The Wonder Seeds called '' Flax Seeds''...

      Flaxseeds are small, flat seeds and can be reddish brown or golden yellow in colour, their shape is some what like sesame seeds.Their texture is crunchy and they have nutty flavour.

Properties Of Flax Seeds:-

Despite their small size, flaxseeds are packed with a nutritional punch.

• They contain all of the essential amino acids in the amounts needed for human health (similar to soy). Hence good source of proteins.
• They are rich source of fiber as they contain about 2 - 3 grams of total fiber (soluble and insoluble) per tablespoon. It is recommended that we should consume about 25 -38 grams of fiber each day.
• They are rich source of pottassium and folic acid and contain a high amount of various other vitamins and minerals which are essential for good health.
• Contain another group of nutrients i.e. various phytochemicals including lignans, phenolic acids and flavonoids. These compounds occur naturally in plants and are thought to have antioxidant, anti-cancer and anti-inflammatory properties.
• Also contain a high percentage of omega- 3 polyunsaturated fats (which are good fats) . These fats have any number of  health benefits and are often consumed in a low amount by us.

Fats In Diet :-

There are mainly 3 types of fat:

• Saturated fat
• Unsaturated fat
• Trans fat

All are high in calories, but by replacing transfats and saturated fats with unsaturated fats lowers the risk for heart diseases. In unsaturated fats, poly unsaturated fats are a type which are very healthy and these are present maximally in Flax seeds, only with a small amount coming from saturated fats. However, what makes flaxseed so unique is that it is the richest plant source of omega-3 fatty acids (a type of polyunsaturated fat). Omega-3 fatty acids are essential fatty acids; because our bodies cannot make them, we must get them from our diet. The functions of omega-3 fatty acids are:

- Help in regulating and controlling  the cholesterol in our body.

- May also act as anticoagulant to prevent blood from clotting.

- Help in maintaining the structure of the cell lining (membranes) in our body.

Prevention / Treatment of Diseases:-

Recently, many studies have focused on the disease fighting properties of flax or its components. Although the results are promosing, more research on flax is still needed.

A short list of diseases and the ways that flax may help in prevention or treatment is given below:-

1. Heart disease – Clinical studies have shown that a diet rich in omega 3 fatty acids may help lowering triglycerides and increase HDL cholesterol (the good cholesterol), and decrease LDL cholesterol (the bad cholesterol) and reduce the risk of blood clots when consumed over time. This may be a result of fiber and/or the alpha linolenic acid found in flaxseed. Thus helps in lowering the risk of heart diseases.

2. Cancer – The high lignan content of flaxseed is thought to play a role in fighting a broad range of cancers. The anti-cancer properties of flaxseed may also stem from alpha linolenic acid (an omega-3 fatty acid found in flaxseed), which is potentially capable of slowing tumor growth.

3. Hypertension (High BP) - Several other studies also suggest that it may help lower high blood pressure.

4. Rheumatoid arthritis and kidney disease – The anti-inflammatory properties of omega-3 fatty acids have been recognized in both treating and slowing the progression of rheumatoid arthritis and kidney disease. Although most omega-3 research has focused on the omega-3 fatty acids found in fish, more recent studies have shown flaxseeds also may provide this benefit.

5. Menopause and osteoporosis – Much like soy, flaxseeds are a rich source of phytoestrogens. Some studies have shown that consuming foods high in phytoestrogens may prevent or mitigate symptoms caused by the declining estrogen levels associated with menopause. Phytoestrogens may also be helpful in fighting osteoporosis related bone loss experienced by some post-menopausal women.

6. Constipation - Flax  is high in both soluble and insoluble fiber. It promotes regular bowel movements because it is high in insoluble fiber. Flaxseed's all natural fiber helps to absorb water, thereby softening the stool and allowing it to pass through the colon quickly. Alongwith flaxseeds drinking atleast eight glasses of water daily is necessary to combat constipation.

7. Immune System - Research has found that eating flax seeds daily favorably affects immunity, the body’s ability to defend itself successfully against bacteria and viruses. Two components of flax, lignans and ALA (alpha-linolenic acid), affect immune cells and compounds that control immune reaction

How to use Flax seeds in Diet:-

• Whole flaxseed can be eaten alone or can be added to other foods. When using whole seeds it is important to chew the seeds thoroughly to receive all of the nutrients inside the flaxseed. Whole flaxseeds will pass through the body undigested if not chewed sufficiently. Whole flaxseeds can be easily ground in a coffee grinder.
• Flaxseed Powder -  Make a powder out of the seeds at home. Ground seeds are used for better digestion and absorption. These ground seeds or  powder can be added to breakfast cereals (hot and cold), salads, yogurt, rice, pasta, milk smoothies, can be used as chutney, can be sprinkled on  pulse and vegetable preparation etc. Such ground seeds or powder should be stored in an air tight containera nd then refrigerated.
  

Reference:- 1. Reinhardt-Martin, Jane. Flax Your Way to Better Health. Moline, IL: TSA PRESS, 2001.

2. Diane H. Morris, Phd, RD, Flax, A Health and Nutrition Primer.

3. Mc Kinley Health Centre, Flax Seeds and Nutritional Needs, University of Illinois at Urbana-Champaign.