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Flax seeds (Alsi): Research-Backed Health Benefits

As scientific research expands its area of interest, many food items are coming into the limelight. Flaxseeds are one such item. Considered a ‘superfood,’ they have been prized for their amazing health benefits for centuries. So much so that their scientific name, Linum Usitatissimum, means ‘the most useful Linum.’

The flax plant (also known as Linum usitatissimum) grows to reach about 2 feet tall and produces flaxseed. It was most likely first planted in Egypt, although it is now grown all over the world.

Flaxseed Nutritional Facts:

Flaxseeds contain a good amount of protein, dietary fibre, B vitamins and minerals like iron, calcium, magnesium, phosphorus and potassium. Flaxseeds also contain high levels of Omega-3 fatty acids ( mostly ALA- Alpha-Linolenic Acid).

Did You Know 

Health Benefits of Flaxseed Are:

Flaxseeds are rich in both soluble and insoluble dietary fibre. Insoluble fibre absorbs a lot of water and increases the bulk of faeces. This maintains regular bowel movements and prevents constipation. They are very useful for people suffering from Irritable bowel syndrome (IBS).[1]

Soluble fibre slows our digestion and reduces cholesterol and blood sugar levels.[2] This reduces the chances of cardiovascular diseases and is helpful for people with Diabetes Mellitus.

Flaxseeds – a simple ingredient to support your brain health. Flaxseeds are packed with omega-3 fatty acids, which are essential for maintaining healthy brain function. Consuming flaxseeds may improve cognitive function, memory and overall brain health.

Dr. Siddharth Gupta, MD

Alpha-Linolenic Acid (ALA), the Omega-3 fatty acid present in high quantities in flaxseeds, prevents the deposition of cholesterol in the blood vessels of the heart. It is also effective in reducing inflammation in the arteries.[3]

Soluble fibre and proteins in Flaxseeds are also responsible for the reduction of cholesterol levels in our blood. Flaxseed consumption is also known to reduce blood pressure.[4]

Read More: 6  Natural Ways to Reduce Cholesterol

Plant compound, Lignans are present in Flaxseeds. As per research, Lignans were found to be effective in reducing the risk of breast cancer in women and prostate cancer in men.[5]

Did you know that flaxseeds may help stop excessive bone turnover, which may increase your bone density over time? That’s right – these tiny seeds are packed with nutrients that are essential for bone health, including magnesium, phosphorus and omega-3 fatty acids.

Dr. Smita Barode, BAMS

Flaxseeds also contain Omega-3 fatty acids  and proteins in high amounts. These proteins and Omega-3 fatty acids were found to prevent the development of tumours, further reducing any risk of cancer.

The soluble fibre in flaxseeds improves blood sugar levels by slowing down digestion. Thus, it helps in the management of type 2 diabetes mellitus.

Read More: 4 Foods that Are Good for Diabetics

Proteins in flaxseeds contain amino acids like Arginine, Aspartic acid and Glutamic acid. These amino acids were found to protect our body from a variety of fungal Infections, thus improving our overall immunity.[6][7]

Read More: 7  Simple Ways to  Boost Immunity

Flaxseeds are your best friends when it comes to stress reduction. In addition to their omega-3 fatty acids, which have been shown to reduce stress and anxiety, flaxseeds are also high in magnesium, a mineral that can help regulate cortisol levels in the body.

Dr. Anuja Bodhare, MD

The soluble fibre in flaxseeds slows our digestion. This makes us feel full for a long period of time.[8]

Satiety, thus improved, reduces hunger. It further reduces our food intake, in turn reducing the number of calories consumed by our body every day. This results in the reduction of weight.

Reduction in blood pressure due to consumption of flaxseeds reduces the risk of stroke.

Hot flashes and night sweats are common symptoms observed in women, going through menopause.

Lignans, the plant compounds present in flaxseeds have a weak oestrogen effect. As per research, this oestrogen effect of Lignans was found to ease hot flashes in post-menopausal women.[9]

How to consume flaxseeds?

The daily dose of flaxseeds:

If you’re looking to improve your facial appearance naturally, flaxseed oil maybe a good natural option. This oil is packed with essential fatty acids, which help hydrate and nourish the skin from within.

Dr. Rajeev Singh, BAMS

Also Read: Flaxseed for Hair Growth: Unveiling Its Research-Based Potential Benefits

Storage of flaxseeds:

Ground flaxseeds are best stored by keeping them in airtight containers and refrigerating them.

Side Effects of Flaxseeds:

Higher doses of flaxseeds may cause side effects like diarrhoea, nausea, stomach pain, flatulence, bloating etc.

Also Read: 10  Health Benefits of Eating Sabja Seeds

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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4 Healthy Snack Ideas for Kids

Getting Kids To Eat Healthily

Every mother will agree – feeding kids is a cumbersome and tiresome task. And things get insanely tricky when it comes to feeding them anything ‘healthy.’   Kids, these days are extremely finicky when it comes to eating right and with the plethora of junk options available it’s nowhere close to easy when it comes to convincing the brats and bring them onto a healthy plate.

So, if you are already tired and losing the steam running after your little ones, these instant and highly healthy snacking ideas should breathe a new lease of life into your super hectic schedule. Why? Because we bring you 4 interesting healthy snack ideas for kids!

Here Are 4 Healthy Snack Ideas

1. Healthy Granola Bites

Most kids love to munch on chocolate bars. Now, you can replace these unhealthy bars with some very healthy granola bites. Here’s a quick snapshot of this highly yummy recipe:

Ingredients:

Method:

  1. Put all the ingredients in a large bowl.
  2. Once all the ingredients are well-mixed, use your hands to make medium-sized balls.
  3. Refrigerate for 1-2 hours and give them to the kids whenever they feel hungry between their meals.
  4. You can also add a few bites to a glass of cold milk and serve it as a delicious chocolate smoothie.

How Is This Snack Healthy?

Oats is a versatile ingredient that has enough fibre and proteins for the kids. Because of its neutral taste, it can be used as a savoury as well as a sweet snack. Flax seeds improve brain function and boost the development of eyes and brain tissue in kids. And the benefits of honey are numerous. Together, this snack is an excellent combination of healthy goodness for the kids.

2. Pizza

Pizza and healthy? Yes, that’s indeed possible! Make the bread at home using multi-grain aata or pick up a packet of whole-wheat pizza dough at a grocery store near you!

And to make a lip-smacking version of the toppings follow the below recipe:

Ingredients:

Method:

  1. Mix all the ingredients in a large bowl and if you want to make it healthier add a spoonful or two of flavoured yoghurt to it.
  2. Preheat the oven and place the pizza with the mixed toppings in it.
  3. Bake it till golden brown and serve hot.

How Is This Snack Healthy?

As soon as you mention Pizza, the image it paints is that of a high-fat frozen food delight that has no good whatsoever. But with a whole wheat pizza dough, the pizza base is low in calories and fat. Your child will gain fibre, essential nutrients and complex carbohydrates. Additionally, a pizza is a great way to get the kids to eat veggies.

Healthy snacks help manage kids’ hunger and boost nutrition. Snacks can keep them from getting so hungry that they get cranky. Snacks may help prevent overeating at meals. And for picky eaters of all ages, snacks are a chance to add more nutrients to their diets.

Dr. M.G. Kartheeka, MBBS, MD

3. Healthy Chocolate Chip Cookies

A favourite any time snack, this one is loaded with almonds, uses coconut oil instead of butter and honey instead of sugar. Therefore, it surely can’t get healthier than this!

Ingredients:

Method:

  1. Mix all the ingredients mentioned above in a bowl except the sliced pieces of almonds.
  2. Preheat the oven to 150 Degree Celsius.
  3. Keep ready a tray with baking paper.
  4. Wet your palms a little. Take a spoonful of mixture in your hand and make medium-sized balls. Place a sliced piece of almond on top and keep adding the ready ball to the tray.
  5. Bake for 15-20 minutes till they start to get lightly brown on all sides.
  6. Along with the kids, you too can munch on a few without feeling guilty!

How Is This Snack Healthy?

For those who struggle to get their kids to eat dry fruits, this chocolate chip cookie recipe with almonds instead of flour is heaven-sent. And almonds contain healthy fats, proteins, magnesium, fibre and vitamin E.

4. Popcorn Salad

Don’t fret at the thought of the kid asking you for popcorn! Give it to them but of course, the nutritious way.

Ingredients:

Method:

  1. Mix all the veggies in a large bowl.
  2. Once they are thoroughly mixed, add the fresh air-popped popcorns.
  3. Sprinkle a little salt, black pepper, and some lemon juice. (Don’t put a lot of lemon juice, else the popcorns will get soggy)
  4. Prep it up with finely chopped coriander
  5. Serve immediately

Also Read: Is Granola Good For You: Unraveling the Truth Based on Nutrition Science

Conclusion

Getting children to eat healthy foods is a tough task, but these healthy snack ideas and with a little innovation can be a success!

Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation