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Overview

Benefits of Flax Seed And Its Side Effects

Flaxseed is a seed procured from the flax plant. It has various health benefits and can add a lot to your diet if consumed regularly and properly. It is known for having high fiber content and low carbohydrates, it promotes healthier skin and hair, weight loss, the lowering of cholesterol, and digestive health. Its other benefits include that it is gluten free, rich in Omega-3 fatty acids, has high amounts of antioxidants present in them, helps with the symptoms of menopause and regulates menstrual cycles and even helps prevent certain types of cancer. This is why flaxseed is known as a superfood.

Benefits of Flax Seed And Its Side Effects

Table of Content

Flax Seed
Nutritional Value of Flax Seed
Health Benefits of Flax Seed
High fiber and low carbs
It promotes healthier skin and hair
It promotes weight loss
It lowers your cholesterol
It is gluten-free
It has high quantities of antioxidants
It promotes digestive health
It fights cancer
It has Omega-3 Fatty Acids
It helps with symptoms of menopause
Uses of Flax Seed
Side-Effects & Allergies of Flax Seed
Cultivation of Flax Seed

Flax Seed

Flaxseeds small seeds, as the name suggests, and are often golden, tan or brown colored. They are known for being the richest sources of alpha-linolenic acid or ALA (omega-3 fatty acids that are plant based), and are therefore an important part of one’s diet. They are also extremely rich in lignans, making this seed a highly valuable addition to your meals.

Nutritional Value of Flax Seed

When it comes to the nutritional value of flaxseeds, there are several vital nutrients to be gained from this superfood. In 100g of flaxseed, you will find 534 calories. The total fat present in them is 42g, out of which there is 3.7g of saturated fat, 29g of polyunsaturated fat, and 8g of monounsaturated fat. It was 0mg of cholesterol. A 100g of flaxseed also has 30mg of sodium and 813mg of potassium. The total carbohydrate content is 29g with 27g of dietary fiber present and 1.6g of sugar. It also has 18g of protein, and 25% of the daily recommended dose of calcium, 1% of vitamin C, 31% of iron, 25% of vitamin B-6, and a whopping 98% of magnesium. However, it has 0% of vitamin A, B-12, and D.

Health Benefits of Flax Seed

Mentioned below are the best health benefits of Flax Seed
Health Benefits of Flax Seed

High fiber and low carbs

In general, it is advised to consume at least 30g-40g of foods that are rich in fiber on a daily basis. Food with high fiber content are known for aiding digestion. Flaxseeds are extremely rich in mucilage gum content, which is essentially a fiber that forms a get and is water soluble. It is great for the intestinal tract as it prevents the food in the stomach from moving too quickly to the small intestine. As a result, your body can absorb nutrition better. As flaxseed has both, soluble and insoluble fiber, it helps with colon detoxification, losing fat, and reduces sugar cravings as well.

It promotes healthier skin and hair

A great way to improve your hair, skin, and nails without having to add additional regimes to your day is to simply add 2 tablespoons of flaxseeds to your breakfast. This is because the ALA fats that are present in the flaxseeds help improve the health of your skin and hair as they have essential fats and B-vitamins that are known for reducing flakiness and dryness, two qualities that are highly undesired in skin and hair. Flaxseed oil can also be ingested for the same purpose, or it can be added to any other essential oils to create a skin moisturizer that’s totally organic.

It promotes weight loss

Flaxseeds are known for preventing and managing obesity and leading to healthy weight loss. This is because flaxseed has high amounts of healthy fats and fiber, which keep you feeling satisfied and full for much longer than other foods. Therefore, the chances of getting hungry soon and consuming more calories is greatly reduced. Moreover, ALA fats are also known for helping to reduce inflammation. Though this might seem disconnected from weight loss, it is actually quite important as inflamed bodies tend to hold excess weight easily. Ground flaxseed can be added to smoothies, salads, or soups to facilitate healthy weight loss.

It lowers your cholesterol

Having high amounts of bad cholesterol in the blood can be a cause for concern as it can lead to arteries clogging, heart disease, and strokes. Flaxseed lowers the overall cholesterol in the body. The fiber content of flax seeds that is soluble can trap cholesterol and fat within the digestive track and prevents it from being absorbed by the body. It also traps bile in the similar fashion, which is great because bile is made from cholesterol that is present in the gallbladder. This trapped bile is excreted naturally through the digestive track, which then forces the body to produce more of it. As a result, the excess cholesterol that is present in the blood is used up, which lowers the overall cholesterol in the blood.

It is gluten-free

Most healthy diets these days promote gluten free ingredients. Flaxseeds are a great substitute for grains that contain gluten, such as wheat. This is ideal for people who are allergic to gluten or have celiac disease. Flaxseeds can also be considered a great alternative way to bring omega-3 fats into the body for those who are allergic to seafood and cannot get the nutrition from them.

It has high quantities of antioxidants

Flaxseed is high in lignans which are essentially fiber related polyphenols that give the body the benefits of antioxidants such as anti-ageing, cellular health, and hormone balance. They also help with growing more probiotics in the system, which then helps by eliminating candida and yeast present in the body. Lignans are also great for your overall health and immunity. They are anti-viral and antibacterial and can therefore help avoid common flus and colds.

It promotes digestive health

Flaxseeds can add a lot to one’s body when included in the diet simply because they promote better digestive health. The ALA that is present in the flax protects the lining of the digestive tract and maintains better gastrointestinal health. It is quite good for people who suffer from Crohn’s disease or have any other ailments related to the gut mainly because it helps reduce its inflammation. Flaxseed has high quantities of insoluble and soluble fiber which is great for the digestive system and also has high quantities of magnesium. It can also help relieve constipation by stimulating peristalsis, the contraction and opening of the muscles in the gut.

It fights cancer

Flaxseeds are known for fighting against colon, ovarian, prostrate, and breast cancer, and is therefore a wonderful food to include in your diet. This is because there are three important lignans that are found in flaxseed that get convert by the bacteria in the intestines into enterolactone and enterodiol. These balance hormones in a natural way and are responsible for reducing the occurrence of breast cancer. The lignans that are found in flaxseeds are also known for reducing the occurrence of endometrial and ovarian cancer.

It has Omega-3 Fatty Acids

Flaxseed contains a healthy amount of ALA, which is considered a good fat and it is crucial to include it in the daily diet.

It helps with symptoms of menopause

The lignans that are present in flaxseed help women with managing the symptoms of menopause. They are also a great alternate to use for hormone therapy because they have estrogenic properties in them. These estrogenic properties can also reduce the risk of osteoporosis. Flaxseeds are great for women who are still in their menstrual cycles as well as it can help regulate the cycle.

Uses of Flax Seed

Apart from the benefits that have been discussed, this seed has a host of uses. Flaxseed can be used in baking as a substitute for wheat and other grains that are not gluten-free. Medicinally, flaxseed can be used in order to treat sore throats, infections in the respiratory tract and cough. It is used to treat kidney problems in patients who have Lupus. It even helps with depression and ADHD. It is also used in medicines that treat rheumatoid arthritis, malaria, and infections of the bladder. Flaxseed can also be applied to the skin by people who want to treat eczema, acne, boils, burns, and inflammations. The flax plant is a fiber plant which can be used to produce linen and other fibers.

Side-Effects & Allergies of Flax Seed

Although flaxseed is quite safe to consume, there are certain instances where its consumption can be possibly unsafe. Pregnant women and women who are breastfeeding are usually asked to avoid taking flaxseed as it often acts like estrogen and it may be harmful to the pregnancy or the infant. People who have a bleeding disorder are advised not to consume flaxseed as it may slow down the process of clotting, leading to more bleeding. Patients with gastrointestinal obstructions cannot consume flaxseed has it helps with bowel movements and may speed things along faster than the body can naturally handle with those obstructions. It can also speed up hormone related conditions as it acts like estrogen.

Cultivation of Flax Seed

It is believed that flaxseed is native to Egypt. It is grown and cultivated throughout the world and can be easily found in places like Europe, South America, Asia, and the United States of America. It is also believed that humans have been consuming flaxseed for nearly 6,000 years now and that it was the first superfood to be grown and eaten.

Popular Questions & Answers

What is the correct way of eating flax seeds. At what time of the day should we eat flax seed?

M.Sc - Dietitics / Nutrition
Dietitian/Nutritionist, Bangalore
Flax seeds must be consumed in ground from for the complete benefit,whole flax seeds just pass through the digestive system.Can be taken in anytime of the day eg: powdered flax seed in oatmeal, in yogurt,smoothie,they can also be added to the dosa or idli batter
4 people found this helpful

What should I do to stop eating frequently as I have to lose weight but can't control eating?

Diploma in Diet and Nutrition, B.Pharma, MD - Alternate Medicine
Dietitian/Nutritionist, Gurgaon
Whenever you feel like eating have some flax seeds/pumpkin seeds/nuts. They are rich in fibers which keep you full for longer time. To lose weight you need to focus upon some basic food plan like cutting down on grains and sugar. This helps immediately. Avoid processed food. The healthy weight loss diet should contain ample amount of vegetable with sufficient protein. Taking some dietary supplements helps in weight loss as well. Sample diet plan:- a) breakfast - russian salad with boiled eggs. B) lunch - cooked vegetable + 1 chapatti NutroActive brownXatta +salad +curd. C) snacks - dry fruits and nuts with green tea or lemonade. D) dinner - paneer tikka or chicken tikka with green chutney Suggested supplements:- a) microfruit and cytofresh tablets daily after breakfast b) lipolyzer tummy tablet after lunch and dinner. C) lipolyzer hips and thigh tab after lunch. Please Contact me for detailed diet plan.

Can I use patanjali awshwashila capsule or dabur shilajit gold capsule for improvement in stamina, is it safe? ,is it free from side effect? please help me regarding this.

MBBS, MD, DHMS (Diploma in Homeopathic Medicine and Surgery)
Homeopath, Indore
Take homeopathic medicines Ashwagandha Q 10 drops thrice a day and Acid phos 200 ,4 pills twice a day for a week and then report thereafter for further treatment. Foods that increase sexual stamina and keeps your body healthy and energetic. These sex foods include the following: 1. Banana - Bananas are good for sexual health. They naturally imbued with B vitamins that increases our stamina levels and helps to de-stress us 2. Peanut Butter - Peanuts are high in zinc which has been proven scientifically to increase a man’s sperm count and the sperm’s motility. 3. Beetroot Juice 4. Red Grapes 5. Oatmeal 6. Coffee - It helps to enhance sexual arousal if consumed in moderate amounts 7. Beans - Beans are naturally pure protein. They are rich in potassium, fiber, and antioxidants, all of which helps to increase sexual stamina and energy for longer lasting sexual performance 8. Citrus Fruits - Men who eat more citrus fruits like grapefruits and oranges can improve their sperm count and motility. Citrus fruits can boost bedtime performance due to its vast Vitamin C contents to improve better sperm health in men and to help infertility chances in both men and women. 9. Brown Rice, flax seeds 10. Apples 11. Soy Bean 13. Dry Fruits- Dry fruits have been proven to be effective in helping sexual impotency. Daily consumption of dry fruit varieties, help to increase sexual stamina. 14. Pumpkin and corn besides this be hydrated, avoid smoking and alcohol, spicy and fatty food do some yoga or exercises for more queries, ask us.
1 person found this helpful

My sister has arthritis, last 5 years. She took lots of steroids tablets because of that tablets she put on weight, she cannot walk, sit down Can you suggest some Good therapy Thanks.

BSc - Food Science & Nutrition, PGD in Sports Nutrition and Dietitics , Diabetes Educator
Dietitian/Nutritionist, Mumbai
Hello, A Lifestyle modification diet plan will surely help her.She can get in touch with me online for the personalised diet chart.
1 person found this helpful

Hi, Is treatment for nil sperm count possible? I have taken lots of medicine already.

BASM, MD, MS (Counseling & Psychotherapy), MSc - Psychology, Certificate in Clinical psychology of children and Young People, Certificate in Psychological First Aid, Certificate in Positive Psychology, Positive Psychiatry and Mental Health
Psychologist, Palakkad
Dear lybrate user. Sperm Count. 40 million to 300 million is the normal range for the number of sperm per milliliter. Counts below 10 million are considered poor; counts of 20 million or more may be fine if motility and morphology are normal. 1. Avoid overheating your testicles. There's a reason our testicles rest outside our bodies: they need to stay a bit cooler than the rest of our internal organs. When testicles get too warm, they aren't able to produce as much sperm. There are a number of ways to make sure your testicles don't get overheated: Don't wear tight pants and jeans. Wear loose, cotton boxer shorts instead of briefs. Sleep without underwear so that your testicles stay cooler. Avoid hot baths and saunas. 2. Wear a jockstrap when you play sports. It goes without saying, because most men know this from experience, but a blow to the balls will hurt you and kill your sperm. 3. Massage your body with herbal oils. This, along with regular exercise, improves overall blood flow and circulation. Increased circulation means healthier sperm. 4. Reduce stress levels. Stress can decrease your sexual function, leading to reduced sperm production. If you work 12 plus hour days and never give yourself a chance to rest, your count might be down as a result. Try practicing relaxation techniques throughout the day to keep you feeling calm. Keep your mind and body healthy by regularly practicing yoga and meditation, or take up running or swimming. Stress hormones block Leydig cells, which are tasked with regulating testosterone production. When your body experiences too much stress, it can actually stop producing sperm altogether. Make sure you're getting enough sleep every night. Exhaustion can also lead to increased stress and cause decreased sperm production. 5. Stop smoking. Smoking cigarettes causes sperm counts to be lower, makes them move more slowly, and causes the sperm themselves to be misshapen. 6. Drink alcohol moderately. Alcohol affects your liver function, which, in turn, causes a dramatic spike in estrogen levels. 7. Ejaculate less frequently. Frequent ejaculations can lower sperm count. Your body produces millions of sperm each day, but if you already have low sperm count, consider storing them up longer between ejaculations. If you have sex or masturbate daily, cut down on the frequency for increased sperm production. 8. Be careful around toxins. Exposure to chemicals can affect the size, movement and count of your sperm. It's more and more difficult to avoid exposure to toxins, but it's absolutely necessary for your overall health and the health of your sperm. Do the following to decrease your exposure: If you work around chemicals all day long, protect your skin with long sleeves and gloves, and make sure you wear a mask and goggles to protect your face. Use natural cleaning supplies instead of cleaning with chemicals. Don't use pesticides or herbicides in your house or yard. 9. Be wary of medications. Certain medications can lead to decreased sperm count and even permanent infertility. If sperm production is a big concern for you, make sure you ask your doctor whether any medication prescribed might affect your sperm count. Look at the labels on over-the-counter medicines, too. 10. Involve in physical exercises. 11. Flax seeds increase testosterone in a man's body. They also contain essential fatty acids that are necessary for maintaining libido. Flax seeds help in the proper release of all sex hormones, facilitating sexual desire. Taking one tablespoon of flax seed every day will ensure your sexual health. Take care.

Popular Health Tips

Health Benefits of Flax Seeds

Sexologist Clinic
Sexologist, Faridabad
Health Benefits of Flax Seeds

Flaxseeds are well known for their generalized body health improvement potential as well for their specific "sex-related" benefits especially for men. Sometimes also called as flax or linseed, these small wonders come from the flax plant and contain lingams (substances that are beneficial for the heart and prevent against some cancers).

Flax seeds are an abundant vegetative source of Omega-3 fatty acids which, in turn, are very important for the health of our heart, brain, blood vessels and immune system. Also, flax seeds contain sufficient quantities of minerals such as calcium and dietary ingredients such as fiber.

One of the most "hot" topics of debate among experts today is; whether flaxseeds containing herbal supplements offer any potential for erection enhancement?

The sex benefits of "flax seeds consumption"

  • Libido: The sex-benefits of regular flax seeds consumption are well known and well-proven. Studies have shown that the regular (daily use) of flaxseeds helps to increase testosterone which leads to a natural increase in the normal effects associated with testosterone such as sexual desire and male sexual characteristics e.g. development and growth of sexual organs including penis, and testis. Also remember that flax seeds also have essential fatty acids, including omega-3 and omega-6, which are the major building blocks of all sex hormones.
  • Male fertility: The flaxseed oil helps to keep your sperms strong and mobile and, therefore is important in the treatment of male sterility (childlessness). For the same reason, flaxseed oil is a very good herbal supplement to consider taking while trying to promote fertility and achieve conception.

With respect to the protein content, flax seeds contain a very important amino acid called as L-Arginine which acts to support male sexual growth and health by increasing sperm count.

3 people found this helpful

Flax Seeds Health Benefits

M.sc - Nutrition Science
Dietitian/Nutritionist, Delhi
Flax Seeds Health Benefits

Flax seeds, sometimes called linseeds, are small, brown, tan or golden-colored seeds that are the richest source of a plant-based omega-3 fatty acid, commonly known as Alpha-Linolenic Acid (ALA).

About flax seeds

  • High in fiber, but low in carbs
  • High in omega-3 fatty acid
  • Flax seeds are gluten-free

Benefits of flax seeds

  • Improve digestion
  • Lower cholesterol
  • Reduce sugar cravings
  • Balance hormones
  • Fight cancer
  • Promote weight loss
  • High in antioxidants (lignans)
  • Assist fertility and menopause.
10 people found this helpful

Awesome Benefits Of Matcha Green Tea (An Upcoming Sensation)

M.Sc. in Dietetics and Food Service Management , Post Graduate Diploma In Computer Application, P.G.Diploma in Clinical Nutrition & Dietetics , B.Sc.Clinical Nutrition & Dietetics
Dietitian/Nutritionist, Mumbai
Awesome Benefits Of Matcha Green Tea (An Upcoming Sensation)

What is matcha green tea?

Matcha green tea is a premium green tea from japan. Since hundreds of years the zen used matcha green tea to help in meditation as it helps in calming the mind. Matcha is shade harvested, steamed, air dried, destemmed and hand pounded green tea. There are no artificial colours or preservatives added. It is sugar free and gluten free thus can be consumed by most of the people around the world. Stone grinding retains matcha’s peculiar taste.

Benefits of matcha green tea powder –

Benefits of matcha green tea are more prevalent than general green tea. Matcha tea is powdered and mixed with water unlike other green teas which are just dipped in water and removed. Consuming powdered leaves helps in more availability of the antioxidants present. Hence matcha green tea benefits more than the general green tea.

Matcha is an antioxidant storehouse:

It contains 137 times more poly phenol than regular green tea. Epigallocatechin gallate (egcg) is the major poly phenol present. Egcg is believed to burn the fat stores in the body for energy. It also increases the body’s immunity towards the diseases. Studies show high antioxidant levels in matcha helps in fighting cancer. Ecgc also detoxifies the body and removes all the unwanted waste materials from the system. This improves the skin texture and health. Read – sources of antioxidants 

Matcha is a mind relaxant:

The amino acid l- theanine present in matcha relaxes the brain activity. It helps in sharpening the alertness and concentrating ability of an individual. This was mainly why the zen used matcha for meditation. L theanine also helps in enhancing the mood. L theanine along with chlorophyll imparts distinct taste and creamy texture to the product.

Matcha helps in weight loss:

Benefits of flax seeds on weight loss:

Matcha increases the body’s thermogenesis by 20 -25 % than normal. Increased thermogenesis raises the body’s metabolism. This burns the body fat and reduces the weight. Stone pounding of matcha green tea retains the fiber in the tea. High fiber content as we all know is beneficial in weight loss.

Matcha reduces blood cholesterol:

A study in american journal of clinical nutrition, says that matcha helps in reducing the ldl cholesterol and lowers blood pressure. The high antioxidant property also plays a vital role in enhancing heart functioning. Read – how to reduce triglycerides 

Matcha controls blood sugar:

Benefits of bitter gourd on diabetes:

The high fibre content maintains the blood sugar levels. The chromium present in the tea aids the insulin activity in the body. Matcha tea is sugar free and hence allows diabetics to consume it without worrying about the increased sugar.

How to select the best quality matcha green tea?

Now that you know about the benefits of matcha green tea powder on health, you would want to buy this immediately. Each and every individual has a different taste. Some prefer a neutral light taste, some prefer sweet or some prefer strong taste in green tea. Selecting matcha becomes very easy if we know our taste buds. The light colour green tea is more on sweeter side whereas the darker ones taste more astringent and strong.

Your selection of matcha green tea will also depend upon how you want to take it. Different recipes require different types of matcha green tea. Kitchens and cafes use the lighter green tea. Baking requires the stronger matcha green tea, as it is more stable in high temperatures. With baking, the taste of matcha green tea powder becomes very subtle. So, use a stronger green tea for baked products like cakes, muffins, cupcakes, macarons etc.

Where can I buy matcha green tea in india?

This questions seems to be breaking all google search records lately. Well, you can buy matcha green tea online on amazon. Unlike other green teas, matcha is actually been used in baking cakes and macarons. Matcha is also used in making smoothies and latte. If you like the cold pressed juices, you can also order your “lights “from raw pressery.

Where and how can I use matcha green tea?

You can use matcha green tea powder in various sweet and savoury preparations. Matcha compliments and enhances the taste of lattes, macaroni, smoothies, cakes, icing, milkshakes or soups.

Did you know? 

Traditionally japan uses matcha as usucha or koicha tea. Usucha is a thin consistency tea made of second best quality of matcha green tea. We just have to sift the tea powder in a bowl, add hot water and whisk till tea becomes frothy.

Whereas, koichais thick consistency liquid. It is made by adding half the amount of water to double the amount of highest quality powder. Generally, cafes serve koicha tea.

Recipes for using matcha green tea powder:

Here are some recipes in which you can use this and avail the wonderful benefits of matcha green tea.

1] Matcha iced tea

Ingredients:

  • ¼ teaspoon – matcha green tea powder
  • 3 teaspoon – hot water
  • 1 teaspoon – honey
  • 5-6 pieces of ice cubes

Method:

  • Make a paste using matcha green tea powder and 2 – 3 teaspoons of hot water
  • Add honey in the paste
  • Fill the glass with ice cubes and pour the green tea paste over the ice
  • Garnish with lemon rind and mint leaves and serve

 

2] Custard apple smoothie

Ingredients

  • ½ teaspoon – matcha green tea powder
  • ½ small – custard apple
  • 150 ml – milk (skimmed)
  • ½ teaspoon (optional) – sugar

Method:

  • Mix matcha with few drops of hot water and make slurry
  • Blend custard apple, green tea slurry, milk and sugar (optional)
  • Blend again with few ice cubes and serve it chilled
     

3] Latte

Ingredients

  • ½ teaspoon – matcha green tea powder
  • 150 ml – milk

Method

  • Mix matcha with few drops of hot water and make slurry
  • Whisk the slurry till frothy
  • Pour hot milk on this frothed green tea and serve hot
     

Apart from these recipes, you can use matcha green tea powder in macaroni. Add ½ teaspoon in white sauce of macaroni to get green gravy macaroni.

2 people found this helpful

Foods And Dietary Changes Helps To Control High Blood Pressure

M.Sc. in Dietetics and Food Service Management , Post Graduate Diploma In Computer Application, P.G.Diploma in Clinical Nutrition & Dietetics , B.Sc.Clinical Nutrition & Dietetics
Dietitian/Nutritionist, Mumbai
Foods And Dietary Changes Helps To Control High Blood Pressure

Indian foods that help to control high blood pressure

Here are the details of how some of these foods that are included in the sample indian diet plan for high blood pressure, helps.

Flax seeds – It helps in lowering the elevated blood pressure. Flax seeds prevent from cardiovascular diseases and helps in lowering bad cholesterol. Read more about benefits of flax seeds.
Indian diet plan for high blood pressure

Sunflower seeds – Sunflower seeds are nutrient packed and they help in lowering high blood pressure. Sunflower eeds also protect against heat diseases.

Watermelon – Watermelons helps in lowering the elevated blood pressure with an amino acid called l-citrulline. It is packed with lycopene and fiber and helps in promoting heart health.
Indian diet plan for high blood pressure


Beetroot – The nitrates in beet root improve blood flow by helping the blood vessels to relax. According to an australian research, beet root can lower systolic pressure by 5 points within a few hours. Here is a recipe of beet root juice for detoxification. Read more about benefits of beetroot on health.
Indian diet plan for high blood pressure

Spinach – Spinach is super rich in minerals, specially potassium and helps in maintaining blood pressure near normal.

Whole grains (brown rice / whole wheat flour / oats) – whole grain have multiple health benefits. And maintaining blood pressure near normal is just 1 of them.


Dietary changes to maintain normal blood pressure:

In order to maintain normal blood pressure levels, various dietary modifications will have to be made. However, one can easily avoid medication of high blood pressure by taking some precautions while eating:

Eat a low sodium diet – Eating a low sodium diet doesn’t mean simply adding less salt to your meals; it also indicates consuming less of processed foods. This is because processed foods, canned foods and fast foods contain a high amount of sodium which affects the blood pressure adversely.

Include lots of fruits and vegetables in your diet – Eat lots of fruits and vegetables since they are rich in potassium and this mineral helps to lower the blood pressure. Fresh fruits are also rich in sodium, magnesium, calcium and anti-oxidants and together these help to control the blood pressure levels. Some useful fruits are apricots, bananas, avocados, melons, oranges, lemons, prunes, grapefruit, dates and raisins.
Indian diet plan for high blood pressure 

Limit your alcohol intake – Most people know that moderate amounts of alcohol can help to lower your blood pressure levels but people interpret this act the way they like. They drink alcohol in excess and this affects the blood pressure adversely. Limit your alcohol intake to a maximum of 2 per day to keep your blood pressure under control.
Reduce your caffeine intake – although caffeine raises your blood pressure levels very slowly, it does have a negative effect when consumed regularly. Also, the amount of caffeine you drink also makes a huge difference. One should not drink more than 200 mgs per day. You may take in one shot or divide it in to 2-3 small shots.


Stop smoking – The nicotine that is emitted from cigarette smoke is really dangerous, not only for your lungs but also for your heart. If you are smoke, you are not only endangering yourself but also all those around you. Quit smoking as soon as you can.

Eat only whole grains – Eating whole grains is as effective as anti-hypertensive medicines, since they contain lots of potassium and thus help to control blood pressure. They also contain many other nutritious elements such as fiber, selenium, magnesium, folate and iron. One should eat at least 85 gms of whole grains such as oats, wheat, brown rice, popcorn, quinoa and breakfast cereals.

Avoid fats – Excess of cholesterol and bad fats clogs the arteries. Limit your intake of fat and consume only good fats. Choose foods that contain omega-3 fatty acids. Try steaming, baking, grilling and boiling over frying foods. Food can easily be cooked with a very small amount of fat. It might not taste as good initially but this is what is good for your heart. Replace full fat yoghurt with low fat yoghurt.

Eat lean meats – Avoid red meats. Consume chicken and fish that contains omega-3 fatty acids. Bake, roast and grill the poultry but avoid frying. Salmon, tuna and herring are heart-healthy varieties of fish.

Limit your intake of sugar – Consume only natural sources of sugar such as fruits, raisins, dates and maple syrup. Avoid aerated beverages and packed juices since these contain a lot of sugar. Avoid unnecessary snacking and don’t eat huge portions. Try not to consume foods that contain high fructose corn syrup. This includes ketchups, crackers and soft drinks.

Flax Seeds - Health Benefits Of It!

Ph. D - Gastro & Human Nutrition Unit, BSc - Home Science, MSc - Dietitics/Nutrition
Dietitian/Nutritionist, Pune
Flax Seeds - Health Benefits Of It!

With increasing awareness about eating healthy, certain seeds are now being considered as super foods. Flax seeds, also known as “Alsi”, have amazing benefits and are recommended by all nutritionists.

Listed below are a few benefits of flax seeds:

  1. Help in losing weight: Flax seeds are loaded with required fats and fibre and consuming a handful of these seeds will make you feel full for longer. This reduces the temptation to binge eat and results in fewer calories consumed during the day. The ALA (alpha-linolenic acid) fats present in the flax seeds have also been found to reduce inflammation.

  2. Maintain heart health: Flax seeds are almost phenomenal as the fats contained in them are unsaturated fats which are wonderful for your health. Because these fats remain in the form of ALA fats, they help you in maintaining and improving heart health by reducing bad cholesterol and retaining the good cholesterol. Thus, the chances of getting a stroke or an attack are relatively low.

  3. Flaxseeds are High in Antioxidants (Lignans): Amongst its other incredible nutrition facts, flax seeds are also packed with antioxidants. Lignans are also known for their anti-viral and antibacterial properties, therefore consuming flax regularly may help reduce the number or severity of colds and flus.

  4. Improve colon health: These seeds are packed with fibre and are very low in unsaturated fats. This makes them useful in improving digestive health. Also, the fibre content makes bowel movements smoother and reduces constipation and diarrhoea.

  5. Healthy, supple and glowing skin: Adding flax seeds to your daily diet is a great idea as they are packed with ALA fats and Vitamin B which help in reducing flakiness and dryness of skin. Consuming flax seeds regularly also helps in getting rid of the symptoms of acne and eczema and are proven to reduce dry eye syndrome and puffiness. If you wish to discuss about any specific problem, you can consult a dietitian-nutritionist.

6950 people found this helpful

Table of Content

Flax Seed
Nutritional Value of Flax Seed
Health Benefits of Flax Seed
High fiber and low carbs
It promotes healthier skin and hair
It promotes weight loss
It lowers your cholesterol
It is gluten-free
It has high quantities of antioxidants
It promotes digestive health
It fights cancer
It has Omega-3 Fatty Acids
It helps with symptoms of menopause
Uses of Flax Seed
Side-Effects & Allergies of Flax Seed
Cultivation of Flax Seed