and glucose. 

Eating fiber is helpful for an unhealthy heart. 

Omega 3 oils are generally seen in fish oils, but people living in non-coastal areas can use this flax oil as an alternative to fish oils.  

Does flaxseed prevent hot flashes?

Multiple research done with women have helped in the reduction of hot flashes during menopause. Women who do not use estrogen therapy can get benefits by eating flax seeds in their diet. 

The standard given by Menopause Journal has shown that “ 40 gm of flax seeds consumption has reduced the symptoms of hot flashes upto half as before”.

The recommended method of eating flax seeds is mixing with cereals, yogurt or having it with a drink. 

Reducing blood sugar

The benefits of lignans are already discussed above. This nutrient has been seen as beneficial one for the increased blood sugar. Regular consumption to the body can help the diabetes patients.

A research has disclosed that the people who intake an average of 13 gm of flax seeds were seen with less obesity, lower weight and less blood sugar levels. Also it lowers glucose and insulin from the body. 

Some other researches have proved an inverse of this. They have proved that the regular consumption of flax seeds have helped in reducing the heart diseases and its symptoms. But it has not been helpful in reducing the blood sugar and insulin. 

Reducing Old Constipation

Flax seeds are rich in fiber. Fiber is a helpful element in the stomach functioning. It helps in improving digestion of the body. The soluble and insoluble fiber present in flax seeds are helpful in digestion. 

 Insoluble fiber stays in the intestine and helps in water absorption and adds bulk in the digestion tract. 

Note : The consumption of flax seeds for people with constipation must be done with plenty amount of water. It has been seen that, those eat flax seeds without enough water feels worse constipation and can lead to blockage in the intestine. And also do not eat it too much or it can cause you diarrhea.

Protecting against radiation

Again a reference of lignans as been seen with radiation. The various problems created by exposure of radiation is reduced by the flax seeds. 

An experiment was done with mice , each of these mice were given a regular dose of flax seeds. These mice were affected by the radiation and were having inflammation in their lungs. 

The small dose of flax helps them in reducing the signs of radiation exposure. 

It has been proved now that a small dose of flax seeds helps in reducing the injury , fibrosis and inflammation with improved survival rate. 

A research is progress to find an optimal solution by using flax seeds to treat the lungs problem by the exposure of radiation. 

Side Effects made by Flax Seeds 

Flax seeds are popularly a medicine for the people, but still some people have observed allergy with this. 

The most recommended way to consume dry flax seeds is with water.

Can Affect Thyroid Gland 

Excess eating of flax seeds can make your thyroid gland dysfunction. This is happened due to the plant compounds known as cyanogenic glycosides. This compound combines with sulphur to form thiocyanate.

Excessive consumption can form more thiocyanate which will harm your thyroid gland. 

There is no maximum limit stated by the medical organisation , but less than 50 gms per day is recommended for the human body. 

Can reduce Absorption level

Phytic acid is an anti-nutrient which reduce the absorption levels in the body mainly zinc & iron. 

Similar to other seeds, flax seeds contain phytic acid , which can reduce the body’s absorption levels if taken in excess. 

Also people who are suffering from iron deficiency must not consume flax seeds in general

Digestive problems

If a person’s diet is fiber deficient, then consumption of flax seeds can cause various digestion problems i.e. bloating, abdominal pain and nausea. 

Risks during pregnancy

Pregnant women has been instructed to not take any flax seeds during the period. Flax seeds consumption can show adverse effects on the women and fetus health. The nutrients in the flax seeds can increase estrogen hormone in the body and affect the baby’s health. 

During the early pregnancy stages, the women can see various adverse effects, Studies have shown that the consumption of flax seeds by masses can lower the birth rate of population. 

Blood-thinning effects

People with bleeding disorder are advised to not use any flax seeds in their diet. The flax seeds can show blood thinning in the longer run. This can be lethal to the people having bleeding disorders in the body. 

Omega-3 fatty acid is responsible for thinning blood in the body.   

Nutrition found in Flax Seeds 

Flax seeds are rich in fibers, lignans, linoleic and alpha-linoleic acids and omega 3 fatty acids. All the other nutrients are specified in the table below.

NutrientsQuantity
Calories 13g
Carbs 0.72 g
Protein 0.46 g
Fiber 0.7 g
Fat 1.05 gm with 85% of unsaturated fat
Cholesterol
NA
Calcium6 mg
Iron 0.14 mg
Magnesium10 mg
Phosphorus 16 mg
Potassium
20 mg
Sodium
1 mg
Zinc0.11 mg
Folate 2 mcg
Vitamin K0.1 mcg

Flax Seeds Recipies

 Grilled Peach and Papaya Salad with Amaranth Granola Recipe

The fresh peaches and papaya are mixed thoroughly with flax seeds and amaranth to make a crunchy and viscous drink like a smoothie

Flaxseed Smoothie

Things Needs to make Flax Seed Smoothie
  1. 1 cuo soya milk (Flavored)
  2. Two Table spoon of Flax seeds
  3. One Cup full of chilled strawberries
  4. One chilled and chopped banana
  5. Two spoons of Honey

How to make

Blend the strawberries, banana, flaxseeds and honey in soya milk to make a smooth mixture suitable for drinking. No pour it into glasses & serve with a straberry on the top.

Flaxseed Raita

Flaxseed Raita
Flaxseed Raita

Things needed to make Flaxseed Raita

  • One cup gourd and One cup fresh curd
  • Fine chopped Mint leaves
  • Roasted cumin seeds
  • Black salt
  • Roasted flax Seeds

How to make Raita with Flax seed

  1. Combine all the bottle guard in one cup of water and cook on medium heat for five minutes.
  2. Now combine all the ingredients into the cooked guard and mix it thoroughly
  3. Keep it in the fridge and server cold.

Final Words

As we have told you many details about the flax seeds. There are many advantage to include it in your diet but you must consult your doctor if you are planning it for regular consumption. As the side effects are not very notorious. So please use your patience before using it regularly.

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