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Nutritional value and benefits of flaxseeds

Flaxseed contains a good amount of amino acids, aspartic acid, and glutamic acid. Several studies have found that flaxseed seeds have an anti-fungal

benefits of flaxseeds

Linseed seeds have been known for their natural properties since ancient times. This has been happening not only in India but all over the world. Speaking of today's time, after much research and studies on these flaxseed seeds have also been called a superfood. Today in this article we are going to tell you about the benefits and nutritional value of linseed seed.

Nutritional value of flaxseed-

There are two types of brown and golden, which have equal nutritional value. In one teaspoon -

  • Calories: 37
  • Protein: 1.3 grams
  • Carbs: 2 grams
  • Fiber: 1.9 grams
  • Total Fat: 3 grams
  • Saturated Fat: 0.3 grams
  • Monounsaturated fat: 0.5 g
  • Polyunsaturated fat: 2.0 grams
  • Omega-3 fatty acids: 1,597 mg
  • Vitamin B1: 8% of RDI
  • Vitamin B6: 2% of RDI
  • Folate: 2% of RDI
  • Calcium: 2% of RDI
  • Iron: 2% of RDI
  • Magnesium: 7% of the RDI.
  • Phosphorus: 4% of RDI
  • Potassium: 2% of RDI

Benefits of flaxseed seeds

High omega-3 fatty acids

The most benefit of this is for the vegetarian people, who get a good amount of elements like omega-3 fatty acids, lignans, and fiber in flaxseed seeds. This vegetarian source of omega-3 flaxseed contains an element called alpha-linolenic acid (ALA) which digests the food we eat, which makes our body strong. According to studies, the alpha-linolenic acid present in the seeds of flaxseed prevents nerves from blocking. Also, it does not allow cholesterol to accumulate in the veins or in the arteries of the heart, which causes inflammation of the arteries and growth of tumors, etc. Some experts also believe that the use of alpha-linolenic acid also reduces the risk of stroke.

Reduce cancer risk

The lignans present in linseed are a type of plant compound. They have antioxidant and estrogen properties that improve health by reducing the risk of cancer. Flax seeds contain 800 times more lignans than other plant-based foods. Also, it reduces the risk of breast cancer in women after menopause. Men also have many benefits such as the reduced risk of prostate cancer, etc.

It also reduces the risk of skin cancer

It is a good source of fiber. One teaspoon of flaxseed seeds is enough for any woman and man in a day, which contains 3 grams of fiber. There are two types of fiber inside flaxseed - soluble (20-40%) and non-soluble (60-80%). Fiber mixes with bacteria in our large intestine, which causes defecation. While soluble fiber works on the one hand by mixing with the intestine and slowing down digestion. It also helps in regulating blood sugar and reducing cholesterol. This prevents the problem of tight stool, which can lead to hemorrhoids. Also, this fiber prevents constipation and better bowel movement.

To cholesterol

Another advantage of this is the low cholesterol level. Its regular intake can reduce bad cholesterol. The fiber present in flaxseeds, together with the salt present in the body, removes bad cholesterol from the body. Those who are troubled by cholesterol-related problems should take flaxseed.

Good quality protein

Talking about vegetarians, it is a very high protein fiber that has many health benefits. Flaxseed contains a good amount of amino acids, aspartic acid, and glutamic acid. Several studies have found that flaxseed seeds have anti-fungal properties in addition to improving the immune system, reducing cholesterol, preventing tumors. According to a recent study, there is a change in hormones from the proteins found by animals and the proteins from plants, which makes the stomach feel full, and the desire to eat is also reduced.

To reduce blood pressure

Flaxseed seeds have natural properties that help reduce blood pressure. It has been found in studies that people who are troubled by high BP problem should take linseed seeds. Their high BP, due to regular intake, becomes normal and heart problems are also reduced.

To control blood sugar

In today's time, type 2 diabetes remains a concern for the whole world. The level of sugar in the blood remains high and the body is not able to make insulin, flax seeds are beneficial for the people fighting this problem. But keep in mind that flaxseed powder is very effective for this.

As food

  • It can also be eaten by applying it to cookies, muffins, bread, or batter.
  • It can be drunk daily by mixing it with water.
  • Flaxseed oil can be used as a dressing on salads.
  • At breakfast, you can eat flaxseed from above.
  • It can also be taken by mixing in curd.
  • You can replace the egg with water.

To control weight

It can be taken as a snack between two meals. Also, it can be eaten by mixing it with food. By doing this, there is less appetite and feeling full. The ingredients in flaxseed slow down digestion, which reduces appetite.

Add flaxseed to the diet

You can also eat its seeds directly. While its powder can be mixed with vegetables and eaten. Its seeds can be ground with coffee beans. They can also be stored in airtight containers.

Flaxseed oil

It is extracted through the process of cold pressing. However, its oil is sensitive to heat and light. Therefore, it is better to keep the oil in a dark glass bottle or in a cool place. Some of its nutrients are sensitive to heat. Also, it is not considered good to cook at high temperatures.

What amount of flaxseed is necessary

Its 1 teaspoon, which is around 10 grams, can be taken once a day. At the most, up to 5 teaspoons or 50 grams per day, should not be more than this. When it comes to the benefits, the benefits of flaxseed seeds i.e. flaxseed are very high. This small seed is full of omega-3 fatty acids, fiber, etc. Apart from protecting us from many diseases, it is also known for making food tasty. Also, you can easily buy them from the market.

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World Health Tips: Nutritional value and benefits of flaxseeds
Nutritional value and benefits of flaxseeds
Flaxseed contains a good amount of amino acids, aspartic acid, and glutamic acid. Several studies have found that flaxseed seeds have an anti-fungal
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