Scientific studies focused on the benefits of flaxseed have enabled it to acquire the status of super seed. Flaxseed is available today in all kinds of foods in the form of tablets, powder, oils, seeds and flour. The health benefits of consuming flaxseeds range from preventing constipation, diabetes, high cholesterol, to reducing the risk of cardiovascular disease and cancer. The nutritional value of flax seeds increases mainly due to antioxidants, fiber, protein, lignans, omega-3s, and polyunsaturated fats such as alpha-linolenic acid (ALA).
Top 10 Benefits of Flax Seeds
Here is a list of 10 benefits of flax seeds that every health conscious individual should know:
1. Reduces the risk of cancer
Recent studies have suggested that among the many benefits of flax seeds, one of the most notable is cancer risk reduction. Females that consume these seeds have less incidence of breast cancer. The health benefits of flax seeds also reduce the risk of colon cancer and prostate cancer. The presence of omega-3 fatty acids and lignans in these seeds enhances its cancer prevention capabilities. While omega-3 fatty acids inhibit the growth of various cancer cells, antioxidant lignans inhibit tumor growth.
2. Prevents cardiovascular disease
The list of flaxseed benefits also includes reducing the risk of cardiovascular diseases by its inflammatory actions. It also helps lower blood pressure. Omega-3 fatty acids and fiber help improve heart health. Alpha-linolenic acids or ALA, found in high amounts in these seeds, reduce the risk of atherosclerosis, stroke, and cardiac arrest, among other heart problems. They can therefore be an alternative to fish or fish oil supplements.
3. Lowers cholesterol levels
The nutritional value of flax seeds is enhanced by phytosterols. They have a structure similar to cholesterols but prevent the absorption of cholesterols in the intestines. This reduces the levels of low density lipoprotein (LDL) or bad cholesterol. Cholesterol levels also decrease after consuming lignans, which are also present there. Nutrients in flax seeds also include vitamin B complex, manganese, and magnesium.
4. Maintains blood sugar
Consuming flaxseeds is also beneficial in lowering blood sugar, making it an essential food for fighting type 2 diabetes. Daily intake of lignans, another essential nutrient found in flaxseeds, improves blood sugar levels. . Research also indicates that insoluble fiber helps slow the release of sugar into the blood and therefore lower blood sugar. These insoluble fibers are present in these seeds in sufficient quantity.
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5. Aid in digestion
Thanks to the high nutritional value of fiber, flax seeds also help improve digestion and prevent constipation. Consuming fiber makes you feel full and controls appetite and keeps you full for longer, helping you manage your weight. Keeping them as a staple of your diet improves metabolism, promotes good bowel movements, reduces digestive issues, and helps reduce obesity.
6. Reduces inflammation
Omega-3 acids, alpha-linolenic acid or ALA and lignans are rich in anti-inflammatory and antioxidant properties, preventing diseases like Parkinson’s disease, asthma, arthritis, Raynaud’s disease and la rheumatoid disease. While lignans reduce the production of inflammatory cytokines, ALA decreases inflammatory reactions.
7. Flax seeds for the skin
The essential fatty acids present in these seeds promote skin growth. The lignans and antioxidants in flax seeds also prevent the appearance of wrinkles on the face, decrease the sensitivity of the skin, and reduce the roughness of the skin. Not only consuming but applying flaxseed oil on the face can also keep the skin hydrated and smooth and prevent pollutants from entering the skin.
8. Prevents hot flashes
Hot flashes are a common symptom in postmenopausal women. Recent studies have suggested that daily consumption of flax seeds can cut the number of hot flash incidents in half. Not only the number of incidents, but the intensity of hot flashes have also dropped by almost half with consumption. For this, it is recommended to take two tablespoons of flax seeds in yogurt, cereals or juice.
9. Flax seeds for hair growth
Omega-3 fatty acids nourish the hair follicles promoting healthy hair growth. Vitamin E also provides nourishment. Omega-3 deficiency can lead to brittle hair and dandruff. Therefore, the consumption of flax seeds increases the elasticity of the hair and prevents hair loss. Since it also keeps the skin hydrated, the chances of dandruff and eczema are also lower.
Also Read: – Health Benefits of Chia Seeds
10. Lowers hypertension
As mentioned earlier, alpha-linolenic acid or ALA helps lower blood pressure. Studies have concluded that consuming flaxseeds can significantly lower diastolic blood pressure and prevent hypertension.
Flaxseed Nutritional Value and Facts
The combination of these three elements has made flax seeds the most common super-seeds:
1. Omega-3 essential fatty acids
These good fats have been shown to help prevent the growth of various cancer cells and have a healthy effect on the heart as well.
The presence of soluble and insoluble fiber in flax seeds contributes to digestive health.
Rich in lignans, flax seeds reduce the risk of diabetes and reduce the risk of cancer.
Let’s look at the breakdown of the nutritional value of flax seeds in 100g:
|Nutrition||Nutritional value (100g)|
Side effects of flax seeds
Below are some common flaxseed side effects that you should be aware of:
1. Can cause diarrhea
It prevents constipation and promotes regular, healthy bowel movements when ingested in small amounts. An overabundance of flax seeds, on the other hand, can increase the number and frequency of your bowel movements.
2. May cause allergic reactions
Excessive consumption of these seeds can cause allergic reactions in some cases. The most common side effects of flax seeds are prolonged restricted breathing and low blood pressure.
3. May not be favorable to women trying to conceive
Excessive consumption of flax seeds should be avoided by women with hormone-related illnesses such as polycystic ovary syndrome, uterine fibroids, uterine cancer, and ovarian cancer. Infertility can result from these abnormalities.
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4. Blockage in the intestines
Flax seeds should preferably be eaten with water or another liquid. However, if you don’t take in enough fluids, you may experience blockages and intestinal obstructions.
Although around for centuries, flax seeds have only recently gained the trust of fitness-oriented people as a potent dietary supplement. The benefits of eating and even applying flaxseed oil are manifold. Nutrients found in flax seeds include omega-3 fatty acids, alpha-linolenic acid or ALA, antioxidants, fiber, protein, manganese, magnesium, vitamins B and E.
If eaten in the right amount regularly, these seeds can help reduce the risk of cancerous diseases such as colon cancer, breast cancer, prostate cancer, lower blood pressure, prevent cardiovascular disease, lower blood pressure. blood sugar and reduce inflammation.