Flaxseeds are super-rich in anti-inflammatory omega-3 fatty
acids, and abundant in lignans that offer powerful antioxidant effects,
flaxseeds can be considered one of the most nutritious foods on the planet.
These shiny and nutty seeds that come from the flax plant have an earthy aroma
and possess various benefits. Below are the 11 Health Benefits of Flaxseeds:
What Can
Flaxseeds Do For You?
Two of the most important nutrients in flaxseeds are
omega-3s and lignans. One tablespoon of ground flaxseeds contains 1.8 grams of
omega-3s. And they contain 75 to 800 times more lignans than other plant foods.
Also, flaxseeds contain fiber, both soluble and insoluble. While the omega-3s
fight inflammation and boost heart health, the lignans help prevent ailments
like cancer. And the fiber improves digestive health.
What Are The Health Benefits Of Flaxseeds?
1. Flaxseeds
Help Fight Cancer
Several studies on postmenopausal women showed that
supplementing diets with flaxseeds can cut the risk of breast cancer. The seeds
can also reduce tumor growth in patients with breast cancer. The omega-3 fatty
acids in the seeds have anti-inflammatory properties that can reduce the risk
of several forms of cancer.
- Lignans were also found to reduce the growth of cancerous tumors.
- Research also shows how flaxseeds can help prevent prostate cancer.
Studies showed that flaxseed supplementation lowered fasting
blood sugar levels by 20 percent. More importantly, the seeds contain mucilage,
which is a gel-forming fiber that can slow digestion and the resultant release
of glucose into the blood.
Preliminary studies have also shown
that flaxseeds can delay the onset of diabetes. They contain a compound called
SDG, which cuts the risk of type 1 diabetes and delays the onset of type.
3.
Flaxseeds Protect the Heart
The omega-3 fatty acids in
flaxseeds have been found to cut the risk of coronary heart disease. They also
help improve the functioning of the arteries. Another Costa Rican study showed
that individuals consuming more of ALA (the type of omega-3 fatty acids in
flaxseeds) have a lower risk of heart attack.
4.
Fight Inflammation
Two tablespoons of ground flaxseeds
contain over 140% of the daily value of omega-3 fatty acids, which are known to
fight inflammation. The ALA in the seeds were found to decrease pro-inflammatory
compounds in the body.
The omega-3s in flaxseeds can also
help treat inflammatory arthritis.
5.
Can Aid Weight Loss
Given that flaxseeds are rich in
fiber, they can aid weight management. And the omega-3s in the seeds, the
healthy fats, can suppress appetite and improve satiety – and this also can
help in weight loss.
The lignans in flaxseeds can
improve cell function, and this might aid fat burning. The lignans also boost
metabolism, and this also aids weight loss. Ground flaxseeds work best for
weight loss.
Studies also showed that flaxseeds
could increase fat excretion, thereby decreasing the amount of fat content in
the body. This can promote weight loss in its own way.
6.
Enhance Digestive Health
The soluble fiber in flaxseeds aids
digestion. Ground flaxseeds work better as eating them whole can simply make
them pass through your system without getting digested.
The most common use of flaxseeds
involves their laxative properties. This basically means the seeds can make you
poop. They can help treat constipation too, but ensure you drink enough water
after consuming them.
The omega-3 fatty acids in
flaxseeds can also reduce inflammation and protect the lining of the GI tract.
And in people with healthy digestive systems, the seeds promote the beneficial
gut flora.
7.
Treats Menstrual Symptoms
As per studies, consuming flaxseeds
can regularize ovulation. Women who regularly ate flaxseeds were found to
ovulate during every menstrual cycle. Adding flaxseeds to your diet can also
reduce menstrual cramps.
Another important piece of research
tells us how flaxseeds can ease hot flashes.
8.
Flaxseeds Are Gluten-Free
Flaxseeds work as a great replacement
for all those gluten-containing grains in your diet. In case you are
gluten-intolerant, most grains could be hard to digest. And this is where
flaxseeds come to the rescue. They can be a good choice for anyone with celiac
disease or gluten sensitivity.
9.
Beneficial During Pregnancy and Breastfeeding
Flaxseeds are a rich source of
fiber and omega-3s and a good source of protein – and a pregnant woman requires
all these nutrients. Fiber helps treat constipation that often occurs during
pregnancy. And the protein and omega-3s are critical for the child’s health.
10.
Make Your Skin Glow
The omega-3 fatty acids in
flaxseeds greatly contribute to skin health and appearance. They keep your skin
hydrated and make it smooth. They prevent the everyday irritants and pollutants
from entering your skin pores. They also prevent water loss from the skin.
Improving the skin’s moisture levels can also help reduce wrinkles.
Keeping your skin moisturized
prevents it from drying out – and this makes it glow. Dry skin can also cause
other skin ailments like psoriasis and eczema – all of which can be prevented
by flaxseeds.
You can either rub plain flaxseed
oil gently into your skin or consume them on a daily basis. The
anti-inflammatory properties of flaxseeds can also treat skin inflammation. And
given the seeds contain powerful antioxidants, they can also help prevent skin
cancer.
You might also want to use a
flaxseed facial. Simply mix two tablespoons of raw honey, a teaspoon of fresh
lime juice, and a tablespoon of flaxseed oil. Apply the mixture directly to
your face. Leave it on for 15 minutes and wash with normal water. Do it in the
mornings, every day.
11.
Flaxseeds Strengthen Hair
Brittle hair is often attributed to
a lack of omega-3 fatty acids in the diet. Being rich in these fatty acids,
flaxseeds can help strengthen your hair and combat hair fall. They can also
help prevent a condition called cicatricial alopecia, which is a permanent hair
loss condition caused by inflammation.
You can prepare a hair gel using
flaxseeds. Simply put two cups of water on boil. As the water begins to boil,
add four tablespoons of flaxseeds to it. Cover the pot with a lid and let it
simmer for 15 to 20 minutes. Now, turn off the heat and strain the infusion.
Apply the resultant gel to your scalp every morning and then wash as usual
after 20 minutes.
How to Eat Flaxseeds
- The best way to consume flaxseeds is in their sprouted form. Soaking them and then sprouting them removes phytic acid and also enhances mineral absorption. You can simply soak the seeds for 10 minutes in warm water or for two hours in cold water.
- Flaxseeds are best consumed ground. This is because our bodies cannot receive the nutrients if they are taken in the whole form.
- Ensure you take the seeds with plenty of water.
- You can add the seeds to your morning cereal or breakfast smoothie. You can also add them to salads.
- Also, ensure you don’t heat flaxseed oil as its composition might change, rendering it not as beneficial. But surprisingly, the nutrients in whole flaxseeds are heat-stable. Hence, you can roast flaxseeds and still enjoy the benefits. The nutrients won’t be destroyed.
- You can add flaxseeds to your Paleo diet as well. The seeds are technically Paleo because they are seeds and not
- The best time to eat flaxseeds is early in the morning, along with your breakfast.
No comments:
Post a Comment