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Wellbeing
Seeds of content
The tiny flaxseeds can pack in a punch as these provide a huge amount of benefits. These oil seeds are specially rich in omega-3 fats, similar to those found in fish, and can be useful for vegetarians
 Flaxseeds,
traditionally known as linseed or alsi are tiny seeds packed with huge
amount of beneficial fats similar to those found in fish. Good news
for those who do not wish to eat fish is that flaxseeds are just as
good or may be even better.
Originally, from Egypt,
flax plant has been known to man since stone ages. It seems that the
Greek and the Roman civilisations were aware of its health benefits
and used it in their cooking. Gradually, its use spread to Canada,
which is currently the major producer of this extremely useful plant.
In India, it is used in traditional medicine and given to lactating
mothers. Its oil is mainly used for industrial purposes.
Flaxseeds owe their
benefits to their high content of alpha linolenic acid (ALA), an
essential fatty acid, a precursor to omega-3 fats, phytoestrogens (lignans)
as well as their high-fibre content. Omega- 3 fats are the kinds of
fats present in fish and fish oils. Currently, modern-day diets are
highly deficient in this type of fat, as the intake of refined
vegetable oils like corn, peanut, safflower and sunflower has
increased exponentially. A deficiency of this essential fat is
associated with several conditions such as allergies and heart
disease.
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Flaxseeds may also improve conditions associated with heart disease, diabetes, inflammatory conditions such as allergies,decrease blood pressure and lower blood cholesterol
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These fats get converted
to prostaglandins-hormone like substances which help balance the
immune system, decrease inflammation, decrease blood pressure and
decrease the tendency to form blood clots. These may also improve
conditions associated with heart disease, diabetes, inflammatory
conditions such as allergies and rheumatoid arthritis. Other benefits
of omega-3 fats include improvement in brain function and protection
from common ills, including depression, asthma, pre-menstrual syndrome
(PMS) and certain types of cancer. Studies at the University of
Toronto showed that 25-50 gm of flax per day helped to lower blood
cholesterol significantly.
Flax contains certain
lignans (phytoestrogen), which convert in the body to compounds that
are similar to the body’s own estrogen, but have much weaker
activity. This perhaps is the reason why flax helps in lowering
hormone-linked cancers such as breast or colon. Human studies are
limited, but a study showed that tumour growth in breast cancer
patients was reduced when they were given daily muffins containing 25
gm of ground flax.
Besides, good fat and
lignans, flaxseeds are also a good source of soluble and insoluble
fibre. Soluble fibre helps lower cholesterol levels and consequently
lower risk of heart disease, while the insoluble fibre helps prevent
constipation without worrying about dependency. Soluble and insoluble
fibre aids regular bowel movement without abdominal cramping or
bloating. Ensure it is taken with adequate fluids. It is also gluten
free and ideal for those with sensitive intestinal tracts.
 Nutritionally, flaxseeds
are also a good source of magnesium, which helps to reduce the
severity of asthma by keeping airways relaxed and open, lowers high
blood pressure and reduces the risk of heart attack and stroke in
people with atherosclerosis and diabetic heart disease, prevents the
blood vessel spasm that leads to migraine attacks, and generally
promotes relaxation and restores normal sleep patterns.
Although there is no
recommended daily amount, but many studies recommend use of 1-2
tablespoons of ground flaxseeds daily. Eating the whole seeds will not
provide most of the benefits. Ground seeds are preferable for deriving
maximum benefit. Grind them in your coffee grinder and once ground
store in an air tight, opaque container in a refrigerator or freezer,
else these tend to get rancid very easily.
Flaxseed oil is
cholesterol free and provides omega-3 fats. However, it does not
provide fibre or lignans present in the seeds. It is also very
unstable and has a very limited shelf life. It breaks down with heat
and must not be used for cooking.
The writer is a clinical
nutritionist, founder, theweightmonitor.com, founder, Whole Foods
India and founder president, Celiac Society for Delhi
Take 5
 1
Flaxseeds can be purchased either whole or ground. Although ground flaxseeds may be more convenient, whole flaxseeds have a longer shelf life. While purchasing flaxseeds, make sure that there is no evidence of moisture.
2
Whole flaxseeds must be stored in an airtight container in a dark, dry and cool place.
3
It is important to store ground flaxseeds in a tightly sealed container in the refrigerator or freezer to prevent rancidity as they are much more prone to oxidation and spoilage.
4
Sprinkle flaxseeds (whole/ground) onto your hot or cold breakfast cereal, salads, yogurt, dressings and soups.
5
Add ground flaxseeds to muffins, cookies or breads.
Start with a small amount, such as one teaspoon, and slowly build up to 2 tablespoons in 7-10 days. Patients on tamoxifen should not consume large amounts and must check with their physician before adding in their diets. Pregnant women or those considering pregnancy consult with their healthcare providers.
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Health Capsules
 Iron may
prevent behavioural issues in small babies
Iron supplements
may help boost brain development and ward off behavioural
problems in babies who are born a bit on the small side, a new
study from Sweden suggests. Low birth-weight babies are more
likely to end up iron deficient, researchers said. They need
more of the nutrient for catch-up growth and haven't stored as
much as other babies if they're also born premature.
Weight loss?
There’s an app for that
Mobile devices
that let people track how much they eat and exercise may help
them shed pounds over and above the benefits of a typical
weight-loss program, a new Northwestern Medicine study suggests.
Researchers found overweight and obese adults lost an average of
over 6 kg more when they had personal digital assistants (PDAs)
and occasional phone coaching to help them in addition to a
group program. Bonnie Spring, lead investigator of the study,
said, "Most of us have no idea how many calories we consume
and how much physical activity we get. The app gives you
immediate feedback on this and helps you make smart decisions in
the moment." The study included 69 overweight and obese
adults who were an average age of 58 and primarily men. The
study was published in the Archives of Internal Medicine.
Knee
replacement linked to weight gain
Being overweight
is known to increase the risk of needing a knee replacement, but
a new study finds that knee replacement surgery may also raise a
person's risk of gaining weight. Analysing the medical records
of nearly 1,000 knee-replacement surgery patients, researchers
found that 30 per cent of them gained 5 per cent or more of
their body weight in the five years following surgery.
Uncircumcised
males may get more UTIs
Infections of the
kidney, bladder and urethra happen in uncircumcised baby boys at
10 times the rate of circumcised boys, and over a lifetime
uncircumcised men are four times more likely to experience one,
according to a new analysis of past research. Urinary tract
infections (UTIs) are most common in boys' first year of life,
and circumcision was already known to make a difference in their
risk, but how much and whether that carried through to adulthood
was unclear, Australian researchers say.
 Diabetes can up
heart failure risk
An analysis has
revealed that diabetics are up to 65 per cent more likely to
have heart failure. The National Diabetes Audit looked at data
on almost two million people and also found increased risk of
other complications, and premature death, the BBC reported. The
researchers compared the rates of a range of complications among
people with diabetes with those seen in the same sized group in
the general population. At least 45,000 people with the
condition had heart failure — where the heart does not pump
blood as effectively as it should, when the expected number
would have been 27,300. And people with diabetes were also at a
significantly increased risk of need an amputation of the foot
or leg. All complications studied are recognised as being linked
to diabetes and therefore more likely to occur in people with
the condition. But the researchers say better preventative care
would reduce cases. The audit also estimated people with
diabetes have a 40 per cent higher risk of death than the
general population.
Overeating
youth likely to take up drugs
Kids and teens who
reported overeating, including binge eating, were more likely to
start using marijuana and other drugs in a new study based on
surveys of close to 17,000 youth. Binge eating — defined by
loss of control during overeating — was also tied to a higher
chance of depression and becoming overweight or obese,
researchers found.
Now, a female
condom that wards off STD
Researchers have
developed a female condom that not only provides contraception
but can also protect against sexually transmitted diseases (STD)
and conveniently dissolves gradually over a few days.
Researchers at the University of Washington (UW) developed the
condom from tiny microfibres through a method called 'electrospinning'.
These are then designed to dissolve after use, either within
minutes or over several days. Not only would the condom block
sperm, it could time-release a potent mix of anti-HIV drugs and
hormonal contraceptives, the Daily Mail reported. Kim Woodrow,
assistant professor of bio-engineering at Washington, and
co-authors Emily Krogstad and Cameron Ball, both first-year
graduate students, say: "This method allows controlled
release of multiple compounds. We were able to tune the fibres
to have different release properties." One of the fabrics
dissolves within minutes, offering users immediate protection,
while another fabric dissolves gradually over a few days,
providing an alternative to the birth-control pill, to provide
contraception and protect against HIV. — Agencies |
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