Linseed the Flax with Natural Nutrition.
Introduction:
Linseed or Common Flax (Linum usitatissium) is a flowering plant cultivated as food crop in Indian subcontinent and as a food and fiber crop in rest of the world having temperate climates. This plant has many names in different parts of Bharat, as Alsi, Tisi, Neel Pushpi, Kshuma, Uma, Pichchhalla, Atsi, and Jawasu etc. There are many species of Linseed or Flax; most of them are grown for fibers for industrial uses. Linseed plants are also grown as decorative plants because of its beautiful flowers, generally blue in color but different varieties of this plant also bear white, yellow and red flowers also. Linseed plants grown for their seeds are generally shorter, 1.5 to 2 feet high, have more branches and produce more seeds than those grown primarily for linen fiber. Leaves of Linseed plants are bluish-green or brownish-green, slender lanceolate, 2 to 4 cm long and 2 to 3 mm broad. The flowers are 1.5 to 2.5 cm in diameter with five petals, which can be colored blue, white, yellow and red depending on the species. Linseed is borne in dry globular capsules, each with ten long flat elliptical seeds with slight projection at one end. The seeds are about 3 to 4 mm long and 1 to 2 mm broad, brown in color and smooth-shiny surface. Outer layer of the seeds contains a mucilaginous substance that makes them sticky when wet. A whole air dried seed usually contains nearly 33 to 43 percent oil by weight. Flax plants grown for fibers are 3 to 4 feet high, with slender stems.
Uses:
Linseed of Flax seeds are used as food supplements in general but some specific medicinal uses of the seeds and oil extracted from seeds are being advised by traditional Vaidyas are very significant aspects when the usefulness of Linseed are discussed. Some species of are Linseed are grown in European countries especially in France for the fibers to make linen, fabrics for inner wear and curtains sheets. Let’s classify the uses of Linseed plants as a whole, seeds, oil and fibers.
- Plants as a whole:
*Decorative Plants: Linseed is grown as ornamental plants in gardens and flower pots. At least three different varieties of this plant are grown in gardens and balconies as decorative plants, one having blue flowers and others having yellow, white and red flowers.
*Fibers: Europeans used to praise the beautiful hairs of their women as “flaxen hair”, perhaps such phrases have been made after the soft, lustrous and flexible fibers of Linseed. Fibers are extracted from the phloem beneath the surface of the stem of Linseed plants. Bundles of fibers have the appearance of blonde hair. Linseed fibers are stronger than cotton fibers but less elastic. A refined textile ‘linen’ made from Linseed fibers are widely used in many countries of Europe as bed sheets, curtain cloths, covers of pillow and also to make inner wears.
- Seeds:
*Culinary: Seeds of Linseed contain fat, fiber and protein as nutrients, so it is widely used as energy food. Seeds are roasted at mild flames and powdered to serve with salt or jiggery. Linseed powder is also used as stuffing in preparing many dishes in Gujarat, Rajasthan, UP, MP, Bihar and Jharkhand. Very tasty and healthy food items are prepared and consumed in many parts of Bharat using Linseed powders.
*Nutritional Supplement: Roasted and ground Linseed are widely used as an egg substitute in vegan baking recipes. Seeds contain extra fiber and omega-3s, so Linseed is used as an important component in cookies and muffins.
*Medicinal Supplements: Vaidyas of rural Bharat often suggest roasted Linseed powders to children having lean and thin body, people suffering from acute constipation and digestive issues, ladies having improper menstruation cycle and girls suffering from hair-fall issues.
*Fodder: Seeds of Flax and remains of seeds after extracting oil, both are good feed for hen, cock, pigeon and other birds. Cattle are also fed with oil cakes of Linseed for healthy and energetic living of cattle and beasts of burden.
- Oil:
*Cooking Oil: Linseed oil is one of the best cooking oils quite fit for human consumption. Meals made from this oil can be recognized as a healthy diet as they are rich in omega-3 fatty acids and in dietary fiber.
*Industrial use: Linseed oil is used to dilute paints to be used on wood furniture due to its glossy and transparent appearance. It is a good preservative for wood, so it is used to increase durability of furniture, wooden frames, and decorative wooden articles. Its drying characteristic makes it useful as oil varnish for wood, making printing inks, oil paints and oilcloth. Its water repelling property makes it suitable for coating concrete surfaces of buildings, bridges and parking lots.
- Fibers:
A variety of Linseed is cultivated in many European countries mainly for fibers; seeds and oil are bonus for the farmers. Fibers obtained from the stem of the Linseed plants are very light, soft, shiny, lustrous and flexible. Fibers are classified into grades; the best grade fibers are used to make linen fabrics to make towels, under-garments, curtains and bed sheets. Second grade fibers are used in making ropes and twine. The third grade fibers are used in paper industry to make high quality papers for bank notes and cigarette rolling papers.
Health Benefits:
Tiny seeds of Flax are awarded with lots of nutrients as calories, fats containing mostly unsaturated fat, carbohydrates, proteins, fibers, sodium, magnesium, iron, selenium and thiamine. Linseed is zero sugar energy food and suitable for children as well as men and women all. Ayurveda has identified many health benefits of this oil-seed, verified by experiments and their results. Let’s discuss some of health benefits of this golden brown seeds and its oil.
*Weight Management: Obesity is one of the major health issues among us which causes many health issues including knee joint pain, heart problems, blood pressure problems, laziness, sleeplessness and most dangerous health issue anxiety and depression. Incorporating Linseed into diet may help with healthy and sustainable weight management because of its soluble fiber content. Mucilage coating over seeds forms a gel like consistency when comes in contact with water; this slows down hunger rate and helps in weight management.
*Digestive Health Enhancer: We have many micro-organism in our intestine which are responsible for regulating our digestion and absorption processes, seeds of Linseed as a diet supplement promote the ‘gut flora’ and enhance our digestive health. Ground seeds mixed with salt should be taken along with our daily diet in small amount; nearly ten to fifteen gram daily is enough to serve as regulator of our digestion in a week.
*Diabetes Treatment: A gel-forming fiber, mucilage coating over linseed slows down the release of glucose into the blood and prevents sugar level increase. A chemical compound Secoisolariciresinol Di-Glycoside (SDG) present in Linseed is very helpful in reducing the risk of type-1 diabetes and delay the onset of type-2 diabetes.
*Cardiovascular Health: Many researches; conducted over the positive effects of consuming Linseed have proved the benefits of this tiny magical seed. The lignin present in the seeds could significantly reduce plasma cholesterol and glucose concentrations in the human body. Milled flaxseed lowers total and LDL cholesterol in people with peripheral artery disease. The omega-3 fatty acids in Linseed have been found to cut the risk of coronary heart disease and also help improve the functioning of the arteries.
*Arthritis: Roasted and ground Linseed is very effective treatment of inflammatory arthritis due to rich presence of omega-3 fatty acids. The anti-inflammatory alpha linolenic acid (ALA) is one of the many medicinal components present in Linseed helps to decrease pro-inflammatory compounds in the body to relieve inflammatory arthritis.
*Menstrual Cycle: Regular consumption of Linseed by women helps to ovulate during every menstrual cycle because of hormone balance. It has potential to reduce menstrual cramps and to regulate easy menstrual flow. Linseed may help ease menopause symptoms like hot flashes.
*Anti-Cancer: Rich content of omega-3 fatty acids help prevent different types of cancer cells from growing, lignin present in Linseed is an antioxidant which slows down tumor growth by preventing from forming new blood vessels. It is also preventive against breast cancer among women.
*Anti-Radiation: Linseed as dietary supplement may be protective against radiation exposures caused by alpha radiations, X-ray radiations and also from harmful radiations caused by sun. Consumption of Linseed can lower inflammation, repair injury, remedial over oxidative damages and other effects of radiation exposures.
Risks:
There are only two side effects are evident so far about the consumption of Linseed, 1. Allergic effects and 2. Over consumption of Linseed. So it is suggested by Ayurvedic Vaidyas that one should confirm the allergic sensitivity before consuming Linseed and only prescribed dosage should be consumed.
Conclusion:
Linseeds are very rich in fibers and may provide good amounts of protein. They are also rich in fat and one of the best plant based sources of heart healthy omega-3 fatty acids. Linseed is a good source of several vitamins and minerals required for optimal health. It contains vitamin B1, copper, molybdenum, magnesium and phosphorus. Apart from these health supplements Linseed is source of several plant compounds including p-coumaric acid, frolic acid, gynogenic glycosides, phytosterols and lignin responsible for many health benefits. Linseed contains soluble fiber promoting weight loss by reducing hunger and decreasing cravings. It may help fight heart disease by lowering blood pressure, regulating blood cholesterol and increasing the level of heart healthy omega-3 fatty acids. Linseed may improve digestion, curing constipation. Reduce blood sugar level and lower the risk of cancer.
FAQs:
- Should Linseed be consumed raw or roasted?
Roasted and ground Linseeds are consumed with warm water to improve digestive system and fight against constipation but raw Linseeds are effective in weight loss.
- How much Linseed should be consumed daily?
10 to 20 gm. Roasted and grounded Linseed is enough for several health benefits for a man or woman as daily dose.
- How are Linseeds stored?
Dried Linseeds are suggested to store in air tight container at cool and dark places.
- Are Linseeds safe during pregnancy?
Yes, Linseeds are quite safe for every one in every condition if the consumer is not allergic and not consuming over doge.
- Which has more health benefits; Linseed or chiaseed?
Both are rich in omega-3s, fiber and oxidants but they differ slightly in their nutrient profile.
