February 23, 2023 - Shelly Jones
Updated Version - July 28, 2023
Flaxseed is loaded with vitamins and nutrients such as plant-based fiber, protein, and fatty acids. Flaxseed have a range of health benefits, including improving heart health, preventing cancer, improving blood sugar control, reducing inflammation, promoting digestive health, and improving brain function.
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Let us look at the top 5 health benefits of Flaxseed.
Top 5 Health Benefits of Flaxseed
1. Protects against Heart Disease
Flaxseed may help lower blood pressure and reduce the risk of heart disease. Flaxseeds are rich in omega 3 fatty acids, which have been shown to have anti-inflammatory and anti-thrombotic effects that may help protect against heart disease. Studies have shown that consuming flaxseed daily for six months can help lower blood pressure in people with hypertension.
2. Helps in controlling Diabetes
Flaxseed may help improve blood sugar control in people with type 2 diabetes. Flaxseed is high in fiber, which may help slow the absorption of sugar into the bloodstream, and it also contains lignans, which have been shown to improve insulin sensitivity. Studies have shown that consuming flaxseed powder helps improve glycemic control in people with type 2 diabetes.
3. Reduces risk of Cancer
Flaxseed are one of the richest sources of lignans, which are plant compounds that have antioxidant and estrogen-like effects. Lignans are thought to be responsible for many of the health benefits associated with Flaxseed, including reducing the risk of cancer and spread of cancer cells. Studies have shown that flaxseed supplementation may reduce the risk of breast cancer in postmenopausal women.
4. Reduces Inflammation
Flaxseed can help reduce inflammation in the body. The omega 3 fatty acids and lignans found in flaxseed have been shown to have anti-inflammatory effects that may help reduce the risk of chronic diseases such as arthritis and asthma.
5. Improves Digestive health
Flaxseed may help support digestive health by promoting regular bowel movements and reducing the risk of constipation. Flaxseeds have a unique mucilage content, which is a gel-like substance that forms when the seeds are soaked in water. This substance may help soothe the digestive tract and reduce inflammation. Studies have shown that consuming flaxseed oil helps improve symptoms of constipation in people with irritable bowel syndrome.
Flaxseed are high in fiber, which can cause digestive discomfort such as bloating, gas, and diarrhea, particularly if you consume large amounts. It is important to gradually increase your intake of Flaxseed and drink plenty of water to avoid digestive issues.
Overall, flaxseed is a nutrient-rich food that may provide a variety of health benefits. Flaxseed is easy to incorporate into your diet and can be added to smoothies, oatmeal, yogurt, or used as an egg substitute in baking.
What are the health benefits of flaxseeds?
Flaxseeds are packed with nutrients, including fiber, protein, and omega-3 fatty acids. Regular consumption may improve digestive health, lower blood pressure, reduce cholesterol, control blood sugar levels, and even offer cancer-fighting properties.
How do flaxseeds contribute to heart health?
Flaxseeds are a great source of omega-3 fatty acids, specifically alpha-linolenic acid (ALA), which has been linked to a reduced risk of heart disease. Additionally, they can lower cholesterol levels and blood pressure, further promoting heart health.
Can flaxseeds help with weight loss?
Yes, flaxseeds are high in dietary fiber, which can help you feel full and satisfied, reducing overall food intake and aiding in weight loss.
How to consume flaxseeds?
Flaxseeds can be consumed whole, but grinding them may help your body absorb their nutrients better. They can be added to cereals, yogurts, smoothies, or used as an ingredient in baking.
Are flaxseeds beneficial for digestion?
Yes, the high fiber content in flaxseeds aids digestion by adding bulk to your stool, which can prevent constipation.
Can flaxseeds lower cholesterol?
Yes, the soluble fiber in flaxseeds can bind with cholesterol in the intestines and prevent it from being absorbed into the bloodstream, helping lower overall cholesterol levels.
What are the nutritional values of flaxseeds?
Flaxseeds are rich in dietary fiber, protein, omega-3 fatty acids, lignans, and other essential nutrients and minerals such as magnesium, thiamine, and phosphorus.
Can flaxseeds improve skin and hair health?
The omega-3 fatty acids in flaxseeds can help nourish the skin and hair, potentially improving issues like dry skin, flakiness, and brittle hair.
Are flaxseeds gluten-free?
Yes, flaxseeds are naturally gluten-free, making them suitable for those with celiac disease or gluten intolerance.
Can flaxseeds reduce cancer risk?
Flaxseeds contain lignans, which have been found to reduce the risk of certain types of cancer, including breast and prostate cancer.
Can flaxseeds help control blood sugar levels?
Yes, consuming flaxseeds can help manage blood sugar levels, making them beneficial for those with diabetes.
Are flaxseeds safe for everyone to consume?
Generally, flaxseeds are safe to consume. However, due to their high fiber content, they may cause digestive discomfort if consumed in large amounts without enough water.
Do flaxseeds have any side effects?
While generally safe, consuming large amounts of flaxseeds can cause bloating, gas, or diarrhea in some individuals. Always increase fiber intake gradually and drink plenty of water.
Can flaxseeds help reduce inflammation?
The ALA omega-3 fatty acid in flaxseeds has anti-inflammatory properties, which can help reduce inflammation in the body.
Are flaxseeds beneficial for menopause symptoms?
Yes, the lignans in flaxseeds have estrogenic properties, which can help reduce hot flashes and other menopausal symptoms.
Can I use flaxseeds as an egg substitute in baking?
Yes, ground flaxseeds mixed with water can serve as a vegan egg substitute in many baking recipes.
Do flaxseeds contain antioxidants?
Yes, flaxseeds are rich in lignans, a type of antioxidant that can help reduce free radical damage in the body.
What is the difference between golden and brown flaxseeds?
Both golden and brown flaxseeds have similar nutritional profiles and health benefits. The primary difference is their color.
How should flaxseeds be stored?
Flaxseeds should be stored in a cool, dark, dry place. Ground flaxseeds can be refrigerated to extend their shelf life.
How much flaxseed should I consume daily?
The typical dosage is 1-2 tablespoons of ground flaxseeds per day, but it can vary based on individual health needs and tolerances. Always consult a healthcare provider for personalized advice.