Potential Benefits of Flaxseeds
Flaxseeds or linseeds have gained popularity mainly due to its high fibre and omega-3 fatty acid content along with various health benefits. Although it is being consumed for thousands of years, only recently it is more commonly found on grocery and store shelves in the form of roasted flaxseeds, flaxseed oils or added in food products such as baked goods, breakfast cereals and beverages. It has a nice nutty flavour of its own which goes well with such foods.
The two main varieties of flaxseeds are brown and yellow or golden coloured seeds, all are nutritionally similar.
Nutritional Value
The primary type of omega-3 found in flaxseed is alpha-linolenic acid (ALA ) it is a precursor of EPA and DHA, which are then utilised by the body.
It also contains several phenolic compounds such as phenolic acids, phytoestrogens, flavonoids that are known for their antioxidant properties.
About 100gm of grain approximately contains 28.8 g of carbohydrates, 20.3 g of protein, 37 g of fat, 2.4 g of minerals such as B vitamins, potassium, calcium, etc.
|
Nutrients /100 gm |
Amount |
|
Carbohydrate |
28.8 g |
|
Protein (N*6.25) (g) |
20.3 g |
|
Fat |
37 g |
|
Dietary fibre |
24.5 g |
|
Calcium |
170 mg |
|
Phosphorous |
370 mg |
|
Iron |
2.7 mg |
*Morris 2007; Gopalan et al., 2004; Payne, 2000
Flaxseeds and Gastrointestinal health
The lignin are utilised by the microorganisms and positively influences the gut microbiome and help relieve symptoms of constipation, diarrhoea and improve overall gut health.
Flaxseeds and cardiovascular diseases
Many extensive studies have shown the use of flaxseeds for the treatment and prevention against cardiovascular disease. The anti-inflammatory action of omega-3 and lignin are the main contributors in decreasing the cholesterol, LDL, and positive effect on increasing HDL levels. A randomised study carried out showed that 30 g flax meal per day had a beneficial effect on blood pressure and markers of peripheral artery disease.
Flaxseeds and Cancer
It may help prevent cancer and slow its progression as the antioxidant activity is the noted potential factor. The rich fatty acid profile and high phytoestrogen content makes it a potential anticancer food, known to protect against various types of cancer, particularly prostate and breast cancer. Flax is a source of enterolactone and enterodiol lignin, which are shown to inhibit tumour growth.
Flaxseeds and Blood glucose control
The presence of high fibre and lignin help fight oxidative stress, which helps prevent inflammation and insulin resistance.
In a study, 25 overweight or obese men and postmenopausal women with pre-diabetes consumed ground flaxseeds in 0 g, 13 g, or 26 g as part of their usual diets for 12 weeks. It was shown to decrease glucose levels and improve insulin sensitivity when compared with those consuming no flax, and the group who consumed 13 g dose showed the most significant change.
Flaxseeds in weight management
Diets high in protein, fibre and good fats help in weight loss, so it is recommended as an aid for effective weight loss which promotes better health.
Flaxseeds and mental health
It has a potential role in the management of behavioural, psychological and neurological conditions due to the high levels of antioxidants. Studies have shown that it helps prevent depressive symptoms, may improve hyperactivity and spatial memory.
The bottom line, flaxseeds should be a part of the diet for the health benefit due to the presence of omega-3 fatty acids, lignin and dietary fibre content.
REFERENCES
Morris DH.(2007) Flax: A Health and Nutrition Primer.Flax Council of Canada., p. 9-19.
Gopalan. C, Rama Sastri B.V. and Balasubramanian, S.C.(2004).Nutritive Value of Indian Foods.National Institute of Nutrition, ICMR, Hyderabad