Flaxseeds have been all the rage these past few years. Known for alleviating digestion and constipation issues, flaxseeds are packed with other nutrients as well.
Dr Ushakiran Sisodia, Registered Dietician and Clinical Nutritionist, Nanavati Max Super Speciality Hospital, Mumbai, said flaxseeds can be consumed during the monsoon. “It is recommended to drink warm water with lime added to it while consuming flaxseeds during this season to prevent any digestive issues,” she added.
Let’s take a look at the health benefits of flaxseeds.
Nutritional profile of flaxseeds
The nutritional values of per 100 grams of flaxseeds are as follows, according to Dr Sisodia.
– Calories: 534
– Total Fat: 42g (Saturated fat: 3.7g, Cholesterol: 0mg)
– Protein: 18g
– Total Carbohydrate: 29g (Dietary fibre: 27g, Sugar: 1.6g)
– Vitamin C: 1%
– Calcium: 25%
– Iron: 31%
– Vitamin B6: 25%
– Magnesium: 98%
– Sodium: 30mg
– Potassium: 813mg
Per cent daily values are based on a 2,000-calorie diet, individual requirements may vary, Sisodia noted.
Health benefits of flaxseeds
Sisodia elaborated on the numerous health benefits of flaxseeds.
- Good for reducing cholesterol: Flaxseeds are beneficial for individuals with high cholesterol and diabetes.
- Helpful in PCOS: They are also considered to be helpful for those with PCOS (Polycystic Ovary Syndrome).
- Aids digestion and brain health: The seeds are a rich source of soluble fibre, which can aid in digestive health, and Omega-3 fatty acids, which are beneficial for brain health.
- Helps constipation: Drinking warm water can aid in preventing constipation associated with flaxseed consumption.
Can diabetics consume flaxseeds?
Yes, diabetics can consume flaxseeds as they help in keeping sugar levels under control, as per Sisodia. However, it is advisable to consult with a clinical nutritionist before including them in their diet, she noted.
Is flaxseed beneficial during pregnancy?
Yes, flaxseeds can be beneficial for pregnant women.
“They can be consumed in forms like chutney or as a part of mukhwas after lunch,” said Sisodia.
It is important to consult a clinical nutritionist before including them in the meal plan during pregnancy.
Things to keep in mind before consuming flaxseeds
According to Sisodia, here are some things to keep in mind before adding flaxseeds to your diet.
– Allergies: Individuals should be cautious of potential allergies and monitor for any abdominal distress or constipation, ceasing consumption and consulting a healthcare provider if these symptoms occur.
– Overconsumption: It is essential to maintain a balanced consumption to avoid overconsumption which could potentially lead to digestive issues.
