How are flaxseeds beneficial to our health?

How are flaxseeds beneficial to our health?

For hundreds of years, flax seeds have been known for their health benefits. Nowadays, as more scientific research points to the innumerable health benefits of flaxseed, it's no wonder that flax seeds are now emerging as a new "superfood". Let us look into some of the health benefits of flaxseed that have scientific evidence.

What are Flaxseeds?

Flax seeds have been a part of human use for centuries. The botanical name of flaxseed is “linum usitatissimum”, which literally translates to “most useful”. According to many surveys and studies, the flax crop was first used by the Egyptians. The fiber of the flax seeds was used to produce linen. However, today, after realizing the health benefits offered by flaxseeds, people are looking for more and more options to include them in their diet. Here you will find information on the amazing health benefits offered by flaxseeds. 

Nutritional Profile of Flaxseeds

Flaxseeds are considered the powerhouse of nutrients, which contain a very rich source of Omega-3 fatty acids, protein, fiber, and many other vitamins and minerals. It is also one of the best plant-based sources of ALA (alpha-linolenic acid), an essential omega-3 fatty acid, plant-based protein, soluble and insoluble fiber, antioxidant, and estrogen properties, vitamins B1 and B6, and minerals like phosphorus, magnesium, and manganese. 

Nutrition Profile of Flaxseeds in Every 100 gms

Nutrient Name:  Amount:
Protein 18.29 g
Fiber   27.3 g
Calcium 255 mg
Iron        5.73 mg
Magnesium  392 mg
Phosphorus       642 mg
Potassium 813 mg
Sodium           30 mg
Zinc 4.34 mg

Health Benefits of Flaxseeds

Protection Against Cancer:

Recent studies have proved that two components of flaxseed have a protective effect against breast cancer, prostate cancer, and colon cancer. The lignans in flaxseed may provide some protection against breast cancer. Few studies have suggested that exposure to lignans during teenage years helps reduce the risk of breast cancer and may also increase the chances of survival of breast cancer patients. Lignans protect against cancer by blocking enzymes that are needed in the metabolism of hormones and meddling with the growth and increase of tumor cells. Some of the other flaxseed components also have antioxidant properties, which may aid in protection against cancer and heart disease.


Good for the Heart: One important component of flaxseeds is omega-3s which help the cardiovascular system through different mechanisms, including anti-inflammatory action and maintaining the heartbeat. New research also suggests that flaxseeds help in lowering blood pressure. Those effects are mainly the result of omega-3 fatty acids and the amino acid groups found in flaxseed.

Many studies have suggested that diets containing a good proportion of flaxseed omega-3s help prevent the hardening of the arteries and prevent plaque formation in the arteries by keeping white blood cells from coming close to the inner linings of the blood vessels. Because plant omega-3s also help in maintaining the natural rhythm of the heart, they may be useful in treating irregular heartbeat and heart failure, although more research is needed on this. Consuming flaxseed every day may also help your cholesterol levels.

Improve Blood Sugar Levels: Preliminary research came to the conclusion that daily intake of lignans in flaxseed may improve blood sugar to some extent.

Reduce Inflammation: Two constituents in flaxseed, ALA and lignans, may reduce the inflammation that comes along with certain illnesses like Parkinson's disease and asthma by containing the release of a few pro-inflammatory agents. ALA has been shown to reduce inflammatory reactions in men. Moreover, animal studies have found that lignans can reduce levels of quite many pro-inflammatory agents. Another way flaxseed helps prevent heart attacks and strokes is by reducing inflammation that takes place due to the accumulation of plaque in the arteries.

Reduce Hot Flashes: One study of menopausal women suggested that 2 tablespoons of ground flaxseed mixed into cereal, yogurt or juice, twice a day reduced their hot flashes by half. There are many flax seed recipes that you can try. The intensity of their hot flashes was also reduced by 57%. After taking the daily flaxseed for only one week, the difference was noticed by women who saw the maximum benefit within two weeks.

Thus we see that flaxseeds have several health benefits. You will see an overall improvement in your health due to the benefits of flaxseed. Consume it in a controlled proportion daily to see your health improve significantly.

How to Incorporate Flaxseeds into Your Diet

Incorporating flax seeds into your diet can be simple and hassle-free. With some smart choices and creativity, you can easily consume these versatile seeds. Below mentioned are some simple ways to add them to your diet easily:

Smoothies: Adding flax seeds into smoothies is a great way to start consuming these amazing products. All you have to do is add a tablespoon of flaxseeds to your favorite smoothies and enjoy the goodness. As they have a very neutral taste, they can be added to any smoothies for a nutrient boost. 

Baking: You can also add flaxseeds while baking different items. They can be incorporated into bread, muffins, and cookies. This will add more fiber and nutrients to your dishes. 

Salads: You can sprinkle whole or ground flaxseeds on the salads. This gives a crunchy texture to the salads while also improving their nutritional properties. 

Soups or Stews: Another great way to enjoy flaxseeds is by adding them to soups or stews. This will thicken and enrich the overall texture of the stews and soups. 

You can also use flax seeds in oatmeal, cereal, or yogurt for a nice texture and nutrition benefits. 

Potential Side Effects to Consider

While flaxseeds offer innumerable health benefits, it is important for you to consume them in moderation. As flaxseeds have very high fiber content, overconsumption can cause issues like bloating, gas, and diarrhea. If you are not used to flaxseeds, it is important to start with a small amount and then increase the count gradually. People with hormone sensitivity should also take the assistance of a healthcare provider before consuming flax seeds regularly. 

Conclusion

Flaxseeds are considered one of the best superfoods provided by nature. They are a nutritional powerhouse with many health benefits like heart health, supporting weight management, reducing inflammation, and improving gut health. 

It does not matter what your needs are, if you are looking for premium quality flaxseeds, you can find some of the best at Healthy Master. The brand offers the best quality flax seeds as well as many healthy snacks made using this amazing seed variety from nature. You will also find a huge list of other healthy snacks from which you can choose the best.

FAQ'S