From many years, flax seeds have been well-prized for their great health-protective properties. Flax seeds are also known as linseeds; those are the seeds of the flax plant.
Recently, flax seeds are emerging as an “excellent food” as several scientific research points to their health benefits for use it to apply. Flax seeds are known to be one of the richest plants, which are sources of Omega-3 fatty acids, Lignans, fiber, and they also contain several vitamins and minerals.
Although flax seeds contain various types of healthy components, it owes its primary healthy reputation to three main of them:
- Omega-3 essential fatty acids: It has “good” fats that have been shown to have heart-healthy impacts. Every tablespoon of ground flax seeds includes approximately 1.8 grams of plant omega-3s.
- Lignans: It has both plant estrogen and antioxidant qualities. Flax seeds contain 75 to 800 time’s additional Lignans than other plant foods.
- Fiber: Flax seed contains both the soluble and insoluble types’ fibers.
Nutritional Value of Flax Seeds
Flax seeds are one of the oldest crops. There are two types of seeds, brown and golden, which are equally nutritious. A typical serving size for flax seeds is only one tablespoon.
Just one tablespoon provides a virtue amount of protein, fiber and omega-3 fatty acids, in addition to being a rich source of a few vitamins and minerals.
One tablespoon of ground flax seeds includes the following nutrients for your better health:
- Energy: 37.4 calories
- Protein: 1.28 g
- Fat: 2.95 g
- Carbohydrate: 2.02 g
- Fiber: 1.91 g
- Calcium: 17.8 mg
- Magnesium: 27.4 mg
- Phosphorus: 44.9 mg
- Potassium: 56.9 mg
Health Benefits of Flax Seeds
Flaxseed contains several nutrients that may have many health benefits.
Like different plant-based foods, flax seed is very much rich in antioxidants. These can help to prevent Trusted Source disease by removing molecules called free radicals from the body.
Research indicates that flaxseeds may reduce the risks of certain cancers, cardiovascular disease, lung disease, and other health problems. An excellent source of plant-based protein, there are various health benefits to eating flaxseeds.
Here are some effective health benefits of flax seeds that are proven scientifically.
1. Reducing the Risk of Cancer
Flax seeds contain omega-3 fatty acids and various vitamins. Research Trusted Source suggests that these may help prevent different types of cancer cells from growing. Flaxseeds also contain Lignans, which may slow down tumor Trusted Source growth by preventing them from forming new blood vessels.
Lignans are plant compounds of Flax seeds that have antioxidant and estrogen properties, lowering the risk of cancer and improving health.
Recent studies have suggested that flaxseeds may have a protective effect against breast cancer, prostate cancer, and colon cancer.
Once 2013, scientists survey found a lower incidence of breast cancer among females who consumed flax seeds regularly.
Thus, the scientific evidence thus far points to flax seeds being a potentially rich food in the fight against various cancers.
2. Improving cholesterol and heart health
Flax seeds contain Phytosterols properties. Phytosterols have an identical structure to cholesterol, but they help avert cholesterol absorption in the intestines.
Consuming phytosterols means flax seeds may help lessen low-density lipoprotein (LDL) levels or “bad” cholesterol in the body and improve heart health.
The researchers behind a 2012 Trusted Source involving 17 people found that consuming flaxseed lowered LDL cholesterol levels, improve heart health, and helped the body remove fat. The researchers’ team suggested that dietary flaxseed may be helpful for minor cholesterol levels and heart health.
The high fiber content of flax seeds can help lower cholesterol and play a vital role in improving heart health.
3. Helps to Control Blood Sugar
Flax seeds have Lignans and other phytoestrogens that may help reduce the risk of chronic conditions such as diabetes and improve blood sugar levels.
Flax seeds may have low blood sugar levels due to their insoluble fiber content. Conversely, high blood sugar levels characterize it due to the body’s inability to secrete insulin or its resistance.
This blood sugar lowering impact is notably due to flax seeds’ insoluble fiber properties. Research has found that insoluble fiber slows down the sugar in the blood and maintains blood sugar levels.
A few researchers’ studies have found that people with type two diabetes who added 10 to 20 grams of flax seeds powder to their daily diet for at least one month saws reductions of 8 to 20% in blood sugar levels.
This might be due to the small number of subjects in the study and flax seeds oil to control blood sugar levels.
4. Helps for Weight Control
Flax seeds are minor in carbohydrates, making them a perfect choice for people trying to control their sugar and starch intake. It’s also a boon for vegetarians as it is the natural non-animal source of omega-3 fatty acids. In addition, it can be regularly used as an egg relief in bakeries to add body to the food.
If you tend to snack between meals, you might consider adding flax seeds to your beverage to stave off hunger pangs.
One study found that adding 2.5 grams of ground flax fiber extract to a beverage reduces hunger and general appetite.
Flax seeds can keep you full for longer and help you control your weight by managing your appetite.
5. Helps for Healthy Skin and Hair
Flax seeds benefit skin and hair; those contain preventing harm caused by free radicals in the air and strengthening the roots reducing hair fall.
The lignans and antioxidants in flax seeds fight real damage by having an anti-aging effect by providing hormonal balancing and cellular regeneration.
Flax seeds are with a significant concentration of Omega 3 fatty acids. These acids are suitable for the skin and reduce hair fall. In addition, these Omega 3 acids can help in preventing the skin from getting dry.
If your body is healthy internally, then the skin will also feel healthy and supple.
Flaxseeds are one of the most beneficial seeds that we can use in our daily diet. Flaxseed and flaxseed products are well-richer in antioxidants, especially lignans. It assists in managing blood sugar, supports digestion, and so on. If you wish to lose weight, then this has to be a part of your diet.
Anyone thinking of using flaxseed should first talk to a doctor to ensure that it is secure for them to use.
With several proven health benefits and more possibilities, there’s no ideal time than right now to grab some flax seeds from your local grocery store.