Flax seeds are rich in Omega 3 fatty acids – a key force against inflammations causing many chronic ailments like arthritis, asthma, diabetes, some kinds of cancers and even heart disease. Most of the oil in flax seed is alpha linolenic acid (ALA). ALA is an Omega 3 fatty acid which is a precursor to fatty acids, found in cold water fish, called EPA and DHA. ALA along with Omega 6 fatty acids, found in corn and soya oils, can help to maintain the ratio of both Omega 3 fatty acids and Omega 6 fatty acids, in vegetarians or persons who do not consume fish. Consuming more of Omega 3 fatty acids helps to lower the risk of heart attack, lowers BP and Cholesterol. Flax oil has 50% more Omega 3 fatty acids compared to 10% in Walnut and canola.
The Flax seed carries one of the best nutrient content compared to its size. Flax seeds contain a good amount of minerals, vitamins, quite large amounts of fiber, antioxidants and Omega 3 fatty acids. It is low in carbohydrates and its combination of healthy fats and high fiber content make it an ideal food for weight loss and maintenance
Flax seeds are commonly known as Alsi seeds. It belongs to Lineacae family. It is a native of Mediterranean and India. It is an annual herb with pale blue flowers. It was extensibly cultivated in ancient Ethiopia and Egypt. Dyed flax fibers have been found from the caves in the Republic of Georgia, dating back to 30,000 BC.
Flax is an annual herb. It is grown for its seeds and fibers, Flax seeds are of two varieties- Brown and Yellow or Golden.
Most varieties have similar nutritional characteristics and equal amounts of Omega 3 fatty acids (short chained fatty acids). The yellow variety is, called solin (traded as Linola), low in Omega 3 fatty acids. The oil of the yellow variety has a different profile. It is better known as an ingredient in paints, fibers and cattle feed. Flax seeds produce a commercial vegetable oil called ‘Linseed Oil’. It has been used for centuries as a drying oil in paints and varnishes.
Flax seeds are edible. They are roasted and grounded and then used as food supplement. Roasted and grounded flax seeds known as ‘Tisi’ in Bihar region, are eaten along with rice, a little of water and salt. Flax seeds are chemically stable and can be stored for a year at room temperature. However grounded flax seeds need to be refrigerated to prevent from going rancid.
Fax seeds contain a high level of fiber, both soluble and insoluble. The dietary fiber helps to lower cholesterol, especially in women. Flax seeds can be used as laxative due to its dietary fiber content though excessive consumption without adequate liquid can cause bowl obstruction. Consumption of large amounts of flax seeds may interfere with certain oral medication. Flax fibers are also obtained from the stem. The flax fiber obtained from the stem is soft, lustrous and flexible. It is stronger than cotton but less flexible. Best grade fibers are used for making linen fabrics, coarser grades for twines and ropes. It is also the raw material for high quality paper, used for printing currency notes and also for making tea bags and rolling paper for cigarettes. 1/4th cup of flax seeds provides 6 gms of soluble fiber. Studies have shown that when flax seed powder is added to diet, harmful LDL cholesterol level drops significantly.
Flax seeds are rich in chemicals including many antioxidants. It is the best source of lignan which are potent antioxidants that help to eliminate harmful free radicals. Lignans are converted in the intestine to hormone like substances called enterolactone and enterodiol. Evidence suggests that lignans may promote fertility, reduce premensturational symptoms and possibly help to prevent breast cancer and type 2 diabetes. Vegetarian diet is one of the reasons, of lower incidence of breast cancer in the vegetarians.
Flax seeds are good source of most of the B vitamins, magnesium and manganese. Vitamin B helps to keep the nervous system healthy whereas magnesium and manganese help to reduce the severity of asthma and to lower blood pressure reducing risk of heart attack and stroke.
Big fiber load, resistance to rancidity (oxidation) of flax oil and hormonal effects of lignans has invoked a renewed interest in the nutritional value of flax seeds.
However care should be taken
- Not to eat whole flax seeds as they are extremely hard to digest. The need to be roasted and grounded before use.
- Only 2 to 4 tablespoons should be consumed as they contain very small amounts of cyanide compounds. Heat, especially on dry seeds, breaks these compounds.
- Avoid eating raw seeds.
Flax seed powder can be mixed with a wide range of foods – like curds, can be used as salad dressing, mixed with wheat flour to bake bread, muffins or other products. It can also be added to porridge or milk.
