Also known as common flax or linseed, flax seeds are one of the latest and most popular addition to the world of nutrition. Although its major use has been as a fiber crop for the production of linen, it is a known fact that the benefits of milled flaxseeds were known to people even as early as 5000 years ago. In the last few decades, humans have moved rapidly from wearing flax to eating flax and there has been a kind of renaissance of this oil seed among nutritionists, vegetarians and vegans, food industries as well as health-conscious people, the world over.
Processing Of Food Flax
Flax seeds are small, hard and shiny seeds with husk that is either amber or reddish brown. It has been seen that the seed color does not have an impact on the nutritional quality. The chief processing method employed for flax seeds is milling. Prior to milling, flax seed are electronically sorted to separate the healthy seeds from the dark, immature or damaged seeds, which would - if not removed - undergo oxidation, lower the level of essential fatty acid in the final product, and also cause spoilage of healthy seeds in the batch. This cleaning process yield meadowpure flax.
At room temperature, milled flaxseed has a shelf life of up to 4 months. The reason for this stability may be the presence of substantial amounts of antioxidants in the milled seed. Moreover, milled seeds are a convenience preparation. With its rich nutty flavor, it can be directly blended with common foods like bread, pizza, burgers, cookies, salad dressings, cereals, soups, yoghurt as well as a host of baked foods.
Nutritional Information Of Milled Flax
Flax seeds are a rich source of carbohydrates and dietary fiber. It also serves as a good source of dietary fats, proteins, vitamins as well as minerals like iron, magnesium, calcium, phosphorus and zinc. For a grain, flax is exceptionally rich in proteins (nearly one-fifth by weight) and the amino acid content is almost on par with wheat proteins. Besides these dietary components, flax seeds are also a rich source of certain essential fatty acids which are listed below:
Alpha Linolenic Acids - Commonly known by its abbreviated form - ALA, this unsaturated fatty acid is a biological precursor of Omega-3 fatty acids and is packed with health promoting properties. The human body lacks the capability of synthesizing Omega-3 fatty acids de novo, but can convert ALA into Omega-3. Although ALA is present in other plant sources like certain nuts and green leafy vegetables, it would require eating several pounds of say, broccoli, to meet the recommended requirements. We do not actually have a RDA (Recommended Dietary Allowance) for ALA, but recent studies have shown that ALA should make up 1-2 percent of the daily calorie intake. This would mean 3-5 grams of ALA everyday. The fact that flax seeds are one of the richest natural sources of AL (nearly 20 percent by weight) makes it easier to utilize them for the body’s ALA requirement. This would equate to a daily intake of 2-3 tablespoons per day.
Lignans - The hulls (or shells) of flax seeds are perhaps the richest known source of lignans, a chemical compound which constitutes a major class of phytoestrogens. Plant lignans are broken down in the intestine to mammalian lignans in order to enable the body to absorb and assimilate them more effectively. Lignans may have estrogenic or anti-estrogenic properties. Besides lignans, flax hulls are also rich in dietary fiber - both, soluble and insoluble; anti-oxidants; and vitamin B12. While lignans are taken in with the regular milled flax, they are also marketed as concentrates for those requiring a higher dose of lignans.
Benefits Of Flax
While ongoing research has greatly emphasized the beneficial effects of dietary flax, many of the studies are still in the preliminary stages and cannot be considered conclusive. For instance, some studies have established a definite link between high levels of lignans in the body and reduced risks of cancer, osteoporosis and cardiovascular disease. Some of the health benefits are given below:
As A Mild Laxative
Flax seeds, whole or milled contain an abundant amount (nearly 28 percent) of dietary fiber and this is more than enough to keep the intestines and colon working well. It has laxative properties and helps in bowel movement, thereby preventing constipation. It is also believed to have beneficial effects on other complications like enteritis, irritable bowel syndrome, diverticulitis, gastritis and colorectal cancers. The soluble fiber in flax (also called mucilage) serves as food for certain beneficial bacteria in the intestine.
Reduces Cholesterol
Flaxseed is known to lower the amount of LDL (low density lipoproteins), a chemical which transports cholesterol and triglycerides through the blood stream to the tissues. This way it reduces the risk of arterial plaque and also regulates cholesterol synthesis in the body. LDL levels are commonly tested as part of routine blood cholesterol investigation, and are referred to as “bad cholesterol," high levels of which can increase risks of cardiovascular disease.
Lowers Glycaemic Index
Mucilage in flax is believed to play a major role in slowing the rate at which sugar enters the circulatory system, and assists in stabilization of blood glucose levels. Furthermore, mucilage also prevents re-absorption of bile acids.
Other Health Benefits
Technological developments in the last century have greatly altered our diet patterns and most of the changes have had a negative impact on our physical and mental health. The increased consumption of saturated fats and Trans fatty acids has led to several health problems like obesity, hypertension, low metabolic rate, auto-immune disorders, and high levels of triglycerides in the blood and tissue inflammation. Today, there is an increasing awareness among the public regarding the benefits of eating a healthy diet and the growing interest in dietary supplements like flax seeds points to that. Many studies have found a correlation between consumption of flax and health-inducing factors. For instance, it is believed that the oil content in flax serves as a lubricant and reduces symptoms of arthritis and osteoporosis; corrects immune dysfunction; reduces risk of atherosclerosis, stroke and arrhythmia; and general inflammation. Flax is also believed to be effective in reducing risks of cancer associated with breast, colon, prostrate and uterus. Some antibacterial, anti-viral and anti-mycotic properties have also been attributed to flax seeds.
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