Flax seeds are also known by the names linseed /common flax / Agasi / Akshi / Jawas / Javas / Alashi / Tisi / Ousahalu.It has a warm ,earthly and nutty flavor.
There are two varieties –Yellow and brown variety.These two varieties have almost similar nutritional profile and equal short chain omega 3 fatty acid .But the yellow flax has a completely different oil profile and is very low in Omega 3 Fatty acids.
100grams of ground flax seed has about 450 kilocalories, 41 grams of fat, 28 grams of fiber, and 20 grams of protein.
Flax seeds are rich in Alpha Linolenic Acid,an Omega -3 fatty acid and are becoming very famous these days.
The presence of Omega -3 fatty acid has anti inflammatory properties. This fact is significant in conditions such as osteoarthritis, Migraine headache, asthma, osteoporosis, rheumatoid arthritis etc.,reduces the risk of colon cancer.This omega 3 fatty acid also reduces the risk of heart attack / stroke.It is also said to reduce the cholesterol levels.It is also high in fiber.
In spite of the health benefits, there are some risk factors as well. A normal amount of 50 grams is considered safe. When the flax seeds are used in cooking, the heat is said to reduce the presence of cyanogenic glycosides. In some people it may cause bloating / flatulence. While using flax seeds,it is advisable to consume more water to avoid constipation. It is also better to use flax seeds in a moderate level in the diet.
You can include flax seed by using it with your daily cereal , use it as an egg substitute , add to milkshakes, soups etc, add it to recipes that require a nutty flavor.
Recipes with Flax seeds
Labels: Kitchen Dictionary