Why flax seeds are good for you

Flax seeds, also known as linseed, are small seeds obtained from the 'Flax' plant. They are very low in carbohydrates, very high in nutrition and extremely rich in omega-3 fatty acids. The seeds have a pleasant and a nutty taste. Flax seeds usually come in two varieties, brown and yellow/golden.

Flax seeds are extremely good for health and has many benefits:

• They are rich in omega-3 fatty acids, low in carbs and are very nutritious.
• They have antioxidents in them, which slow down the ageing process and make you look younger and healthier.
• They help in preventing heart diseases and have anti-cancer properties.
• They are rich in 'healthy fat' and are high on fiber content. The combination of these two make flax seeds an excellent food for weight loss and maintenance. The high fiber content is responsible for its cholesterol lowering properties, helps stabilize blood sugar and helps in proper functioning of the intestines.
• The oil obtained from the seeds, also known as linseed oil, can be used as a nutritional supplement.
• They are high in phytochemicals, including antioxidants, which are converted to lignans in the intestines. Flax seeds are probably the best source of lignans. Lignans help in balancing female hormones, promote fertility, reduce peri-menopausal symptoms and help prevent breast cancer. Lignans also help in preventing type-2 diabetes.
• Soothing to the stomach, acts as a laxative and helps in relieving constipation.

Flax seeds can be used in many ways, but the best way is to grind them and use the flax seed meal or powder. Its better to purchase them as whole and then powder the seeds in a grinder. Ground flax seeds provide the highest nutritional benefits than the whole seeds. Here are some recipes to use flax seeds in your diet:

• One tablespoon of ground flax seeds mixed with three tablespoons of water acts as a binding agent and can be used as a replacement for egg in baking.
• Ground flax seeds can be used in many recipes. Ground flax seeds can also be mixed with oatmeal, yogurt (curd) or any other food item where nutty flavour is appropriate/required. Use your imagination!.
• Flax seed solution is a remedy for stomach pain and also acts a laxative. Boil a handful of flax seed in about half a litre of water for about 10-15 minutes. Cool down the solution until it warm or cold and sip it. Try this when you have stomach pain. Remember not to discard the seeds in the solution. Drink it with the seeds.
• You can also make flax seed sprouts. They are very healthy and tasty too!.
• Sprinkle over cottage cheese, ricotta, yogurt, cereals and shakes.
• Mix in baked products.

Here are some tips and tricks for using flax seeds:

• Make sure you drink plenty of water when eating flax seed products to prevent constipation.
• Always grind the flax seeds to get the best nutritional value.
• Can be substituted for egg. Good news for those who are allergic to egg and egg products and for vegetarians.
• 2/3 to 3/4 cup of whole flax seeds give about 1 cup of ground flax seeds or flax seed meal. However, it also depends on the grinder.

Try using your imagination to include flax seeds in your diet.

Flax seeds usually stay fresh for up to a year if stored right. However, ground flax seeds usually go rancid and get oxidised within one week if stored at room temperature and stay fresh for a longer time if refrigerated. So remember to refrigerate ground flax seeds. Also, always store flax seeds, whole or ground, in airtight containers and try to use the ground flax seeds as soon as possible. Store flax seeds in a cool, dark and dry place.

Remember to check the packing date while purchasing flax seeds.

Although flax seeds are extremely beneficial, the also have some side-effects. Here are some of the usual side-effects caused by flax seeds:

• Because flax seeds are high in fibre, it is wise to start with small amounts and the increase the amounts gradually to avoid big fibre load resulting in cramping or excessive laxative effect. People having irritable bowel syndrome (IBS) must always be extra-careful.
• Try using the flax seeds, either whole or ground as quickly as possible to avoid oxidization and rancidity.
• Lignans contain phytoestrogens and till now has been proved beneficial but it is not yet known what effects high doses of phytoestrogens may have.
• Cyanide content is very low in flax seeds like may other foods (cashews, some kinds of beans and other foods). However, US government agencies consider 2 tablespoons of flax seeds is definitely safe and is an effective dose for health purposes.