Flax seeds, also known as linseeds, come from flax, a type of crop rich in nutrients and fiber. The flax plant is grown from seed. The flax plant can be processed in different ways to create a few different products. Ground flax seeds become a powder, pressing the plant produces an oil, and spinning the plant produces linen fabric.
Flax seeds are small seeds with a mild, nutty flavor. They have a crisp, crunchy consistency. Almost any recipe can be improved with the addition of them. Flax seeds are a good source of nutrients and have many benefits.
Flaxseed Nutrition
Although they are very small, flaxseeds are very powerful. A small amount of flaxseeds contains a lot of nutrition. One tablespoon of flaxseed contains one gram of protein, three grams of fiber, a variety of B vitamins, around 10% of the daily needs for magnesium, manganese, and phosphorus, and a remarkable amount of omega-3 fatty acids.
Flaxseeds contain high levels of compounds that become lignans when they are digested. Lignans are a type of polyphenolic compound that has potent antioxidant activity. Lignans have multiple benefits that include reducing the risk of cancer, controlling blood sugar levels, and reducing LDL cholesterol levels, which can lead to atherosclerosis and high blood pressure.
Your gut bacteria turn flaxseeds into lignans, which include enterolignan, enterodiol, and enterolactone. These sound like secretive, morally neutral characters from the Lord of the Rings saga. Individual variations in metabolism and gut health will affect the speed of conversion. This means that, per serving, flaxseeds contain 75-800 times more lignans than any other human food source.
Flaxseeds are a rich source of omega-3 fatty acids and contain around 2.3 grams of ALA per tablespoon. The best food source of these healthy fats for people who don’t consume fish or seafood are plants.
flaxseeds are not a great source of the other omega-3 fats, EPA and DHA. Although your body can turn some ALA into EPA and DHA, the transformation isn’t very efficient and differs from person to person. Some research suggests that women may be able to convert food into energy more efficiently than men because they have naturally higher estrogen levels. ALA is only converted to a small extent into EPA and DHA.
10 Major Health Benefits of Flaxseed
Even a small change, like adding flaxseeds to your diet, can have a big impact on your health. -They contain high levels of fiber, which can help to regulate digestion and bowel movements. -They are a good source of omega-3 fatty acids, which are beneficial for heart health and cognitive function. -They contain lignans, which are a type of phytonutrient that can offer protection against cancer. -They are also a good source of vitamins and minerals, including magnesium, potassium, and calcium. Some of the main benefits of flaxseeds are that they can help regulate digestion and bowel movements, they are a good source of omega-3 fatty acids and lignans, and they are a good source of vitamins and minerals.
1. May have anticancer properties.
The flaxseed is a rich source of compounds that offer potential anticancer properties. The flaxseed’s omega-3 fatty acids and lignan precursors show great promise in fighting cancer.
Lignans have the ability to reduce cell growth by binding to cell receptors, similar to how estrogens binds to them. The combination of omega-3 fats and lignans has been shown to be particularly beneficial in relation to diseases such as breast cancer. Some animal studies have found that ALA may reduce the size, growth, and spread of breast cancer cells, as well as promote cancer cell death.
Adding flaxseed to chemotherapy agents was found in a 2018 lab study to improve the ability to kill breast cancer cells, compared to the medication on its own.
A study done in 2019 found that flaxseed oil, when mixed with other fatty acids, reduced the growth of cancer cells and killed some of them.
2. May benefit heart health.
Some of the most common risk factors for heart disease include high cholesterol and high blood pressure, as well as atherosclerosis, or the buildup of plaque in the arteries that can lead to events like heart attacks and strokes. The omega-3 fatty acids, fiber, and lignans in flaxseeds may help reduce the risk of these conditions when consumed regularly.
A study done in 2015 showed that if you eat 30 grams of flaxseed per day, combined with cholesterol lowering medication, it can significantly reduce your total and LDL cholesterol levels, more so than just taking medication alone.
A 2019 clinical trial with 80 adults showed that flaxseed reduces waist size, the ratio of waist to hip, triglycerides, total cholesterol, and LDL cholesterol compared to placebo.
In addition to potentially helping lower blood pressure, consuming flaxseed may also have other benefits. A study done in 2015 showed that eating flaxseed lower blood pressure most when eaten as a whole food everyday for at least 3 months. Some researchers suggest consuming flaxseed in baked goods like muffins to make the suggested amount of flaxseed for blood pressure benefits more achievable.
A review in 2016 found that regularly eating flaxseeds might help to slow down, or even reverse, atherosclerosis in some people. The authors of the text think that flaxseed could help stop atherosclerosis and heart diseases.
3. May help balance mood.
Omega-3 fatty acids have been shown to be very active in the brain and have been widely studied in relation to mental health, including improving symptoms of depression. The study found that flaxseed oil was effective in helping manage depression among the women studied. The women were divided into two groups, one that took a 1000 mg flaxseed oil capsule twice a day for 10 weeks, and the other group took a placebo. The researchers found that the intervention group experienced less depression and more BDNF. BDNF levels in the brain are associated with a reduced risk for depression and increased capacity for learning, memory, and peak brain performance.
4. May offer anti-inflammatory benefits.
Flaxseeds contain omega-3s and lignans which may help reduce inflammation for some people. This could be helpful for conditions such as rheumatoid arthritis, lupus, and Raynaud’s phenomenon.
The review found that flaxseed consumption may help reduce CRP levels. The study found that while flaxseed consumption had no effect on CRP levels in the general population, it did have an effect in obese individuals.
5. May improve symptoms associated with type 2 diabetes.
The antioxidant, hypolipidemic, and hypoglycemic effects of flaxseeds are all thanks to their lignan and omega-3 fatty acid content. Eating flaxseed has been shown to help with blood sugar control and might even slow down or stop type 2 diabetes from getting worse.
In a 2018 study published in Nutrition & Metabolism, researchers gave 53 obese patients with type 2 diabetes and constipation either 10 grams of flaxseed pre-mixed into cookies twice per day or cookies without the flaxseed for a period of 12 weeks. The people who ate flaxseed cookies every day felt less constipated, lost weight, and had lower blood sugar and cholesterol levels.
6. Improves your digestive Health
A tablespoon of flaxseed contains approximately 3 grams of dietary fiber, which is 8% to 12% of the recommended daily fiber intake. There are two types of dietary fiber: soluble and insoluble.
Soluble fiber has the ability to regulate cholesterol and blood sugar levels by slowing down the rate of digestion. This is because soluble fiber turns to gel when it mixes with water, which then slows down the movement of food through your digestive system. Insoluble fiber has the opposite effect of soluble fiber on stool bulk and consistency.
7. Helps Control your Cholesterol levels
A study published in the American Journal of Clinical Nutrition in 1990 and 2008 concluded that flaxseed intake can reduce the amount of cholesterol in the blood. It’s surprising that women benefit more from taking flax seeds regularly.
Flax seeds are a great source of fiber. Fiber binds with bile salts in the body and then the body discharges them.
Your body replenishes bile salts by using cholesterol from your blood. Cholesterol is transported into the liver where it is converted into bile salts. This is how flaxseed can help lower your cholesterol levels.
8. Reduces the occurrence and in intensity of hot flashes in women
A small study from Mayo Clinic found that women who experience around 14 hot flashes per week see a significant reduction in symptoms after just one month. Add flaxseed to your diet by eating it with yogurt, cereal, fruit, or juice twice daily for 6 weeks.
The study showed that the women who participated experienced a 50% reduction in the number of hot flashes they had on a daily basis. The intensity of the hot flashes decreased by 57% in addition to other benefits.
9. Lowers your Blood Sugar Levels
Around 6% of the world’s population has type 2 diabetes, and women are at greater risk. The study found that flaxseed oil may help to lower fasting blood sugar levels. A 2006 study found that flaxseed oil may help to lower fasting blood sugar levels in people with type 2 diabetes.
Patients in the study are given flax seeds to add to their daily meals (20 grams). The participants saw a drop in their blood sugar levels 8% to 20% after one month. The fibers in flax seeds that cannot be dissolved are thought to help control blood sugar levels.
10. Help you lose weight
The study showed that flaxseed dietary fiber supplements can help to suppress appetite and food intake, which may lead to weight loss. If you add 25 grams of ground flax seeds to your drink, you will be less likely to feel hungry and you will eat less food overall.
This time, it’s the soluble fiber present in the flax seeds that makes it so the body takes its time to digest the food. This type of fiber can help to control your appetite by stimulating the hormones that are responsible for regulating appetite.
How many time should you eat Flax Seeds in a Day?
How many flax seeds do you need to eat in a day? The health benefits discussed in several scientific studies were observed with just 7 grams (1 tablespoon) of ground flax seed per day.
The vitamins and minerals you’ll get in a tablespoon of ground flaxseed are:
Calories: 37
Fat: 3 grams
Carbs: 2 grams
Fiber: 2 grams
Protein: 1.3 grams
Iron: 2% of the DV
Folate: 2% of the DV
Vitamin B6: 2% of the DV
Zinc: 3% of the DV
Selenium: 3% of the DV
Phosphorus: 4% of the DV
Magnesium: 7% of the DV
Manganese: 8% of the DV
Copper: 9% of the DV
Thiamine: 10% of the Daily Value (DV)
You should consume around 28 to 35 grams of flaxseed (4 to 5 tablespoons) per day. You should take flax seeds within a certain limit so you don’t get too much fiber in your diet and upset the balance.
What is the best time to eat Flaxseeds?
There are no scientific studies to suggest when you should eat them. The following are things to keep in mind when eating flax seeds either in the morning or at night.
You cannot eat flaxseed as whole seeds. To reap the health benefits of this ingredient, you’ll need to grind it up first.
Consuming Flax seeds in the morning
Flaxseed oil is known to be heart-friendly and good for overall health. Studies suggest that flaxseed oil can be consumed for its alpha-linolenic acid or ALA, which is an omega-3 fatty acid derived from plants. Even flaxseed water, or a drink made with flaxseeds, can be consumed for its cardiovascular health benefits.
How and when to consume Flaxseed Powder
Let it sit overnight, and in the morning filter the drink through a cloth To prepare a “flaxseed drink”, grind raw flaxseeds and add them to a glass of water. Let the mixture sit overnight, and in the morning, filter the drink through a cloth. Flaxseed powder mixed with water is a healthy recipe that can be eaten on an empty stomach. Thus, you should drink it in the morning.
Consuming Flaxseed at bedtime
The flaxseed comes in a soft capsule or liquid form. The website for the University of Maryland Medical Center praised flaxseed for their many health benefits.
Flax has 3 beneficial components such as:
- Dietary fiber
- Omega-3 fatty acids and
- Protein
Flaxseed may offer many health benefits, but eating flaxseed alone will not treat or cure certain diseases.
Adding flaxseed to a protein shake can slow down digestion and the breakdown of protein. When protein is broken down slowly, the amino acids that help build muscle stay in the digestive system longer.
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