For centuries, flax seeds have been valued for their health protective properties.
In fact, Charles the Great ordered his subjects to eat flax seeds for their health. It is therefore not surprising that they acquired the name Linum usitatissimum, which means "the most useful".
Today, flax seeds are becoming a “super food” as more scientific research points to their health benefits.
Here are 10 health benefits of flax seeds, backed by science.
1. Flax seeds are rich in nutrients
Cultivated since the beginning of civilization, flax seeds are one of the oldest cultures. There are two types, brown and gold, which are equally nutritious.
A typical serving of ground flax seeds is 1 tablespoon (7 grams).
Just one tablespoon provides a good amount of protein, fiber and omega-3 fatty acids, in addition to being a rich source of vitamins and minerals.
One tablespoon of ground flax seeds contains the following (1):
- Calories: 37
- Protein: 1.3 grams
- Carbohydrates: 2 grams
- Fiber: 1.9 grams
- Total fat: 3 grams
- Saturated fat: 0.3 grams
- Monounsaturated fat: 0.5 grams
- Polyunsaturated fat: 2.0 grams
- Omega-3 fatty acids: 1597 mg
- Vitamin B1: 8% of the RDI
- Vitamin B6: 2% of the RDI
- Folate: 2% of the RDI
- Calcium: 2% of the RDI
- Iron: 2% of the RDI
- Magnesium: 7% of the RDI
- Phosphorus: 4% of the RDI
- Potassium: 2% of the RDI
Interestingly, the health benefits of flax seeds are primarily attributed to the omega-3 fatty acids, lignans, and the fiber they contain.
2. Flax seeds are rich in omega-3 fatty acids
If you're a vegetarian or don't eat fish, flax seeds may be your best source of omega-3 fatty acids.
They are a rich source of alpha-linolenic acid (ALA), an omega-3 fatty acid primarily of plant origin.
ALA is one of the two essential fatty acids that you need to get from the foods you eat because your body does not produce them.
Animal studies have shown that the ALA in flaxseeds prevents cholesterol from depositing in the blood vessels of the heart, reduces inflammation in the arteries, and reduces tumor growth.
A Costa Rican study of 3,638 people found that those who ate more ALA had a lower risk of heart attack than those who ate less.
In addition, a large review of 27 studies involving more than 250,000 people found that ALA was linked to a 14% lower risk of heart disease.
Many studies have also linked ALA to a lower risk of stroke.
Additionally, a recent review of observational data concluded that ALA had heart health benefits comparable to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two of the omega-3 fatty acids. the most famous.
3. Flax seeds are a rich source of lignans, which may reduce the risk of cancer.
Lignans are plant compounds that have antioxidant and estrogenic properties, both of which can help reduce cancer risk and improve health.
Interestingly, flax seeds contain up to 800 times more lignans than other plant foods.
Observational studies show that those who consume flaxseeds have a lower risk of breast cancer, especially in postmenopausal women.
In addition, according to a Canadian study of more than 6,000 women, those who consume flax seeds are 18% less likely to develop breast cancer.
However, men can also benefit from the consumption of flax seeds.
In a small study that included 15 men, those who received 30 grams of flaxseed per day while following a low-fat diet showed reduced levels of a prostate cancer marker, suggesting a risk lower prostate cancer.
Flax seeds also appear to have the potential to prevent colon and skin cancer in laboratory and animal studies. However, more research is needed to confirm this.
However, so far, the evidence indicates that flax seeds are a potentially valuable food in the fight against various types of cancer.
4. Flax seeds are rich in dietary fiber
A single tablespoon of flaxseed contains 3 grams of fiber, or 8-12% of the recommended daily allowance for men and women, respectively .
In addition, flax seeds contain two types of dietary fiber: soluble (20–40%) and insoluble (60–80%).
This fiber duo is fermented by bacteria in the large intestine, collects stool and results in more regular bowel movements.
On the one hand, soluble fiber increases the consistency of the contents of your gut and slows down your rate of digestion. It has been shown to help regulate blood sugar and lower cholesterol .
On the other hand, insoluble fiber allows more water to bind to the stool, increases their bulk and results in softer stools. This is useful for preventing constipation and for people with irritable bowel syndrome or diverticular disease.
5. Flax seeds can improve cholesterol
Another health benefit of flax seeds is their ability to lower cholesterol levels.
In a study in people with high cholesterol, consuming 3 tablespoons (30 grams) of flax powder per day for three months reduced total cholesterol by 17% and "bad" LDL cholesterol by nearly 20%.
Another study of people with diabetes found that taking one tablespoon (10 grams) of flax powder per day for a month resulted in a 12% increase in 'good' HDL cholesterol.
In postmenopausal women, consuming 30 grams of flaxseed daily reduced total and LDL cholesterol by approximately 7% and 10%, respectively .
These effects appear to be due to the fiber in flax seeds, as it binds to bile salts and is then excreted by the body.
To replenish these bile salts, cholesterol is removed from the blood to the liver. This process lowers blood cholesterol levels .
This is definitely good news for those who want to improve their cholesterol levels.
6. Flax seeds can lower blood pressure
Studies on flaxseeds have also focused on their natural ability to lower blood pressure.
A Canadian study found that consuming 30 grams of flaxseed per day for six months lowered systolic and diastolic blood pressure by 10 mmHg and 7 mmHg, respectively .
For those who are already taking blood pressure medication, flaxseeds lower blood pressure even further and decrease the number of patients with uncontrolled high blood pressure by 17%.
In addition, according to a large review that analyzed data from 11 studies, taking flaxseed daily for more than three months lowered blood pressure by 2 mmHg .
Although it may seem trivial, a 2mmHg reduction in blood pressure may reduce the risk of dying from stroke by 10% and heart disease by 7% (Trusted source).
7. They contain high quality protein
Flax seeds are a great source of plant protein and there is growing interest in flax protein and its health benefits. Flax protein is rich in the amino acids arginine, aspartic acid, and glutamic acid.
Numerous laboratory and animal studies have shown that flax protein helps improve immune function, lower cholesterol, prevent tumors, and have antifungal properties.
If you are planning to cut down on your meat intake and are worried about being too hungry, flax seeds may be your answer.
In fact, in a recent study, 21 adults were given either an animal protein or a meal of plant protein. The study found no difference in appetite, satiety or food intake between the two meals .
It is likely that meals of animal and plant protein will stimulate hormones in the gut to make you feel full, resulting in reduced consumption at the next meal.
8. Flax seeds can help control blood sugar
Type 2 diabetes is a major health problem around the world.
It is characterized by high blood sugar levels due to the body's inability to secrete insulin or its resistance.
Some studies have shown that people with type 2 diabetes who added 10 to 20 grams of flax powder to their daily diet for at least a month saw their blood sugar drop by 8-20%.
This hypoglycemic effect is mainly due to the insoluble fiber content of flax seeds. Research has shown that insoluble fiber slows the release of sugar into the blood and lowers blood sugar .
However, one study found no changes in blood sugar levels or improvements in diabetes management.
This could be due to the small number of subjects in the study and the use of flaxseed oil. Flaxseed oil lacks fiber, which is credited with the ability of flax seeds to lower blood sugar.
In general, flax seeds can be a beneficial and nutritious addition to the diet of people with diabetes.
9. Flax seeds keep hunger at bay which can help with weight management
If you tend to snack between meals, you may want to consider adding flax seeds to your drink to prevent hunger pangs.
One study found that adding 2.5 grams of ground flax fiber extract to a drink reduced hunger pangs and overall appetite.
The reduced feeling of hunger was probably due to the soluble fiber content of the flax seeds. It slows down digestion in the stomach, which activates a number of hormones that control appetite and make you feel full .
The dietary fiber content in flax seeds can aid in weight management by suppressing hunger and increasing feelings of fullness.
10. Flax seeds can be a versatile ingredient
Flax seeds or flaxseed oil can be added to many common foods. Please try the following:
- Add them to water and drink it as part of your daily fluid intake.
- Drizzle with linseed oil as a dressing
- Sprinkle ground flax seeds over hot or cold breakfast cereals
- Mix them into your favorite yogurt
- Add them to cookies, muffins, bread or other pasta
- Mix them into smoothies to thicken the consistency.
- Add them to the water as an egg substitute.
- Incorporate them into the meat patties.
Tips for adding flax seeds to your diet
There are many impressive health benefits attributed to the consumption of flax seeds.
Here are some tips for adding these little seeds to your diet.
Eat ground seeds instead of whole ones
Opt for ground flax seeds as they are easier to digest.
You won't get as much benefit from whole flax seeds because your intestines can't break down the tough outer shell of the seeds.
That said, you can still buy whole flax seeds, grind them in a coffee grinder, and store the ground flax seeds in an airtight container.
What about linseed oil?
The upsurge in the use of flaxseed oil is due to its nutritional properties and health benefits.
It is usually extracted using a process called cold pressing.
Since the oil is sensitive to heat and light, it is best to store it in dark glass bottles and keep it in a dark, cool place like a kitchen cabinet.
Because some of its nutrients are heat sensitive, flaxseed oil is not suitable for cooking at high temperatures.
However, some studies have shown that using flaxseed oil in a light stir-fry up to 350 ° F / 177 ° C resulted in no reduction in the quality of the oil.
It should be noted that flaxseed oil contains more ALA than flax seeds. One tablespoon of ground flaxseed contains 1.6 grams, while one tablespoon of flaxseed oil contains 7 grams.
However, flax seeds contain a host of other beneficial nutrients that are not included in the extracted oil, such as fiber. To take full advantage of the health benefits of flax seeds, ground flax seeds will be a great first choice.
The health benefits noted in previous studies were seen with just 1 tablespoon (10 grams) of ground flaxseed per day.
However, it is recommended that you limit your portion sizes to less than 5 tablespoons (50 grams) of flaxseed per day.
The bottom line
When it comes to nutritional benefits, flax seeds are packed with it.
Although small, they are high in ALA omega-3 fatty acids, lignans, and fiber, all of which have been shown to have many potential health benefits.
They can be used to improve digestive health, lower blood pressure and bad cholesterol, reduce cancer risk, and may benefit people with diabetes.
As a versatile food ingredient, flax seeds or flaxseed oil are easy to add to your diet.
With many proven health benefits and maybe more, there's no better time than now to shop for flax seeds at your local grocery store.
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