I ate plantain peels for the first time and now i can say the taste is not bad at all. I was lucky enough to get it from a bunch of fresh cut plantain. It was crispy and I love the crunchy sound it gave while I chewed. How did you feel when you tasted it?
This week, I’m going to talk about flax seeds. It is also called flaxseed and also spelled flaxseed. These are small, edible seeds of the North American flax plant known as Linum usitatissimum (the specific epithet in its species name, “usitatissimum”, means “most useful”. It is in the family of the Linaceae. It occurs in two basic varieties/colors- brown and yellow (golden). It produces a vegetable oil which is one of the oldest commercial oils. Both the seed and the oil are packed with protein. Not only these seeds add a nutty flavor to dishes, but they are also packed with nutrients such as heart-healthy fats and fiber. The seed also contains phytoestrogens called lignans which are similar to the hormone estrogen.
It is used as an egg substitute in recipes. A gel that can be applied to skin and hair is made by boiling the seed. It is used as a dietary supplement to prevent constipation, diabetes, high cholesterol, heart disease, cancer, and several other conditions. It contains anticancer compounds which are polyphenols that can help manage certain types of cancer, including breast cancer. It may be able to help you in your weight loss efforts due to its fiber content. It increases the chances of conception by promoting normal ovulation and restoring hormonal balance. It is good for postmenopausal women as it protects them from cardiovascular problems.
Let’s see some of the advantages
Loaded with nutrients: Flaxseeds are a good source of many nutrients, including protein, fiber, and omega-3 fatty acids. It is particularly rich in thiamin, a B vitamin that plays a key role in energy metabolism as well as cell function. It is also an excellent source of copper which is involved in brain development, immune health and iron metabolism.
Rich in omega-3 fatty acids: Flaxseeds are an excellent source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid important for heart health. ALA is one of two essential fatty acids that you must get from the foods you eat since your body does not produce it. Animal studies suggest that the ALA in flaxseeds may help reduce inflammation and prevent cholesterol from building up in the blood vessels of your heart. A recent study in 8,866 people linked increased ALA intake to lower cholesterol levels and a lower risk of ischemic heart disease linked to narrowed arteries and type 2 diabetes.
May help protect against cancer: Flaxseeds are rich in lignans which are plant compounds that have been studied for their potent cancer-fighting properties. Interestingly, this seed contains 75 to 800 times more lignans than other plant foods. Some studies link flaxseed consumption to a lower risk of breast cancer, especially in postmenopausal women. Animal and test-tube studies also show that flaxseed protects against colorectal, skin, blood and lung cancer.
High in fiber: One tablespoon (7 grams) of ground flaxseed contains two grams of fiber, or about 5% and 8% of the recommended daily intake for men and women respectively. It contains two types of fiber – soluble and insoluble which are fermented by bacteria in your intestines to support gut health and improve bowel regularity.
May lower cholesterol levels: According to a month-long study in people with peripheral arterial disease, consuming four tablespoons (30 grams) of ground flaxseeds daily reduced LDL levels 15% (bad) cholesterol. A 12-week study in 112 people with high blood pressure found similar results, indicating that four tablespoons (30 grams) of flaxseed per day caused significant reductions in body mass index (BMI). ), total cholesterol and blood pressure.
May lower blood pressure: Flaxseeds are known for their ability to lower blood pressure. A review of 15 studies found that supplementation with flaxseed products, including flaxseed powder, can significantly reduce systolic and diastolic blood pressure levels.
May stabilize your blood sugar: According to a review of 25 studies, whole flaxseeds may lower blood sugar and prevent insulin resistance, a condition that impairs the body’s ability to effectively regulate blood sugar. This hypoglycemic effect may be due to the soluble fiber content of this seed. Research shows that soluble fiber slows the absorption of sugar into the blood, which can lower blood sugar.
May help you manage your weight: Several studies suggest that flaxseeds may help manage your weight. An older study found that a drink with flax fiber tablets containing 2.5 grams of soluble fiber reduced feelings of hunger and overall appetite. This is likely because soluble fiber slows digestion and increases feelings of fullness, which can be especially helpful if you’re trying to lose weight. In fact, a large review of 45 studies found that flaxseed supplementation caused significant reductions in body weight, BMI, and belly fat.
In a study titled “Flaxseed Oil Treatment Induces Apoptosis in Cultured Malignant Cells,” by
Alison L. Buckner et al, these results indicated that flaxseed oil can specifically inhibit cancer cell growth and induce apoptosis in some cancer cells and suggest that it has additional potential in cancer therapy.
In a study titled “Long-term consumption of a diet enriched with flaxseed decreased the incidence of ovarian cancer and prostaglandin E₂ in hens”, by Erfan Eilati et al, the results demonstrated that there was a reduction in the severity and incidence of ovarian cancer in hens fed a flaxseed diet. .
In a study titled “Flaxseed lignans and polyphenols enhanced activity in streptozotocin-induced diabetic rats,” by Dan Draganescu et al, results showed that flaxseed extract can serve as a promising additional therapeutic approach in the management of diabetes.
Roast your seeds and grind them. Grinding will allow good absorption of nutrients. Use all ground seeds at once. Although there are no specific recommendations for consuming flaxseed, 1-2 tablespoons per day is considered a healthy amount. Do not exceed four ground tablespoons. My favorite way to eat it is to add it to my smoothies. You can add it to your baked goods, add it to your cereal, and sprinkle it over yogurt. However, flax seeds also have side effects if not consumed in moderation! There are conflicting answers to the question of whether it is safe during pregnancy and breastfeeding, best to avoid it if you fall into those categories. Due to its high fiber content, it is important to drink plenty of fluids while taking it. Since it has a hypoglycemic and hypotensive effect, taking it while taking medication for these conditions might lower blood sugar and blood pressure too much (this does not mean that diabetics and people with high blood pressure should not take it). take). omega-3 fatty acid, It can increase the effects of blood thinners. Flaxseed consumption may decrease the effects of oral contraceptives and estrogen replacement therapy.
Enjoy your flax seeds.