Flaxseed helps relieve constipation and improve digestive health. It is high in dietary fibre as well as omega-3 oils.
However, I see many people consuming it whole. Unfortunately, it does not break down in your intestines and will pass through it without getting digested. So most of its benefits will not accrue.
One is advised to grind flaxseed and consume the powder. Using a coffee grinder or a home mixer-grinder is the best way to grind it at home.
Flaxseed contains alpha-linolenic acid or ALA, a type of omega-3 oil, steroid-like plant compounds called lignans, fiber and phytosterols. Flaxseed is 30% by weight in ALAs, 25% in proteins, and 30% in dietary fibers. The ratio of water-soluble to water-insoluble fibers is 30:70.
- Phytosterols are compounds like cholesterol and prevent absorption of cholesterol in the intestines.
- Fibers help in relieving constipation and reducing absorption of cholesterol and glucose in the intestines.
- Lignans help in lowering the risks of heart disease, osteoporosis, menopausal problems and breast cancer.
- Omega-3 have numerous benefits for the body. Read on this website: Omega–3 oils: A complete guide.
How Much Flax Seeds Should You Consume?
- Two tablespoons (fifteen grams) of flax seed can be consumed daily for normal use.
- Many medical studies have used four to five tablespoons of ground flax seed powder.
- Consume flax seeds with water as they can cause constipation otherwise.
- Chew the seeds extensively before swallowing them or get them ground and eat the powder. Read on this website: Is ground flaxseed better than whole flaxseed?
- Instead of flax seeds, half a tablespoon (eight millilitres) of flax seed oil can be consumed daily. It will also give 3.4 grams of ALA like the seeds but does not have flaxseed proteins, fibres, vitamins, minerals, or lignan compounds. So given a choice, consume flax seeds and not the oil.
Some information in this article is taken from my book Superfoods, Super Life published by Pan Macmillan India Publishers. The book covers twenty superfoods: Tomatoes, coconut, capsicum, drumsticks, amla, jamun, turmeric, aloe vera, papaya, garlic, ginger, pineapple, carrots, spinach, beets, green tea, cinnamon, flax seeds, asafoetida (hing), and sabja (sweet basil seeds). The book gives their nutrients, health benefits, recommended amounts and excess levels. It explains how to select, prepare and store them and who should avoid them.
Paperback and Kindle versions are available on Amazon India on this link and Amazon USA on this link.
To Read More
- On this Website: Controversy: Are Flaxseeds Oestrogenic or Anti-Oestrogenic?
- On this Website: Heart-Protective Benefits of Flax Seeds
First published on: 6th June 2022
Image credit: Vie Studio on Pexels
Last Updated on: 11th February 2024