Health benefits of flax seeds
For centuries, flax seeds have been prized for their health-protective properties.
In fact, Charles the Great ordered his subjects to eat flax seeds for their health. So it's no wonder they acquired the name Linum usitatissimum, meaning "the most useful."
Nowadays, flax seeds are emerging as a "super food" as more scientific research points to their health benefits.
Here are 10 health benefits of flax seeds that are backed by science-
1. High in Omega-3 Fatty acids
They are a rich source of alpha-linolenic acid (ALA), a mostly plant-based omega-3 fatty acid.
ALA is one of the two essential fatty acids that you have to obtain from the food you eat, as your body doesn't produce them.
Animal studies have shown that the ALA in flax seeds prevented cholesterol from being deposited in the blood vessels of the heart, reduced inflammation in the arteries and reduced tumor growth.
A Costa Rican study involving 3,638 people found that those who ate more ALA had a lower risk of heart attack than those who consumed less ALA .
Numerous studies have also linked ALA to a lower risk of stroke.
2. Good Sources Of Lignans, which May Reduce Cancer Risk
Interestingly, flax seeds contain up to 800 times more lignans than other plant foods .
Observational studies show that those who eat flax seeds have a lower risk of breast cancer, particularly postmenopausal women .
Additionally, according to a Canadian study involving more than 6,000 women, those who eat flax seeds are 18% less likely to develop breast cancer.
However, men can also benefit from eating flax seeds.
In a small study including 15 men, those given 30 grams of flax seeds a day while following a low-fat diet showed reduced levels of a prostate cancer marker, suggesting a lower risk of prostate cancer.
Flax seeds also appeared to have the potential to prevent colon and skin cancers in laboratory and animal studies. Yet, more research is needed to confirm this .
3. Rich In Dietary Fiber
What's more, flax seeds contain two types of dietary fiber— soluble (20–40%) and insoluble (60–80%).
On one hand, soluble fiber increases the consistency of the contents of your intestine and slows down your digestion rate. This has been shown to help regulate blood sugar and lower cholesterol .
On the other hand, insoluble fiber allows more water to bind to the stools, increases their bulk and results in softer stools. This is useful for preventing constipation and for those who have irritable bowel syndrome or diverticular disease .
4. Lowers Blood Pressure
Studies on flax seeds have also focused on its natural ability to lower blood pressure.
A Canadian study found eating 30 grams of flax seeds daily for six months lowered systolic and diastolic blood pressure by 10 mmHg and 7 mmHg, respectively.
For those who were already taking blood pressure medication, flax seeds lowered blood pressure even further and decreased the number of patients with uncontrolled high blood pressure by 17% .
Furthermore, according to a large review that looked at data from 11 studies, taking flax seeds daily for more than three months lowered blood pressure by 2 mmHg .
While that might seem insignificant, a 2-mmHg reduction in blood pressure can lower the risk of dying from stroke by 10% and from heart disease by 7%.
5. High Quality Protein, Provides Satiety, Aids In Weight Loss
Numerous lab and animal studies have shown that flaxseed protein helped improve immune function, lowered cholesterol, prevented tumors and had anti-fungal properties. It is known to provide satiety and keeps hunger away for a long time.
The feelings of reduced hunger were likely due to the soluble fiber content of flax seeds. It slows digestion in the stomach, which triggers a host of hormones that control appetite and provide a feeling of fullness. Flax seeds' dietary fiber content may aid weight control by suppressing hunger and increasing feelings of fullness.
6. May Help Control Blood Sugar
It's characterized by high blood sugar levels as a result of either the body's inability to secrete insulin or resistance to it.
A few studies have found that people with type 2 diabetes who added 10–20 grams of flaxseed powder to their daily diet for at least one month saw reductions of 8–20% in blood sugar levels.
This blood sugar-lowering effect is notably due to flax seeds' insoluble fiber content. Research has found that insoluble fiber slows down the release of sugar into the blood and reduces blood sugar.
7.Combats inflammation
Consuming flax seeds regularly can help fight swelling and inflammation in people who suffer from a deficit in omega-3 fatty acids.
8. Lowers incidence of hot flashes
Just 2 tablespoons of ground flaxseeds can reduce hot flashes by half in peri-menopausal and post-menopausal women.
9. Encourages healthy bowel movement
If the inside of your body is performing perfectly, the result will show on your skin. A healthy, proper bowel movement prevents skin diseases and encourages newer, healthier skin cells.
10. Keeps skin healthy
The omega-3 fatty acids in flax seeds minimise skin rashes, irritation and redness, and also help wounds heal faster.
11. Moisturises skin
Flax seeds help the body secrete more oil, and keep it soft and supple, making it perfect for your winter diet. Massaging the skin with flax seed oil prevents moisture from escaping and also keeps wrinkles at bay.
12. Protects from the sun
Flax seeds offer protection against skin damage from sun exposure and prevent skin cancer.
13. Fights acne
Flax seeds control the production of sebum that could lead to acne. For acne-free skin, eat 1-2 tablespoons of ground flax seeds daily.
14 .Stops hair breakage
Eating flax seeds makes your hair elastic and strong, and prevents hair breakage.
15. Prevents dandruff
Use flaxseed oil for hair to keep your scalp nourished and moisturised, and prevent flaking and dandruff. After applying flaxseed oil use a Lemon Fresh shampoo for further dandruff reduction.
16. Fights male baldness
Flax seeds fight the enzyme that leads to male baldness.
The only downside is that our bodies cannot digest whole flax seeds. In their powdered form, there are many ways you can add them to your diet.
THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.
PS-
THOSE INTERESTED IN
RECIPES ARE FREE TO VIEW MY BLOG-
https://gseasyrecipes.blogspot.com/
FOR INFO ABOUT KNEE
REPLACEMENT, YOU CAN VIEW MY BLOG-
In fact, Charles the Great ordered his subjects to eat flax seeds for their health. So it's no wonder they acquired the name Linum usitatissimum, meaning "the most useful."
Nowadays, flax seeds are emerging as a "super food" as more scientific research points to their health benefits.
Here are 10 health benefits of flax seeds that are backed by science-
1. High in Omega-3 Fatty acids
If you are a vegetarian, flax seeds can be your best source of omega-3 fats.
They are a rich source of alpha-linolenic acid (ALA), a mostly plant-based omega-3 fatty acid.
ALA is one of the two essential fatty acids that you have to obtain from the food you eat, as your body doesn't produce them.
Animal studies have shown that the ALA in flax seeds prevented cholesterol from being deposited in the blood vessels of the heart, reduced inflammation in the arteries and reduced tumor growth.
A Costa Rican study involving 3,638 people found that those who ate more ALA had a lower risk of heart attack than those who consumed less ALA .
Numerous studies have also linked ALA to a lower risk of stroke.
2. Good Sources Of Lignans, which May Reduce Cancer Risk
Lignans are plant compounds that have antioxidant and estrogen properties, both of which can help lower the risk of cancer and improve health .
Interestingly, flax seeds contain up to 800 times more lignans than other plant foods .
Observational studies show that those who eat flax seeds have a lower risk of breast cancer, particularly postmenopausal women .
Additionally, according to a Canadian study involving more than 6,000 women, those who eat flax seeds are 18% less likely to develop breast cancer.
However, men can also benefit from eating flax seeds.
In a small study including 15 men, those given 30 grams of flax seeds a day while following a low-fat diet showed reduced levels of a prostate cancer marker, suggesting a lower risk of prostate cancer.
Flax seeds also appeared to have the potential to prevent colon and skin cancers in laboratory and animal studies. Yet, more research is needed to confirm this .
3. Rich In Dietary Fiber
Just one tablespoon of flax seeds contains 3 grams of fiber, which is 8–12% of the daily recommended intake for men and women, respectively .
What's more, flax seeds contain two types of dietary fiber— soluble (20–40%) and insoluble (60–80%).
On one hand, soluble fiber increases the consistency of the contents of your intestine and slows down your digestion rate. This has been shown to help regulate blood sugar and lower cholesterol .
On the other hand, insoluble fiber allows more water to bind to the stools, increases their bulk and results in softer stools. This is useful for preventing constipation and for those who have irritable bowel syndrome or diverticular disease .
4. Lowers Blood Pressure
Studies on flax seeds have also focused on its natural ability to lower blood pressure.
A Canadian study found eating 30 grams of flax seeds daily for six months lowered systolic and diastolic blood pressure by 10 mmHg and 7 mmHg, respectively.
For those who were already taking blood pressure medication, flax seeds lowered blood pressure even further and decreased the number of patients with uncontrolled high blood pressure by 17% .
Furthermore, according to a large review that looked at data from 11 studies, taking flax seeds daily for more than three months lowered blood pressure by 2 mmHg .
While that might seem insignificant, a 2-mmHg reduction in blood pressure can lower the risk of dying from stroke by 10% and from heart disease by 7%.
5. High Quality Protein, Provides Satiety, Aids In Weight Loss
Flax seeds are a great source of plant-based protein, and there's growing interest in flaxseed protein and its health benefits. Flaxseed protein is rich in the amino acids arginine, aspartic acid and glutamic acid .
Numerous lab and animal studies have shown that flaxseed protein helped improve immune function, lowered cholesterol, prevented tumors and had anti-fungal properties. It is known to provide satiety and keeps hunger away for a long time.
The feelings of reduced hunger were likely due to the soluble fiber content of flax seeds. It slows digestion in the stomach, which triggers a host of hormones that control appetite and provide a feeling of fullness. Flax seeds' dietary fiber content may aid weight control by suppressing hunger and increasing feelings of fullness.
6. May Help Control Blood Sugar
Type 2 diabetes is a major health problem worldwide.
It's characterized by high blood sugar levels as a result of either the body's inability to secrete insulin or resistance to it.
A few studies have found that people with type 2 diabetes who added 10–20 grams of flaxseed powder to their daily diet for at least one month saw reductions of 8–20% in blood sugar levels.
This blood sugar-lowering effect is notably due to flax seeds' insoluble fiber content. Research has found that insoluble fiber slows down the release of sugar into the blood and reduces blood sugar.
7.Combats inflammation
Consuming flax seeds regularly can help fight swelling and inflammation in people who suffer from a deficit in omega-3 fatty acids.
8. Lowers incidence of hot flashes
Just 2 tablespoons of ground flaxseeds can reduce hot flashes by half in peri-menopausal and post-menopausal women.
9. Encourages healthy bowel movement
If the inside of your body is performing perfectly, the result will show on your skin. A healthy, proper bowel movement prevents skin diseases and encourages newer, healthier skin cells.
10. Keeps skin healthy
The omega-3 fatty acids in flax seeds minimise skin rashes, irritation and redness, and also help wounds heal faster.
11. Moisturises skin
Flax seeds help the body secrete more oil, and keep it soft and supple, making it perfect for your winter diet. Massaging the skin with flax seed oil prevents moisture from escaping and also keeps wrinkles at bay.
12. Protects from the sun
Flax seeds offer protection against skin damage from sun exposure and prevent skin cancer.
13. Fights acne
Flax seeds control the production of sebum that could lead to acne. For acne-free skin, eat 1-2 tablespoons of ground flax seeds daily.
14 .Stops hair breakage
Eating flax seeds makes your hair elastic and strong, and prevents hair breakage.
15. Prevents dandruff
Use flaxseed oil for hair to keep your scalp nourished and moisturised, and prevent flaking and dandruff. After applying flaxseed oil use a Lemon Fresh shampoo for further dandruff reduction.
16. Fights male baldness
Flax seeds fight the enzyme that leads to male baldness.
The only downside is that our bodies cannot digest whole flax seeds. In their powdered form, there are many ways you can add them to your diet.
- Mixed with water, as an egg substitute in baked goods
- In breakfast oats, cereals, raita and smoothies
- Add flax seed powder to bring a new dimension to your curries
- Sprinkle liberally in mayonnaise on your sandwich
- Edible flax seed oil can be used as a salad dressing
THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.
PS-
THOSE INTERESTED IN
RECIPES ARE FREE TO VIEW MY BLOG-
https://gseasyrecipes.blogspot.com/
FOR INFO ABOUT KNEE
REPLACEMENT, YOU CAN VIEW MY BLOG-
https:// kneereplacement-stickclub.blogspot.com/
FOR
CROCHET DESIGNS
https://gscrochetdesigns.blogspot.com
Labels: aids weight loss, anti-inflammatory, constipation, dandruff, flax seeds, hot flashes, immunity, lowers BP & cholesterol, Omega-3 fatty acids, reduces risk of cancer, skin problems
posted by G S Iyer at 8:57 AM
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