Flaxseeds have been prized for centuries, for their health protective properties. These small golden brown seeds are the richest source of plant based omega-3 fatty acids. It is also great source of dietary fibre and minerals. Flaxseed can be consumed whole or as flaxseed oil, flours and in other food products.
What does flaxseed do for you that makes it one of the most popular superfood? Flaxseeds contain anti-inflammatory omega-3 fatty acids along with antioxidants that help promote hormonal imbalance in addition to several other health benefits of flaxseed.
Grounded flaxseed are more beneficial than whole flaxseed. To get maximum benefits use sprouted flaxseed grounded in flaxseed meal.
Flaxseed Nutrition Facts
Flaxseed accounts many nutritional properties to grab your attention, as flaxseed is a nutrition dense food with maximum health benefits.
The following nutrition information is provided by the USDA’s National Nutrient Database for 1 tablespoon (10g) of whole flaxseeds.
- Thiamine/ Vitamin B1: 0.2mg
- Magnesium: 40mg
- Phosphorus : 68mg
- Selenium : 5 mg
Flaxseed and Flaxseed oil are widely credited with aiding or even curing several health ailments. Many people also believe that flaxseed products can reduce risk of certain diseases. Science offer some support for these claims. However, remember its not a miracle cure for anything.
1. High in Omega-3 Fatty Acids
We are amused with health benefits of omega-3 lately and develop new interests in salmon. Flaxseeds is the richest source of plant based omega-3 which contain ALA( alpha-linolenic acid) which is different than omega-3 found in salmons and sardines.
ALA is a polyunsaturated fatty acid that can reduce risk of coronary artery disease, hypertension, reduce inflammation, improves platelet functions and reduce heart arrhythmias.
2. Helps in Weight Loss
You must be wondering how flaxseed are connected with weight loss? A study published in Journal of nutrition found that flaxseeds can improve obesity and support weight loss.
As flaxseeds are full of healthy fats and fibre, it helps you feel satisfied and full for longer. That means you may wound up eating less calories, which may leads to weight loss. Anti-inflammatory properties helps with hormonal imbalance and that may help in loosing weight if your hormones are not happy.
3. Improves Digestion
Flaxseed has been helps in reducing inflammation and improves gut health and promotes beneficial gut flora. Flaxseed is beneficial for people suffering from Crohn’s disease and other digestive ailments.
Flaxseeds are rich in soluble and insoluble fibre which helps in normal bowel movement and is proven natural remedy for constipation.
Flaxseed oil taken with carrot juice helps in constipation by hydrating stools and relaxing GI tract muscles.
4. Healthy Skin and Hairs
ALA present in flaxseed benefits hairs and skin by providing essential fatty acids. It makes hairs stronger, shinier and heal damaged hairs. It also helps in minimising hormonal acne.
Flaxseed oil is a superb moisturiser which also help in hydrating your skin, hairs, nails and eyes. You can consume one to two tablespoons of flaxseed oil daily to get maximum benefits.
5. Rich Antioxidant
Flaxseeds are highly packed with antioxidants which helps in reducing free radical damage that lowers your risk of breast cancer.
Antioxidants found in flaxseeds are natural phytoestrogens which work similar as hormone estrogen. So consuming flaxseed also helps in lowering risk of tumor in post menopausal women.
Antioxidants found in flaxseed is known as lignans which is well known for it’s antiviral and antibacterial qualities. It helps in eliminating yeast and candida infections.
6. Regulate Blood Pressure
Multiple studies have shown that regular flaxseed consumption helps in significant decrease in both systolic and diastolic blood pressure.
Use grounded flaxseed for minimum 12 week period for better outcomes. If you are planning on to using flaxseed oil capsules , then dear friend that can a waste of money.
7. Lowers Cholesterol Levels
Flaxseed naturally help in decreasing cholesterol levels by excretion of fats in bowels. Soluble fibre content of flaxseeds trap fats in digestive system and is not absorbed in gut.
High cholesterol levels are important risk factors in causing heart attack ( coronary heart disease) . Flaxseeds have shown significant reduction in hyperlipidemia ( serums cholesterol )after regular use of flaxseed for 40 days.
8. Improve Blood Sugar Control
Maintains a healthy blood sugar levels is difficult for people suffering with diabetes, and fibre plays an important role in achieving this.
Flaxseed is a rich source of fibre and is low glycemic index food which means it control sudden blood sugar spikes. Flaxseeds are also rich in antioxidants which helps in increasing insulin sensitivity that in-turn helps in regulating blood sugar levels.
9. Helps In Hormonal Imbalance
Antioxidants found in flaxseed provide many benefits in hormonal imbalance and post menopausal symptoms as lignans mimic hormone estrogen.
Flaxseed ability to balance estrogen, helps in lowering risk of osteoporosis, regulate menstrual cycle and promote fertility.
10. Lower Cancer Risk
Flaxseed is a part of healthy diet these days and a good source of antioxidants, minerals and vitamins. It plays a big role preventing certain type of cancers like breast, prostate, ovarian and colon cancer.
Flaxseed consumption decrease risk of breast cancer by decreasing tumor growth. Studies have shown that plant based food rich in fibre, carotenoid antioxidants and lignans lowers the risk of cancer.
Excess of everything can be harmful and same goes with flaxseed as well. People with bleeding disorder, gastrointestinal obstruction, low blood pressure should talk to your healthcare provider before taking flaxseed.
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