Top 8 Health Benefits of Flax Seeds

 

Flaxseeds or alsi, have emerged as a super food due to its various health benefits. These little seeds are actually tiny wonders. Flax (Linum usitatissimum), a fiber crop, was first cultivated in Egypt. For centuries, it has played a key role in Ayurvedic medicine in Asia. 

The healthy  benefits from flaxseed consumption can be attributed to its high level of the essential fatty acid, omega 3 (linolenic acid ), fiber and lignans ( a certain type of plant chemical, that provide lots of antioxidant and fibre-related benefits. ).

Some of the health benefits of Flax Seeds include improving Cardiovascular Health,contain Anti-Inflammatory Properties, prevents the Risk of Cancer, improves Bone Health, improves Skin Health, and prevents the Risk of Anemia.

According to experts, even a tablespoon of flaxseeds is enough to meet your essential nutritional requirement. 

Flax seeds are also rich sources of essential minerals such as magnesium and phosphorus, and it's available as tablets, powder, or oil, so there are plenty of ways to make sure you're getting to experience the health benefits of flaxseed.

Here are 8 health benefits of flax seeds that are backed by science.

Flaxseed Nutrition Facts

Here's the nutrition value  for 1 tablespoon (10g) of whole flaxseeds.

• Calories: 55
• 4.3 gram fat
• 3.1mg of sodium
• 3 gram of carbohydrates
• 2.8 gram of fiber
• 0.2 gram of sugar
• 1.9 gram of protein

1. Flax Seeds Are Loaded With Nutrients

Nutrient are the main key elements in any food that you put in. Flax seeds are packed with nutrients. Infact a single spoonful of flax seeds (which is approx 7 grams) yields good protein, fiber, omega 3 fatty acids, vitamins and minerals.

Flax contains up to 800 times more lignans than other plant foods. Moreover lignans exhibit immunostimulatory anti-bacterial, anti-fungal and anti-viral effects.

One tablespoon of ground flax seeds contains the following. [1]

• Omega-3 fatty acids: 1,597 mg
• Vitamin B1: 8% of the RDI
• Vitamin B6: 2% of the RDI
• Folate: 2% of the RDI
• Calcium: 2% of the RDI
• Iron: 2% of the RDI
• Magnesium: 7% of the RDI
• Phosphorus: 4% of the RDI
• Potassium: 2% of the RDI

2. Flax Seeds Are High in Omega-3 Fats

If you are vegetarian and missing all health benefits of omega-3, flax seed might be a best option for you, as flaxseeds contain more alpha-linoleic acid (ALA) omega-3 fat than any other food source. [2]

Flaxseeds are rich in omega-3 fatty acids, a polyunsaturated fatty acid that can help fight inflammation, lower total blood cholesterol including “bad” low-density lipoprotein cholesterol levels.

A Costa Rican study volunteered by 3,638 people found that participants who ate more ALA had a lower risk of heart attack than those who consumed less ALA . [3]

Further flax seeds are also beneficial for those suffering from hypertension, as they helps in regulating blood pressure.

3. Flax Seeds May Improve Cholesterol

High cholesterol is linked to several cardiovascular disease like stokes, heart failure and sometimes even death. However flax seed may help reduce cholesterol levels.

Several studies have shown positive results in lowering cholesterol levels. Study conducted on postmenopausal women, consuming 30 grams of flax seeds daily lowered total cholesterol and LDL cholesterol by approximately 7% and 10%, respectively. [4]

Another study conducted people with high cholesterol, consuming 3 tablespoons (30 grams) of flaxseed powder daily for three months lowered total cholesterol by 17% and “bad” LDL cholesterol by almost 20%. [5]

If you a re worried about your cholesterol level flax seed might be a best option for you.

4. Flax Seeds May Reduce Cancer Risk

Flax seeds contains high amount of antioxidants, such as vitamin E, and lignans a class of phytoestrogens that work like armour, protecting you from cancers of the breast, prostate and colon

Flax seeds  are the richest source of dietary lignans, which is a type of phytoestrogen (they are plant nutrients that are somewhat similar to the female hormone estrogen) which helps to reduce the growth of cancerous tumors. [6]

Several observational studies have shown that participants those who eat flax seeds have a lower risk of breast cancer, particularly postmenopausal women. [7]

5. Flax Seeds May Lower Blood Pressure

A high blood pressure is linked to number of disease including cardiovascular disease. Around 68 million Americans are affected by high blood pressure. However flaxseed may help lower your blood pressure.

Flaxseed are great source of omega-3 fatty acid ALA and lignans both of which have shown to help lower blood pressure . [8]

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. [9]

6. Flax Seeds May Help Control Blood Sugar

A high blood sugar level is linked to diabetes and pre-diabetes. Adding food high in carbs and sugar may increase blood sugar. However flaxseed help lower your blood sugar.

According to Ala study, taking a tablespoon of ground flax seeds every day for a month lowers fasting blood sugars, triglycerides, cholesterol levels, as well as bringing a significant drop in A1C level. [10]

Flax seeds are a rich source of insoluble fiber, that is known to lower the effect of blood sugar level. Research has found that insoluble fiber slows down the release of sugar into the blood and reduces blood sugar. [11]

Also Read: Food to avoid when diabetes.

7. Flax Seeds May Help Reduce Weight

Weight loss is no easy task, however right food choices is the key to successful weight loss and flax seed might be a great option for you to melt some fat.

Flax seeds are packed with insoluble and soluble fiber along with healthy fat. Fiber played an important role in keeping you fuller for a longer period of time.  In simple terms it suppress your sense of hunger and even helps to slow down your stomach in its process of emptying food.

Moreover flax seeds are also rich in omega-3. Various studies show that omega-3s may suppress appetite and improve satiety – and this may help in weight loss . [12]

Also Read: 6 Easy and delicious smoothies for weight loss.

8. Other Health Benefits Of Flax Seed

Flax seeds are great on to go snacks. Here are 10 additional health benefits of flax seed that you might not want to miss.

• May Enhance Digestive Health
• Flax Seeds Benefits For Hair Growth
• Keep Hormones Balanced
• May Fight Inflammation
• May Protect The Heart
• May Help Fight Acne
• Help Boost Immune System
• Maintains the Menstrual Cycle
• They Contain High-Quality Protein
• May Help Fight Depression

How To Add In Diet

Flax seeds are highly versatile, meaning they can go with any food. You can simply add them in your greek yoghurt, Salad or dishes, fruit juices and many more. Here's a simple recipe that you might want to try.

Flax Seed Smoothie (Serving-1)

Ingredients

• ½ frozen banana, peeled and cut into chunks
• 1 cup frozen strawberries
• 2 tablespoons flax seed meal
• 1 cup low-fat vanilla soy milk

Procedure

Simply toss all the ingredients in a blender and pulse untill it has a smooth texture. Garnish with your favourite topping or simply top it with flax seeds.

The Bottom Line

No doubt that flax seeds are nutritious. These tiny seeds are rich in the omega-3 fatty acid ALA, lignans and fiber, all of which have been shown to have many potential health benefits.

Beside being healthy, they are also a versatile food ingredient, flax seeds or flaxseed oil are easy to add to your diet. With so many benefits it's time for you to get a bag of flax seed from your local grocery store. 

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