Flax seed comes from the flax plant(also known as Linum usitatissimum), which grows to be about 2 feet tall. but it is also called linseed. It is likely was first grown in Egypt but has been cultivated all around the world. This product has been circulating around the news lately because of its positive effect on the body. Flax seeds are rich in proteins. So, when you consume a teaspoon of flax seeds, along with dietary fiber, the protein content suppresses your appetite. This prevents you from overeating, thereby helping you in losing weight. Flax seeds are low in starch and sugar, hence they are not high on calories.
What are the Nutrition Facts of Flax seed?
Calories, carbs, Fiber, potassium omega3 fatty acid and carbohydrate and more – The usual serving size of ground flax seed is 2 tablespoons. That serving includes –
- 80 calories
- 3 gram protein (6 percent daily value, or DV)
- 4 g carbohydrate (1.33 percent DV)
- 6 g fat (9.23 percent DV). Flax seed is one of the best sources of the omega-3 fatty acid alpha-linoleic acid (ALA)
- 4 g fiber (16 percent DV)
- 100 milligram(mg)phosphorus (8 percent DV)
- 60 mg magnesium (14.28 percent DV)
- 120 mg potassium (2.55 percent DV)
- 26 Calories
- 0.4mcg of vitamin K B
Health Benefits From flax seed
Flax seed is rich source of healthy fat, antioxidant, and fiber. The seeds contain protein, lignans, and the essential fatty acid alpha-linoleic acid, also known as ALA or omega-3. The nutrients in flax seed may help lower the risk of diabetes, cancer, and heart disease. It is consumed as a dietary supplement to prevent constipation, improve insulin sensitivity, cholesterol, instant boost energy, good for skin and good for hair.
Digestion – Flax seed can help with digestive issues like constipation, because its have high fiber content.
Weight management – This proposed benefits mostly stems from flax seed’s fiber, which can help you feel full. Adding flax seeds to your diet can lead to weight loss because of its high-fiber content. Foods that are high in fiber promote feelings of fullness and satisfy, So you may end up eating less and losing weight as a result of incorporating flax seed into your diet.
Lowering cholesterol levels – Flax seeds been liked to lowering levels of low-density lipoprotein (LDL, or ” bad”) cholesterol, which means it can help prevent other health issues such as heart disease and stroke.
Improving insulin sensitivity – Insulin resistance, or an in ability to effectively use the hormone insulin to ferry glucose to cells, is the hallmark of type 2 diabetes, and flax seed oil may help with this problem.
Manage some cancers- Flax seed has possible anticancer compounds called lignans, which are polyphenols that may help manage certain types of cancer, including breast cancer, prostate cancer, colon cancer.
Inflammation – Two component in flax seed, ALA and lignans, may reduce the inflammation that accompanies certain illness (such as Parkinson’s disease and asthma ) by helping block the release of certain pro- inflammatory agents. ALA has been shown to decrease inflammatory reactions in humans. lignans can decrease levels of several pro- inflammatory agents. Reducing inflammation associated with plaque buildup in the arteries may be another way flax seed helps prevent heart attack and strokes.
Improving blood sugar – The lignans and other phytoestrogens are thought to help reduce the risk of chronic diseases, such as diabetes, because of ananti-inflammatory effect.
In a study published in 2013 scientists gave 25 people 0 g, 13 g, or 26 g of flax seed every day for 12 weeks. The participants had PR diabetes, and they were either men with obesity or overweight or woman who had undergone menopause. Those who took 13 g of flax seed had lower glucose and insulin levels and improved insulin sensitivity.
How to use Flax seed
I Prefer daily take only 1 spoon with any dishes or milk or curd, smoothie or as you like. Buy it ground or grind it yourself. Flax seed, when you eaten whole, is likely to pass through the intestinal tract undigested, which means your body doesn’t get all the healthful components. If you want to grind flax seed yourself, those little electric coffee grinders seem to work best. And keep store in glass jar packed properly.
Flax seed Recipe
Fruity Flax seed Muffins –
- 1/2 cup cursed pineapple with juice, canned
- 1/2 cup finely chopped apples (with peel)
- 2 tablespoons canola oil
- 1 large egg, higher omega-3 if available, beaten lightly
- 2 egg whites ( or 1/4 cup egg substitute)
- 1 cup fat free sour cream
- 1/4 cup dark molasses
- 1/2 cup raisins, current (or any other dries fruit, chopped)
- 1/4 cup unbleached white flour
- 1 /2 cup whole-wheat flour
- 1 teaspoon baking powder
- 1/4 teaspoon salt
- 3/4 cup ground flax seed
Preheat oven to 400 Degrees. Line muffins pan with paper or foil liners. Coat inside of liners with a quick squirt of canola cooking spray.
In large mixing bowl, beat together the pineapple with juice, apples, canola oil, egg white or egg substitute, sour cream, and molasses until mixture is light and fluffy. Stir in raisins or dried fruit.
In medium bowl. Whisk together flours baking powder, baking soda, salt, and flax seed.
Add flax seed mixture to sour cream mixture, beating on low speed just until combined (butter will be a little lumpy). Spoon nutter1/4 cupful into prepared muffin pan.
Bake in center of preheated oven for about 20 minutes or until muffins are golden brown and springy to the touch.
Smoothies- For a morning jump start, add a tablespoon of ground flax seed meal into a smoothie or shake. Your day just got a little healthier.
Salads – Drizzle some flax seed oil over roasted vegetables or add the chopped seeds as a last minutes topping. If you like, switch out olive oil and make a vinaigrette out of flax seed oil.
Snacks- Flax seed oil can be sprinkled on popcorn or paste of flax seed add on your popcorn and mixed with herbs and spices and used to make your own crackers or baked chips.
oats meal – with flax seed meal, oats just got a lot smarter. Shake overcooked oatmeal or pudding made of soaked chia seeds with a little cinnamon and brown sugar.
Granola and breakfast- if you make your own energy bars or granola, add ground flax meal to the recipe.
Flax seed for skin
The omega-3 in flax seeds helps your body to produce collagen that keeps skin smooth and elastic. This means taking miraculous anti-ageing superfood plums up your skin and minimizes the appearance of wrinkles. Treating your skin with flax seed oil facial is also a great way to combat wrinkles.
Rashes no more – Every woman dreads inflammations and chop rub, especially if she’s on the chubbier side.
Being rich in omega
3 fatty acids, flax seeds effectively speed up the healing process in our body. This is further assisted by the strong anti-inflammatory properties of this seed. Thus applying a paste of grounded flax with coconut oil or olive oil on the affected area can bring down the skin irritation, inflammation, rashes, and redness with a few uses. If you want, you can also ingest it with water regularly, for a speedy recovery.
Break outs or acne are synonymous with puberty and hormonal changes. There isn’t a single soul that hasn’t escape the wrath of those ugly breakouts during their adolescent days. The flax seed are a powerhouse they expertly of handle the production of the sebum- the culprit.
This oily substance is produced by the skin and is responsible for providing moisture to our skin. But when uncontrolled can attract dirt and other impurities, causing the formation of acne. You can simply avoid this condition by having one- two tablespoons of milled fax seeds daily.
This seed also has skin rejuvenating properties. Flax seeds is touted to be one of the strongest exfoliates and Using it topically can help get rid of the dead skin, Leaving you with a flaunt-worthy skin.
Provides a healthier skin tone
Does your skin look dull and lifeless? Flax seed has moisturizing properties, all thanks to the omega-3 fatty acids, flax seeds prevent our skin from drying out. It also helps get rid of that unwanted tan an un even skin tone.
Some effective flax seed face feck
Other than consuming, flax seeds can be used to make a number of face packs and scrubs to enhance the beauty of your skin. Have a look.
Flex seeds and water for a firm skin
bring 1/3 cup of water bring boil and add flax seeds to it . stir it well. cover the bowl with a clean bandit rest for 3 to 4 hours. apply the formed paste evenly o your freshly washed face and neck. Let the layer dry and apply the 2nd layer repeat the process till your mask is 4 layers thick. Let the mask dry out completely. Wash it off using regular water pat dry. repeat this process once a week for a firm and glowing skin.
Flax seed and blue clay mask for a radiant skin
Soak the flax seeds overnight and the remaining ingredients to it in the morning. mix well to form a paste. Apply this mask on your freshly washed face and neck and keep it on for a good 15-20 minutes. wash it off using regular water. pat dry. wash it off using regular water pat dry. repeat this process once a week for radiant skin.
Flax seed and Egg face Mask for skin cleansing
beat an egg and add flax seed powder to form a smooth paste. apply this clear mask on your face and neck. Leave it on for at least 15 minutes . wash the mask off using regular water. pat dryland apply a moisture. Use this mask twice a month to get the best results.
Mixed 2 tablespoon of flax seeds powder with 2 tablespoon of curd,1 tablespoon of Aloe Vera gel and tablespoon rosewater and make a paste . keep it for 15 minutes then apply it on your face for 15 minutes wash off with fresh water.
Flex seeds for hair
Flax seeds are a rich source of omega-3 fatty acids. These fatty acids are essential for healthy hair growth. They nourish the follicles and hair shafts, making them stronger and less prone to damage. this also ensures that the new growth is strong and healthy.
Great source of vitamin E is one of the best vitamins you could use for hair growth because of its strong antioxidant properties which prevent hair and scalp damage. It helps improve the efficiency of capillaries, boosting blood circulation. Vitamin E is also helpful when it comes to preventing premature graying .
Balances PH Levels and oil production
Flax seeds helps balance pH levels oil production. These are two factors that directly affect the rate at which your hair grows and its health. Flax seeds soothe the scalp and calm the sebaceous glands, so they produced the right amount of oil for healthy hair growth.
Nourishes your hair
Flax seeds are rich source of omega-3 fatty acids. these fatty acids are essential for healthy hair growth. they nourish the follicles and hair shafts, making them stronger and less prone to damage. this also ensures that the new growth is strong and healthy. omega-3 fatty acids help improve hair elasticity.
Keeps your hair conditioned
Flax seeds help condition your hair, making it smooth and manageable. it helps blind moisture to the hair shaft, controlling issues like breakage, split ends, dryness and frizz.
soothes the scalp
The regular use, or even ingestion, of flax seeds, prevents issues like acute hair loss, scalp eczema, and dandruff. flax seeds are a great source of both soluble and insoluble dibbers. Apart from using it as a topical treatment, consuming the seeds can also greatly benefit you in terms of hair.
Flax seed vs Chia seed
How do they compare nutritionally ?
Flax seed isn’t the only trendy seed around : Chia seeds are out there too and give flax seed a run for its money. Both have earned their superfood reputation and sources of a variety of nutrients, vitamins, and minerals .
But which one’s better? Here’s how they stack up : Protein and Potassium levels are pretty similar between the two seeds.
- Chia seeds have slightly fewer calories than flax seed.
- It have slightly more grams of carbohydrates and fiber pertain flax seed.
- Chia seeds win in the calcium department.
- Flax seeds contains more omega-3 fatty acids.
- Chia seeds have an edge on flax seed in terms of promoting fullness, likely because of their higher -fiber viscosity.
It’s a tough one to call, but what it comes down to is this: There’s place for both in a healthy diet. You can choose your seed based on what you need more of. If it’s omega-3s, go for flax seed. If you need more calcium or fiber, Chia seeds are a good bet.