13 Amazing Benefits Of Eating Flaxseeds
Flaxseeds have been highly regarded for their health-inducing qualities for centuries, originating from the Middle East. They come from the flax plant, growing up to 60 cm. Today, flaxseeds grow worldwide, and in recent years, they are emerging as a ‘superfood’ since preliminary studies show they may help fight heart disease, stroke, diabetes, and breast cancer. In the nutrition world, it’s considered a staple and is renowned for being an excellent source of healthy omega-3 fatty acids, lignans, and fiber. For such a tiny seed, it sure has great potential. Let’s look at some of the benefits backed by the science of this wee gem.
Contains Omega-3 Fats
Omega-3 are essential fatty acids, the “good” kinds of heart-friendly fats. Flaxseeds are necessary for your diet if you are a vegetarian or avoid marine products like seafood. They are a rich source of alpha-linolenic acid (ALA) derived from omega-3. ALA is essential for specific body functions but is not produced in the body. A 2010 study by The Canadian Journal of Cardiology showed that greater use of omega-3 fatty acids is an excellent nutritional therapy that will demonstrate cardiovascular benefits in the long run. To incorporate flaxseeds into your daily diet, stir in a couple of tablespoons of ground flaxseeds to your meal. This diet includes yogurt, smoothies, soup, or oatmeal.
Consists of Dietary Fiber
Flaxseeds are regularly used as an organic way to improve digestive health. This is due to a fiber content’s 6 g per serving (2 tablespoons). It makes up bout 20 percent of the daily recommended intake for adults. Additionally, the fiber content is of soluble and insoluble kinds. The fiber duo is fermented by natural flora in the large intestine, followed by bulking up stool for better bowel movements. Another delicious way to add flaxseed to your introductory course is tossing a heaped spoonful to mayonnaise, mustard, or spread before layering it on your sandwiches.
Preventing Constipation For Better Digestion
The soluble fiber in flaxseeds dissolves easily in water, softening stools and increasing gut motility. The insoluble fiber flexes the intestinal walls, triggers contractions, increases bowel bulk, and improves digestion. Even though both ground and whole flaxseeds are highly beneficial, most nutritional experts recommend ground over whole flaxseeds. The ground form is easier to digest, while the complete form may pass straight through your intestines, providing little to no perks.
Controls Cholesterol Levels To Improve Heart Health
Another hidden power of flaxseeds is their ability to control cholesterol levels since they contain 0 mg of cholesterol. A group of diabetic patients consumed one tablespoon of flaxseeds daily for three months. The result was an increase in HDL, “good” cholesterol, and a reduction in LDL, “bad” cholesterol. Flaxseeds have also proven to have heart health benefits linked to lower stroke risk. This is due to their ability to produce plant-based ALA fatty acids as an end product.
Research by the Canadian Science Publishing showed that dietary flaxseed has a cardio-protective effect by improving vascular relaxation responses. Furthermore, the omega-3 ALA in flaxseed also contributes to the anti-atherogenic results via antiproliferative and anti-inflammatory effects.
Regulates Blood Pressure
Eat whole flaxseed daily for 12 weeks at least, and watch miracles unfold! Those already taking hypertensive medications and adding flaxseeds to their daily diet claimed it worked as a catalyst. Moreover, there has been a significant reduction of patients (17%) with uncontrolled high blood pressure. Health professionals have recommended three tablespoons (30g) of flaxseed daily for this particular purpose. If you have a sweet tooth, you can add flax seeds into your muffin, cookie, bread, or other batters for a healthy alternative to refined white sugar and flour.
Improves Blood Sugar Levels
In the recent past, diabetes, primarily type 2, has been among the top health problem worldwide. The insoluble fiber content characterizes flaxseeds’ blood sugar lowering property. This balances digestion and hence the release of glucose into the bloodstream. One more way to consume flaxseeds is to soak them in water to soften the outer shell. This process makes it slightly easier to consume them as they can be added to whole wheat flour and made into delicious flatbreads.
Helps In Weight Management
The flaxseed drink is loved by many for its potential to lose weight. It works the best on an empty stomach, so consume it right after waking up. Boil a glass of water with a tablespoon of ground flaxseeds for a few minutes. Squeeze in some lemon juice and a pinch of cinnamon for a delectable zesty taste. Flaxseeds are fiber-rich, so they can keep you full for longer and suppress any craving for unhealthy food. This feature triggers the hormones that control appetite by keeping hunger at bay.
Contains High-Quality Protein
Flaxseeds contain 2 g of protein per tablespoon. It has the tiny seed, and enormous benefits characteristic since it’s a brilliant alternative for vegetarians to obtain their protein nutrients. A study by the National Library of Medicine showed that in 21 adults, there was no difference in appetite, food intake, or satiety when given animal and plant-based protein in a controlled environment.
The three main end products derived from flaxseed proteins are arginine, aspartic acid, and glutamic acid. The trio plays an essential part in hormone production, release, and normal nervous system function.
Rich In Lignans, Having Anti-Cancer Properties
Flaxseeds are the richest known source of lignans, 9–30 mg/g. These plant compounds have antioxidant and estrogen properties. Both of these remarkably reduce the risk of cancer and improve health. Postmenopausal women, in particular, have greatly benefited from eating flaxseed since observational studies have shown that it reduces the risk of breast cancer due to the estrogen content. Flaxseeds have also helped men since lignans possess an antitumor activity for hormone-sensitive cancers.
Easing Arthritis
Research shows that foods containing omega-3 fatty acids can help arthritis symptoms by reducing inflammation. There are over-the-counter capsules of flaxseed oil rich in ALA. Even though they are beneficial for arthritis patients, there is nothing like consuming organic flaxseed with your day-to-day meals. Use them like breadcrumbs, or bake them with your granola bars, and you will never go back!
Reducing Inflammation
Flaxseed oil is intensely favorable to help those who experience pain because of inflammation. Just one tablespoon consists of more than 70 percent daily value of the inflammation-reducing omega-3 fatty acids. There have been skin smoothness and hydration with regular flaxseed oil use, while skin sensitivity has remarkably reduced. Flaxseed oil is usually extracted by cold-pressing, and it is best kept in a dark glass bottle. It is sensitive to heat and light, so flaxseed oil is unsuitable for cooking.
Reducing Radiation Impact
A study by the National Library of Medicine showed that dietary flaxseed might be clinically beneficial as an agent to increase the therapeutic index by increasing the radiation tolerance of lung tissues. This analysis has been an exciting find to discover a cheap, safe supplement for those affected by unwanted radiation rays.
Reducing Hot Flashes
Although there has been limited research, a tiny observation showed that women had halved their hot flashes occurrences by consuming four tablespoons daily in installments. Since it also contains estrogen, consuming flaxseeds may improve mood and quality of life. This investigation is supported by comparing postmenopausal women not receiving estrogen therapy.
Takeaway
As you can see, some minor changes in your daily diet can have significant impacts on your body, as affirmed by the fact that flaxseeds are full and bursting with nutritional goodness. It is a versatile ingredient. You can have it in whole or ground form or opt for flaxseed oil. You can find it easily at your nearest store and start benefiting from the many perks it has!
