Flax Seeds - Health Benefits ⧫ Nutritional Value ⧫ PCOS-Friendly Food ⧫ 2020

Superfood Flax Seeds

PCOS-Friendly  Nutritional Value  Health Benefits 


Hello everyone

Welcome to my blog "Krazyreviews" 🙏

As I have discussed earlier in my previous post, making the right dietary choice should be the first thing we should consider when we talk about maintaining proper health. The right dietary options generally include - nuts, fruits, dairy products, veggies, sprouts, eggs, meat, fish, etc.

However, what we always fail to incorporate into our diet is that "One" special food category which is revered as "Very Healthy and Full-of-Nutrients" worldwide.

They are called Nutrition-Packed Edible Seeds!

These Edible Seeds have recently earned great popularity and acceptance across the world due to their unimaginable amount of nutrient content.

I, myself, became aware of the existence of these edible seeds just two years back when I was skimming through health blogs. I was really awestruck when I realized how healthful these edible seeds were for our health!

This unexpected discovery had intrigued me so much that I immediately set out on a journey to learn more and more about them. 

So, after thorough research, I finally found out that there are basically "Five highly-nutritious Edible Seedsin the market that every human being should consume on a regular basis irrespective of their age, weight, height or gender.

These energy-boosters seeds are - Chia Seeds, Flax SeedsSunflower Seeds, Watermelon Seeds and Pumpkin Seeds.

Chia Seeds - Health Benefits ⧫ Nutritional Value ⧫ PCOS-Friendly Food ⧫ 2020

I have already published a detailed post about "Sunflower Seeds" and "Chia Seeds" a few days back. You can go through those post by clicking these links - Sunflower Seeds and Chia Seeds.

As for Today's Post, it is solely dedicated to the "Superfood Flax Seeds" and their nutritional value. 

So, let's begin understanding the nutritional value and health benefits of Flax Seeds in the following parts:

   1. What are Flax Seeds?

   2. Nutritional Value

   3. Health Benefits

   4. PCOS-Friendly Food

   5. Daily Recommended Dose

   6. How to include them in our diet?

   7. Flax Seeds in a nutshell


1. What are Flax Seeds?

The word "Flax" refers to the unspun fibres of the Flax plant. 

Flaxseed - which has earned the position of "Superfood Seed" in recent years - is esteemed as the member of the genus Linum in the family of Linaceae.

The Flax plants are a type of food and fibre crop which is cultivated basically in colder parts of the world. This plant is also known as linseeds or common flax. And, the oil extracted from their seeds is called linseed oil.

The tiny dark-brown flaxseeds are highly rich in numerous essential nutrients which are very advantageous for both mind and body. Therefore, they are reckoned as "Nutritional Superfood" across the world.

The healthy nutrients found in flax seeds are strong enough to send you in bewilderment. Some of them are - Omega-3 fatty acids, Protein, Fibre, Antioxidants, Calcium, Potassium, Magnesium, Manganese, Iron and Vitamins. 

Apart from these healthful nutrients, flaxseeds are also rich in a special plant-based compound which is called 'Lignans'. Lignans are phytoestrogen [plant estrogen] which blocks harmful synthetic chemicals in our bodies.

The nutty, crunchy flavour of these seeds make them easy to incorporate into foods and beverages.   


2. Nutritional Value

The nutritional awareness of people attached to the importance of eating healthy meals has upsurged insanely in the past few years. 

This has given a sudden rise to the demand of many highly-nutritional food items that have been overshadowed by other nutrients until recently. One of these underrated food items was Flax seeds! 

The flax plant is an old crop that has been used for health and medicinal purposes for centuries. 

However, the incorporation of flax seeds into day-to-day life in order to maintain healthy dietary habit has recently sprung to an astonishing height... so much so that even doctors and dieticians have started recommending them to their patients to avail their incredible nutritional benefits.

These tiny seeds are loaded with tons of healthy nutrients, such as - Omega-3 fatty acids, Protein, Fibre, Antioxidants, Calcium, Potassium, Magnesium, Manganese, Iron, Vitamins and Lignans 'the plant-based compound'.

The breakdown of nutritional content in a one-ounce [30 gm or 2-3 tablespoon] serving of flax seeds has been shown hereunder:

   ⧭ Calories : 16% of the RDI [Reference Daily Index]

   ⧭ Total Fat : 5% of the RDI 

   ⧭ Dietary Fibre : 29% of the RDI 

   ⧭ Total Carbohydrate : 3% of the RDI 

   ⧭ Protein : 5.5 gm   
                             
   ⧭ Calcium : 6% of the RDI  
 
   ⧭ Iron : 10% of the RDI 

   ⧭ Potassium : 5% of the RDI 

   ⧭ Magnesium: 30% of the RDI

   ⧭ Vitamin B6 : 7% of the RDI

3. Health Benefits

Like discussed above, the plant-based compound is found inside the hard shell of flax seeds. This compound offers tremendous health benefits... so much so that they can even cure many fatal diseases like cancer.

In addition, myriads of health benefits can be availed with the daily intake of one ounce of flax seeds, such as:-

➤ Good source of Omega-3 fatty acids - Flax seeds are loaded with a high amount of Omega-3 fatty acids and 6 essential fatty acids - that are quintessential for balancing hormones.

➤ Good source of Fibre - The

➤ Good source of Antioxidants - The

➤ Good source of Antioxidants - The

➤ Good source of Antioxidants - The

➤ Weight Management - Flax seeds play a significant role in reducing weight.

➤ Good for Diabetic people - The

➤ Good for Women with PCOS - These seeds help in regulating fluctuating hormones and boosting fertility

➤ Good for Pregnant women - It has been observed in various studies that lifestyle changes along with the daily intake of flax seeds have a surprising effect in the infertility of women living with PCOS.


4. PCOS-Friendly Food


Polycystic means "multiple cysts". Women diagnosed with PCOS usually carry many cysts inside their ovaries. That's why this condition is called Polycystic Ovarian Syndrome.

Polycystic Ovarian Syndrome or PCOS is not a disease but an incurable medical condition - whose cure hasn't been discovered yet. 

Basically, PCOS is a syndrome that causes hormonal imbalances and infertility-related issues in women during their reproductive years.

To know more about What is PCOS in detail, please click here to visit my old post.

Women with PCOS use to have:-

➧ High insulin resistance. The excess flow of insulin stimulates the ovaries to produce more male hormones "Androgen" than required. And, the over-production of Androgen directly affects the menstrual cycle.

➧ High level of Androgen hormone. It is a "male hormone", the excess production of which affects the menstrual cycle. 

➧ High level of Estrogen hormone. It is a "female sex hormone", the excess production of which thickens the endometrial, subsequently leads to irregular period and infertility issues.

➧ Low level of progesterone hormone. It is a reproductive hormone, the lower production of which affects ovulation and egg-release process.

➧ Inflammation. The low grade of chronic inflammation is often seen in PCOS. And inflammation leads to hormonal imbalance, untimely ovulation and high androgen production.

As we all know that PCOS is an incurable condition since its root cause is unknown and its exact treatment is yet to be discovered. But did you know that PCOS's symptoms vary from woman to woman? 

Some of the common symptoms of PCOS are - weight gain, acne, irregular menstruation, infertility, male pattern hair growth, unpredictable ovulation, fluctuation hormones, etc. 

The combination of some of these symptoms can have catastrophic effects on a woman's life. Since PCOS is an untreatable medical condition, the only option remains in our hand is to either reduce or suppress its symptoms.

Flax seeds act as an elixir in this regime. They offer a massive amount of various essential nutrients - which are very important for improving PCOS's symptoms.
 
So, in order to control the symptoms of PCOS,  a well-planned and timely diet is equally important as a healthy lifestyle and regular exercise!
 
For instance - 

Flax seeds are pretty high in fibre - which lowers blood sugar level, improves digestion and prevents constipation.

Flax seeds are loaded with Omega-3 fatty acids - which keeps our reproductive hormones balanced.

➧ Flax seeds are a good source of plant-based compound 'Lignans' - which keeps 

➧ Flax seeds are rich in protein - which keeps one fuller for a long time and promotes weight loss. 

5. Daily Recommended Dose

Based on the recent clinical study - the daily recommended dose of Flax seeds should be 1 ounce [30 grams] or two tablespoons

Like I explained before, just one serving of Flax seeds replenishes our body with a large dose of Omega-3 fatty acids, Fibre, plant-based compounds, Protein, Vitamins, Magnesium, Iron, Calcium, etc. 

Even the recent studies show that the daily consumption of flax seeds can render impressive health benefits in various ways, such as - improving heart health, gut health, hormonal imbalance, and digestive system, lowering high cholesterol level and blood pressure and blood sugar levels. etc.

Evidently, Flax seeds deserve to be called "Superfood Seeds" due to high nutritional content.


6. How to include them in our diet?

The nutty, crunchy flavour of Flax seeds is in itself tasteful enough to eat alone, let alone adding these seeds to various dishes - which will undoubtedly enhance the overall taste of the dish.

However, Flax seeds can be incorporated into your diet in three forms:-

   ➧ Whole Seeds

   ➧ Ground/Powdered Form of Flax Seeds

   ➧ Flax Seeds Oil

One can choose any form depending on their taste and preference.

I personally like powdered form of flax seeds as they are easily digestible and more nutritious in the ground form.

I'm also highlighting some of the ways to add/sprinkle the whole flax seeds to your stable diet without any hassle:

   ➧ With bowlful of oatmeal containing flakes, nuts and seeds

   ➧ With fruits, vegetable and salads.

   ➧ With sprouts

   ➧ With Burgers and sandwiches

   ➧ With smoothies and parfait

There are myriads of ways apart from the above-mentioned menus. But, I'm leaving the rest to you to explore and experiment 😜 All the best buddy 👍

7. In Nutshell


A proactive approach towards your health can help you cope up with any health issues seamlessly! And, choosing the right kind of food for maintaining a healthy life and fitness is the first proactive step in this regime. 

Flaxseed has recently gained huge popularity among the health-conscious people across the world because of the prevalence of high nutritional value in them.

Therefore, you should also not ignore the existence of Flax seeds if you are a health-conscious person too because these seeds are considered as the top source of Omega-3 fatty acids on the planet.

30gm of recommended daily intake of these seeds can leave wondrous effects on your health - proven by various clinical tests.

For women with PCOS, it has been observed that the daily intake of these seeds for a few months can bring life-changing results in their lives. How? Because they regulate your reproductive hormones, improves insulin resistance and controls the excess production of testosterone hormone [the male hormone] - the three major obstacles in PCOS treatment.

The powdered version of flax seeds is highly recommended by doctors and dietician - as one can absorb both soluble and insoluble fibre of these seeds if taken in ground form. Also, the nutritional value of these seeds enhances after they are ground.

Some of the benefits you can avail with the daily consumption of these seeds are:-

⧭ Good source of fibre, Omega-3 Fatty acids and Lignans

⧭ Good source of antioxidants

⧭ Reduces the risk of cancer

⧭ Regulates hormonal imbalance

⧭ Improves digestion

⧭ Good for heart health

⧭ Lowers bad cholesterol

⧭ Lower blood pressure

⧭ Good for Diabetics

⧭ Good for Women with PCOS


Availability :

Flax seeds are considered an 'inexpensive and readily-available' source of extensive nutrients, making them reachable to mass. 

Anyone can find them in almost all grocery shops and supermarkets. You can also order them from various online selling platforms, like - Amazon, Flipkart, Big Bazar and so on. 

In fact, Amazon and similar websites always offer them at heavy discounts, making them cheaper than offline purchases.

Therefore, I have added the link here in case you would like to visit and check it out.

  

That's all for today.

I hope my post helps you in making the right choice.

Also, thanks for visiting my blog.

I would love to have you here again. Till then, bye-bye, take care.

Lots of love 💓

Krazyreviews ~


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3 Comments

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July 15, 2020 at 10:36 PM ×

I admire your knowledge.👍

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Kord Blog
admin
July 20, 2020 at 7:12 AM ×

Seriously, I didn’t know about this. But to be honest people don’t like to eat seeds instead they pour back into soil.

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July 21, 2020 at 11:48 PM ×

I am not surprised that nuts generally are packed with loads of super nutrients, they are precursors of plants in the first place. Just thinking, is the linseed oil beneficial for PCOS patients?

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