Functional foods are an emerging field in food science. Functional foods can be defined as those foods which provide a specific health benefit to the person over and above nutritional value. It is similar in appearance to conventional food, consumed as a part of the usual diet, with demonstrated physiological benefits, or to reduce the risk of chronic disease beyond basic nutritional functions. Out of all one very important food which is regaining its status as functional foods is Flaxseeds which we almost lost sight of in between.
HEALTH BENEFITS
Flaxseeds are cultivated for fiber as well as for medicinal purposes and as a nutritional product. It has appeared as an attractive nutritional food because of its exceptionally high content of Alpha-linolenic acid (ALA) (which is known to exhibit anti-inflammatory, anti-thrombotic and anti-arrhythmic properties), dietary fiber, high-quality protein and Lignans.
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- It has high levels of cysteine and methionine which improves the antioxidant levels which help in reducing the risk of cancer.
- Flaxseeds are also rich in minerals especially phosphorus, magnesium, calcium and have a very low amount of sodium.
- It is a rich source of potassium.
- ALA is the main functional component of flaxseed. It provides as an exclusive source of omega-3 fatty acids in the vegetarian diet to the non –fish eaters. Due to the anti-inflammatory properties of omega-3 fatty acids it has been suggested that these nutrients may protect the kidneys from damage in adults.
- It is rich in both essential fatty acids- alpha-linolenic acid and linoleic acid(LA). Fatty acids are termed as essential because both are required by the body but body cannot synthesis them, therefore, need to be supplied in the diet.
- Lignans are phytoestrogens, which are abundantly available in fibre-rich plants like Cereals( wheat, barley and oats) Legumes( beans, lentil, soya bean) Vegetables( Broccoli, garlic, carrots, asparagus) but Flaxseeds contain 75-800 times more lignans than cereals, legumes, fruits and vegetables.
- Flaxseeds serve as a good source of both soluble and insoluble dietary fiber. Water binding capacity of flaxseed insoluble fiber increases the intestinal bulk which is useful in the treatment of constipation, Irritable Bowel Syndrome and diverticular disease.
- It delays gastric emptying, regulate Postprandial blood glucose levels and helps prevention of constipation and lowering the blood glucose levels. Studies demonstrated that insoluble fiber slows down the release of sugar in the blood and thus helps in reducing blood glucose levels to a great extent. It has a lower level of glycaemic carbohydrate and higher content of dietary fiber ; it is also effective in suppression of hunger; delays gastric emptying and nutrient absorption from the small bowel so therefore beneficial to those who are looking for weight loss.
- Flaxseed is known to be Gluten-free so therefore helpful to gluten allergic patients.
- Edible flaxseed products include the whole flaxseed, ground meal and extracted oil or mucilage.
- Flaxseed oil is not recommended for high-temperature processing. Studies prove that the high-temperature treatment of the oil results in alteration of its nutritional composition.
In what form shall it be consumed?
Raw or Roasted? Ground or whole? Seed or oil?
- Flaxseeds are highly sensitive to getting rancid because it is an oilseed.
- Contains a very small amount of toxins which is no need to worry about but yes if consumed raw it might lead to indigestion. Therefore it is better to consume in roasted form.
- Flaxseeds are small and whole seed can go indigestible, on the other hand, if the consumed ground it is high on fiber so it requires a lot of water along with it otherwise it might lead to a little bit GI distress. But for maximum absorption and benefit that you require from flaxseeds, it is better to consume in Ground form than whole seed form.
- Seeds have a lot of Phytonutrients, minerals, vitamins, fiber along with an exceptionally high amount of omega -3 fatty acids. If you want to consume it as an omega-3 fatty acid supplement then you can go for flaxseed oil but if you want to enjoy all other benefits along with omega -3 fatty acids then definitely it’s better that one should prefer seeds over oil.
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