Flaxseeds have ten health benefits, and here's how to get them
Flaxseeds are a prized superfood with a long list of nutritional and health benefits. The small, nutty, and crunchy seeds have recently garnered superfood notoriety, but they are one of the world's oldest crops, having been grown since the dawn of civilization. These tiny seeds, often known as common flax or linseeds, originated thousands of years ago in the Middle East.
Flaxseeds were used to make textiles long before they were known for their incredible health advantages. Because of their rich omega-3 fatty acid and fiber content, they have now become a staple in the realm of healthy eating. Some people refer to them as "functional food," which refers to food that has the ability to improve one's health. Brown seeds have been shown to aid digestion and lower the risk of heart disease, type 2 diabetes, and cancer.
Nutritional value In comparison to other nuts, flaxseeds are inexpensive and high in calories, but they are also incredibly healthy. Flaxseeds have 534 calories per 100 grams, which implies a teaspoon of entire seeds has about 55 calories.
Other vitamins and minerals The following are the nutrients included in 10 grams of whole flaxseeds:
Water: 7 percent
Protein: 1.9 grams
Carbs: 3 grams
Sugar: 0.2 grams
Fiber: 2.8 grams
Fat: 4.3 grams
Flaxseeds include high-quality amino acids that are essentially identical to those found in soybeans. They contain all essential amino acids except lysine, making them a protein source that is incomplete. Tiny brown seeds are also abundant in omega-3 and omega-6 fatty acids. It also includes thiamine, copper, molybdenum, magnesium, phosphorus, ferulic acid, cyanogenic glycosides, phytosterols, and lignans, among other minerals and chemicals.
Flaxseeds have ten health benefits
Flaxseeds are one of the nuts and seeds that can be included in a weight reduction diet plan when the goal is to lose weight. The tiny brown seeds are high in mucilage, a fiber that suppresses appetite and cravings while also preventing harmful snacking. Flaxseeds have even been shown to aid weight loss in overweight and obese persons, according to review research.
Lower cholesterol levels in the blood
These seeds can aid in the reduction of LDL, or bad cholesterol, levels. According to one study, eating flaxseeds on a daily basis can help decrease cholesterol levels by 6% to 11%. Because of the high fiber and lignan content, this is possible. Both chemicals attach to bile acids, amphipathic molecules generated in the liver from cholesterol and excreted through the gastrointestinal tract. These small seeds work well with cholesterol-lowering medications.
It is beneficial to the heart
Flaxseeds are high in omega-3 fatty acids, which are beneficial to our health in a variety of ways, including heart health. These seeds are abundant in omega-3 fatty acid alpha-linolenic acid (ALA), which has been shown in multiple lab studies to reduce the risk of heart disease. Good fat decreases artery inflammation, which is linked to a variety of heart problems including stroke, heart attacks, and cardiac arrest.
Reduce your blood pressure
Flaxseed consumption is a natural strategy to lower blood pressure. Participants who drank flaxseeds daily for more than 12 weeks had their blood pressure under control, according to a study published in the Journal of Nutrition in 2015. These seeds are also high in potassium, a vitamin that can aid to relax blood vessel walls, lowering blood pressure even further.
Daily use of lignans (a component found in flaxseeds) may enhance blood sugar levels, according to early studies. During the research, it was discovered that when Type 2 diabetes patients were given 10–20 grams of flaxseed powder per day for 1–2 months, their fasting blood sugar reduced by 19.7%.
Flaxseed molecules may even protect against breast, prostate, and colon cancer, according to several recent studies. It was discovered in lab research that chemicals found in it can prevent tumor growth. Flaxseed consumption can cut the incidence of breast cancer by 18 percent, according to a Canadian study of 6,000 women. To reach any conclusions, much more research is required in this field.
Inflammation should be reduced
The two primary compounds present in flaxseeds, ALA and lignans, may help to lessen the inflammation that causes diseases including Parkinson's disease and asthma. These substances stop pro-inflammatory chemicals from being released, which can lead to inflammatory disorders. In a lab test, lignans were found to reduce the production of inflammatory cytokines, while ALA was reported to reduce the inflammatory responses in humans.
Flashes of heat
Hot flashes in menopausal women were decreased by half when they drank 2 tablespoons of ground flaxseeds twice a day, according to a 2007 study. Even the severity of hot flashes was reduced by 57%. Another study found no significant reduction in hot flashes in postmenopausal women and breast cancer patients who consumed ground flaxseeds, contradicting this finding.
Flaxseeds include both soluble and insoluble dietary fiber. Both fiber and water can assist to bulk up the stool and make bowel movement easier. Insoluble fiber stimulates the digestive system to transport waste through the colon and promotes smooth bowel movement, while soluble fiber softens the stool. Constipation and irritable bowel syndrome sufferers may benefit from consuming flaxseeds on a daily basis. When eating flaxseeds, though, kids must drink enough water throughout the day.
The state of your skin
Brown seeds include lignans and various antioxidants that can help prevent wrinkles on the face. According to one study, using flaxseed oil topically on the skin helps reduce skin irritation, roughness, and scaling. Flaxseeds include fatty acids that keep the skin moisturized and smooth. It can also help to restore damaged hair, as well as prevent hair loss, eczema, and dandruff.
How to Eat Flaxseeds Correctly
Flaxseeds have a nutty nutty flavor to them. It can be consumed whole or in the form of flaxseed oil. Flaxseeds come in two colors: yellow and brown. Both are nutrient-dense and good for one's health. These seeds are simple to integrate into your diet. You can include them in salads or smoothies. However, in order to get the most out of the small seeds, they must be prepared properly. Most experts agree that ground flaxseeds are preferable to whole flaxseeds since the ground version is easier to digest. Whole flaxseeds have a hard outer shell that may pass through the colon undigested, meaning you won't obtain all of the benefits.
Who should avoid flaxseed consumption?
Flaxseeds are typically considered safe to eat by the majority of individuals. However, persons with low blood pressure, low blood sugar, constipation, diarrhea, hormonal difficulties, and bleeding difficulties should exercise caution before consuming these seeds. Pregnant and breastfeeding women should avoid flaxseed supplements, although they should eat little brown seeds. Contact your doctor right away if you experience any complications or allergies.