FLAX SEEDS - The new Millennium bestie

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Ages back even before anyone knew the benefits offered by the Super seed-FLAX SEEDS, it was used in textile manufacturing.

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Decades ago, flax seeds were popular as linseed where the oil derived were used in making breads ,pet food & also in non-food industry- oil painting. In the recent past, it made its entry into our nutrition world emphasizing its importance in every stage of human existence.

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Having a partial nutty taste & slight healthy bitterness, it can be eaten as such, used in various recipes or pressed to be used as oil.  Once, through enough studies people understood the health benefits flax seeds had whether as an ingredient in food or as a supplement, it widely used for consumption.

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Flax seeds have long been consumed as a part of the traditional diet in many regions of India. These seeds contain phytoestrogens, which are similar to the hormone estrogen, as well as soluble fiber and oil. Flaxseed oil contains the essential omega-3 fatty acid, alpha-linolenic acid (ALA).

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Health benefits of this super seed.

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• Flax seeds are a rich source of omega-3 fatty acid. Plant-based fatty acids have heart-healthy benefits and are linked to a lower risk of stroke.
• They contain a group of nutrients called lignans, which have powerful antioxidant and estrogen properties. They help to prevent breast and prostate cancer, as well as other types of cancer.
• With so much fiber packed in each tiny seed, adding flax seeds to diet promotes regular bowel movements with sufficient fluids and can improve digestive health.

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• The high fiber content of flax seeds can help lower cholesterol and play an important role in improving heart health.
• Flax seeds keep oneself full for long and may help manage weight by controlling appetite.
• Improves the insulin sensitivity, thereby keeping diabetes under control.
• Reduces menopausal symptoms & helps tackle PCOD with regular consumption.
• Important in pregnancy-Contains essential fatty acids improving brain development of the fetus, relieves constipation to the mothers.

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Must Read: MINDFUL EATING

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‍Safe serving size: One teaspoon (5gm) – Daily: Preferably in roasted & powdered form

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Flip side of the “Super seed”

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• Raw flax seeds contains toxins.
• Higher doses are likely to cause GI disturbances-Diarrhea, Nausea, Bloating, Abdominal pain etc.
• This might also slow down the clotting effect in people with bleeding disorders.
• As they have a tendency to lower the diastolic blood pressure, people with low BP should be extra cautious while consuming them.
• Use in moderation [just 1 teaspoon daily, not more] especially while pregnant as they have hormone-estrogen mimicking effect.
• Also possibly can cause food-drug interactions which affects the health.

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Must Read: Management of Epilepsy with Ketogenic Diet

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Try Flax seeds the following ways:    

1.Gulp it with a glass of water/buttermilk and drink it as part of daily routine.

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2.Drizzling flax-seed oil as a dressing on salad.

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3.Sprinkling ground flax seeds over breakfast cereal.

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4.Mixing them into one’s favorite yogurt.

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5.Adding them into cookie, muffin, bread or other batters.

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6.Grind it with gravies or chutney or atta and dosa batter.

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7.Flax seeds also goes well with smoothies & raitha.

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8.Different forms of chikki or ladoo.

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MODERATION IS THE KEY.

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USE IT SENSIBLY TO REAP IT’S BENEFITS TO THE FULLEST.

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‍Watch Video on How to keep female reproductive system healthy

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By, ‍

SNEHA SANJAY‍

Sr. Executive Nutritionist‍

Jayanagar‍

Cloudnine Hospital

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