We talk about How Useful Of Flax Seeds For Health Benefits? For centuries flax seeds have been prized for their health-protective properties. In fact, going back to the 8th-century king Charles the Great ordered his subjects to eat flax seeds to improve their health. So it’s no wonder that flax seeds were given the name “Linum Ucitatissimum”. Now 13 centuries later some experts say we have preliminary research to pack up what Charles the great suspected.
Flax seeds are glossy brown in colour and are shaped like an apple pip. Which is about 4-7 millimetres long. The earliest evidence of humans using wild flax was in the form of textiles. Spun, dyed, and knotted wild flax fibers were found in caves currently situated in the present-day Republic of Georgia. Scientists estimate that these fibers were dated to more than 10000 years ago. Today flaxseed is found in all kinds of foods ranging from crackers to waffles to oatmeal. Flax seeds are emerging as a superfood as more scientific research points to their health benefits.
10 Points That Useful Of Flax Seeds For Health Benefits
So here are 10 Points That Useful Of Flax Seeds For Health Benefits that are backed by science.
Flax Seeds Are Loaded With Nutrients
Flax has been grown since the beginning of civilization and is one of the oldest crops. There are two types of flax seeds brown and golden which are equally nutritious. A typical serving size for grounded flax seeds is 1 tbsp which is about 7 grams. Just 1 tablespoon provides a good amount of protein fiber and omega-3 fatty acids. In addition to being a rich source of some key vitamins and minerals. just to look at how nutritious these seeds are one tablespoon of flax seeds contains.
- 37 calories
- 1.3 grams of protein
- 2 grams of carbs
- 1.9 grams of fiber
- 3 grams of fat
- 1600 milligrams of omega-3 fatty acids
It contains some important vitamins like Vitamin b1 and Vitamin b6 and folate. It also contains very important minerals like calcium iron magnesium phosphorus and potassium. Interestingly flax seeds health benefits are mainly attributed to the presence of omega-3 fatty acids lignans and the fiber present in them.
Presence Of High Amounts Of Omega-3 Fats
Flax seeds are a rich source of alpha-linolenic acid (ALA) which is a plant-based omega-3 fatty acid. ALA is one of the two essential fatty acids that you need with food because your body does not make it on its own. Animal studies have shown that the flax seeds found in flax seeds prevent the buildup of cholesterol in the blood vessels of the heart. Decreased inflammation in the arteries and decreased tumor growth. A Costa Rican study of 3,638 people found that those who ate more ALA had a lower risk of heart attack than those who ate less.
Also, a large review of 27 studies involving more than 250000 people found that ala was linked to a 14 lower risk of heart attacks. Numerous studies have also linked ala to a lower risk of stroke. So if you’re a vegetarian or you don’t eat fish flaxseeds can be your best source of omega-3 fats and ALA. It will not only boost your heart health but will also prevent chronic damage to your blood vessels from toxins, prevent stroke and tumour growth.
Flax Seeds Are Rich Source Of Lignans That May Reduce Cancer Risk
Lignins are plant compounds that have antioxidant and estrogenic properties. Both of which can help lower the risk of cancer and improve health. Interestingly flax seeds are one of the richest sources of lignans And contain 800 times more lignans than other plant-based foods. Observational studies show that people who consume flaxseed have a lower risk of breast cancer. Particularly in females beyond 50 or those who are post-menopausal. In addition, according to a Canadian study of more than 6,000 women, those who ate flaxseed had an 18% lower chance of developing breast cancer.
Men can also benefit from eating flax seeds in a small study men who were given 30 grams of flax seeds a day while following a low-fat diet showed reduced levels of a prostate cancer marker. Suggesting a lower risk of prostate cancer flax seeds have appeared to have the potential to prevent colon and skin cancer in labs and animal studies. Yet more research is needed to confirm this. Nonetheless, the evidence so far suggests that flaxseeds are a potentially valuable food in the fight against various cancers.
Flax Seeds Are Rich In Dietary Fiber
Just one tablespoon of flax seeds contains three grams of fiber. which is eight to 12% of the daily recommended intake. There are two types of dietary fiber in flax seeds. Soluble dietary fiber and insoluble dietary fiber. The fiber gets fermented by the bacteria in the large bowl. This bulks up the stools and results in more regular bowel movements, on one hand, the soluble fiber increases the consistency of the contents of your intestine and slows down the digestion rate.
This has been shown to definitely help in regulating blood sugar levels and decreasing cholesterol levels. Similarly, on the other hand, insoluble fiber allows more water to bind to the stool, thereby increasing the size of the stool and making the stool softer. This is especially useful for preventing constipation and relieves symptoms for those who suffer from irritable bowel syndrome or diverticular disease.
Flax Seeds Improve Cholesterol Levels
In one study people with high blood cholesterol levels were selected and half of the people were given 30 grams of flaxseed powder daily for 3 months. When compared to the ones who didn’t consume flax seed powder the total cholesterol levels lowered by 17% and bad LDL cholesterol levels lowered by almost 20%. In another study of people with diabetes, researchers found that taking 10 grams of flaxseed powder daily for one month increased HDL cholesterol levels by 12%.
These effects appear to be due to the fiber present in flax seeds. As it binds to the bile salts and is then excreted by the body. To replenish these bile salts, cholesterol is taken from your blood to your liver. This process eventually lowers your blood cholesterol levels.
Flax Seeds May Help To Lower Blood Pressure Levels
Studies on flaxseed have also focused on its natural ability to lower blood pressure. A Canadian study found that eating 30 grams of flax seeds daily for six months lowered systolic and diastolic blood pressure by 10 millimetres and 7 millimetres of mercury respectively. For those who are already taking blood pressure medication, flaxseeds lowered blood pressure even further. It was also seen that regular flaxseed consumption decreased the number of patients with uncontrolled high blood pressure levels by more than 17%.
Furthermore according to a large review that looked at data from 11 studies revealed that taking flaxseeds daily for more than 3 months lowered blood pressure levels by 2 millimetres mercury. You may feel that this 2-millimetre mercury fall is insignificant. But a 2-millimetre mercury reduction in blood pressure can lower the risk of dying from stroke by 10% and from heart disease by more than 7%.
Flax Seeds Contain High-Quality Protein
Flax seeds are a great source of plant-based protein and there is growing interest in flaxseed protein and its health benefits. Flax protein is rich in amino acids such as arginine, aspartic acid, and glutamic acid. Several laboratory and animal studies have shown that flax protein helps improve immune function, lower cholesterol, prevent tumours, and also has antifungal properties. If you are considering cutting back on meat and worried that you will go hungry flax seeds may be just your answer.
In fact, in one study, 21 adults were given foods made with animal or plant protein. The study found no difference in hunger satiety or the consumption of the mentioned food between the two meals. The likely explanation is that both the animal and plant protein meals stimulate hormones in the gut to bring about the feeling, of fullness which eventually results in eating less also known as early satiety.
Flax Seeds May Help To Control Blood Sugar Levels
Type 2 diabetes is a major health problem worldwide. Millions of people are suffering from uncontrolled sugar levels and eventual complications that develop. Type 2 diabetes is characterized by high blood sugar levels as a result of either the bodies inability to secrete insulin or the body becoming resistant to it. Some studies have shown that people with type 2 diabetes who added 10 to 20 grams of flaxseed powder to their daily diet for at least one month saw an 8-20% drop in their blood sugar.
This blood sugar lowering effect is notably due to the flax seeds insoluble fiber content. Researchers have found that insoluble fiber slows down the release of sugar into the blood and reduces blood sugar levels. However, one study found no change in blood glucose levels or an improvement in diabetes management. However, more research is needed and the results are confusing. Flax seeds can be beneficial and nutritious in the diet of people with diabetes.
Health Benefits Of Flaxseed Decrease Hunger Which Aid In Weight Control
Now if you have the tendency to snack between meals you should consider trying flax seeds. As they are great for munching and are very effective in reducing hunger pangs. One study found that adding 2.5 grams of flax fiber extract to a beverage reduces the feelings of hunger and overall appetite. The loss of appetite was probably due to the amount of soluble fiber in flaxseed. The fiber found in flaxseed slows down the digestion process in the stomach.
This triggers several hormones that control appetite and provide a feeling of fullness. Flax seeds dietary fiber can help in weight control by suppressing hunger and increasing the feelings of fullness. This is especially useful in diabetic and hypertensive patients, who are actively trying to lose weight by controlling their appetite naturally.
Flax Seeds Are A Versatile Ingredient
Flax seeds or flaxseed oil can be added to many common foods. You can try the following methods to make the most out of flax seeds.
- Adding them to water and drinking it as a part of your daily fluid intake.
- Drizzling flaxseed oil as a dressing on a salad.
- Sprinkling grounded flax seeds over your breakfast cereal.
- Mix them into your favourite yogurt.
- Adding them into cookies, muffins, bread or other batters.
- Mix them into smoothies to thicken up the consistency.
- Incorporating them into meat patties.
We knew that How Useful Of Flax Seeds For Health Benefits? Remember to always opt for grounded flax seeds as they are easier to digest. Whole flax seeds are not useful because your intestines cannot break down the tough outer shell of the seeds. That being said you can still buy whole flax seeds grind them in a coffee grinder and store the grounded flax seeds in an airtight container. With many proven health benefits and possibly more, there is no better time than now to grab some flax seeds from your local grocery store or you can also buy them online.