The health benefits of flaxseeds are many. It is an excellent source of nutrition and has a wide range of health benefits. They are a good source of fiber, vitamins, and minerals, and they can help to lower cholesterol levels, improve digestion, and reduce the risk of certain cancers. Additionally, flaxseeds contain lignans (a type of phytonutrient) which can reduce the risk of hormone-related cancers such as breast cancer.
Flaxseed can be consumed in many different ways. They can be ground up and added to smoothies or yogurt, sprinkled on top of cereal or oatmeal, or incorporated into baking recipes. For the most nutrition benefits, it is best to consume flaxseed in its whole form. This ensures that the lignans are not damaged during processing. However, ground flaxseed is still a good source of fiber and other nutrients.
What is Flaxseed?
Flaxseed is a type of seed that comes from the flax plant. The flax plant is a member of the Linaceae family, which also includes herbs such as basil and mint. The seeds of the flax plant are known for their high concentration of omega-3 fatty acids (polyunsaturated fatty acids), which are important for human health. In addition to omega-3 fatty acids, flaxseeds contain fiber, protein, and vitamins and minerals.
They can be eaten whole or ground into a powder. Flaxseed oil is also made from the seeds and has many of the same health benefits as the whole seeds. Some potential health benefits associated with flaxseed include improved heart health, reduced inflammation, and stabilize blood sugar levels.
What to look for when buying Flax Seeds?
When purchasing flax seeds, one should look for a product that is fresh and GMO-free. The best way to ensure that the flax seeds are fresh is to buy them from a reputable source such as a health food store or online retailer. One should also avoid products that have been sitting on store shelves for extended periods of time.
Flax seeds should be stored in a cool, dry place, and they can last for up to two years if stored properly. It is also important to make sure that the flax seeds are not roasted or ground, as this can damage the delicate oils that are contained within the seeds. When purchasing flax seeds, be sure to choose a product that meets all of these criteria in order to get the most benefit from these nutritional powerhouses.
Once you’ve purchased flaxseeds, it’s important to store them properly to ensure that they remain fresh. Ideally, flaxseeds should be stored in an airtight container in a cool, dark place. If you’re using whole seeds, they can be kept for up to one year. Ground seeds, on the other hand, should be used within three months.
If you need to store ground seeds for longer than that, it’s best to keep them in the freezer. When it comes time to use the seeds, simply take out the amount you need and allow them to come to room temperature before using. With proper storage, flaxseeds can be a healthy and versatile addition to your diet.
Flaxseed nutrition facts
Flaxseed is a nutrient-rich food that has been shown to offer a range of health benefits. These include improved cholesterol levels, reduced inflammation, and better blood sugar control. Additionally, flaxseeds are a good source of fiber and omega-3 fatty acids.
All of these nutrients help to support a healthy heart and circulatory system. What’s more, the high fiber content of flaxseeds can also aid in digestion and weight loss. To enjoy the health benefits of flaxseeds, they can be added to a variety of foods, including yogurt, cereal, and baked goods.
100 grams of raw flaxseed contain the following nutrients:
- 534 calories
- 28.9 grams carbohydrates
- 42.2 grams fat
- 18.3 grams protein
- 27.3 grams dietary fiber
- 1.64 milligram Vitamin B1 – thiamin (137% of RDI)
- 2.5 milligrams manganese (108% of RDI)
- 392 milligrams magnesium (98% of RDI)
- 642 milligrams phosphorus (92% of RDI)
- 5.7 milligrams iron (71% of RDI for men and 32% of RDI for women)
- 25.4 micrograms Selenium (46% of RDI)
- 4.3 milligrams zinc (43% of RDI)
- 813 milligrams potassium (33% of RDI)
- 4.3 micrograms Vitamin K (4% of RDI)
- 1.2 milligrams copper (1% of RDI)
- 0.48 milligrams Vitamin B6 (34% of RDI)
- 87 micrograms Vitamin B9 – folate (22% of RDI)
- 3.1 milligrams Vitamin B3 – niacin (21% of RDI)
- 255 milligrams calcium (21% of RDI)
- 1 milligrams Vitamin B5 – pantothenic acid (20% of RDI)
- 0.16 milligrams Vitamin B2 – riboflavin (13% of RDI)
- 0.3 milligrams vitamin E (2% of RDI)
- 0.6 milligrams Vitamin C (>1% of RDI)
- 30 milligram Sodium (>1% of RDI)
Flaxseeds are small, brown or golden-colored seeds that have been used for centuries in traditional medicine. These days, they are becoming more popular as a natural remedy for a wide variety of health conditions. Recent studies have shown that flaxseeds may be helpful in treating cholesterol, diabetes, breast cancer and hot flashes.
They are also a good source of fiber and omega-3 fatty acids. Flaxseeds contain high levels of lignans (Phytoestrogens) – a type of phytonutrient – which can offer protective effects against certain cancers, including breast cancer. Lignans are also thought to improve heart health by reducing bad cholesterol levels and inflammation.
1. Keeps skin and hair healthy
Flaxseeds are small, brown seeds that pack a big nutritional punch. They’re an excellent source of fiber, omega-3 fatty acids, magnesium, potassium and vitamins B1 and B6. All of these nutrients are essential for keeping your skin and hair healthy.
The omega-3 fatty acids in flaxseeds can help to reduce inflammation, which is often a contributing factor to skin conditions such as dermatitis, acne, eczema, and rosacea. These fatty acids help to keep the skin hydrated and improve its elasticity, which can help to reduce the appearance of wrinkles.
In addition, omega-3 fatty acids can also help to promote healthy hair growth. They do this by keeping the scalp moisturized and preventing the hair follicles from becoming damaged.
Furthermore, flaxseed oil is an excellent option for those looking to improve the health of their skin, nails, and hair. It can help to treat conditions like acne and psoriasis, while also preventing dryness and flakiness. In addition, the fatty acids in flaxseed oil are essential for healthy cell membranes. This means that they can help to keep skin cells hydrated and protect against damage from environmental stressors like sun exposure and pollution.
Flax also has beneficial effects on eye health, as it may help to decrease dry eye syndrome. If you’re looking for a natural way to boost the health of your skin, hair, and nails, consider adding flaxseed oil to your daily routine.
2. Excellent source of omega-3 fatty acids
Flaxseeds are an excellent source of omega-3 fatty acids, which offer a multitude of health benefits. Unlike fish oil, which contains EPA and DHA, flaxseeds contain Alpha-linolenic acid (ALA), a type of omega-3 that acts differently in the body. Studies have shown that ALA can help to reduce inflammation, lower blood pressure, and improve heart health.
ALA also decreases the incidence of coronary heart disease and hypertension, protects arterial function, improves platelet function, promotes healthy endothelial cell function, and reduces heart arrhythmias. ALA also appears to contribute to normal growth in babies and youngsters. One tablespoon of flaxseeds contains about 1.8 grams of ALA.
3. Fiber-rich, but low in carbs
Mucilage is a gel-forming fiber that is water-soluble and can help to regulate digestion. Flaxseeds are a rich source of mucilage, and consuming them can have a number of benefits. For one, mucilage can help to keep food in the stomach from emptying too quickly into the small intestine, which can lead to increased nutrient absorption and a feeling of fullness.
Additionally, because the fiber in flaxseed cannot be broken down (especially when you eat the whole flaxseed) in the digestive tract, some of the calories in flaxseed will not be absorbed. This makes flaxseed a great choice for those looking to manage their weight. Finally, the gel-like texture of mucilage can also help to soothe the digestive tract and relieve constipation. Ultimately, incorporating flaxseed into your diet may help to improve your digestion and overall health.
4. Lowers cholesterol and treats Hyperlipidemia
Flax is a plant that contains many health-promoting compounds, including fiber, lignans (PHytoestrogens), and omega-3 fatty acids. These nutrients work together to promote the health of the arteries and heart by reducing inflammation, lowering blood pressure, improving cholesterol levels and modulating lipid metabolism.
In addition, they contain high levels of antioxidants, which can help to protect the heart from oxidative stress. Studies have shown that flaxseed consumption can reduce “bad” cholesterol levels, making it an excellent natural remedy for heart health.
Furthermore, it is a food that contains high levels of soluble fiber. This type of fiber can trap cholesterol and fat in the digestive system, preventing them from being absorbed. The soluble flax fiber can trap bile in the gallbladder. Bile is made from cholesterol, and it is excreted through the digestive system. This process forces the body to make more bile, using up excess cholesterol in the blood.
Hyperlipidemia is characterized by an abnormal increase in fats or lipids in the blood. This condition is one of the most important risk factors for ischemic heart disease. Flaxseeds have been found in studies to reduce blood lipids in people with hyperlipidemia. In one study, 30 grams of flaxseed powder was taken by participants for 40 days and the group taking the flaxseed powder saw a significant reduction in their bad cholesterol levels. These findings suggest that flaxseed may be useful therapeutic food for reducing hyperlipidemia.
5. A helpful tool for managing diabetes
Flaxseed is a popular natural remedy for high blood sugar levels. When taken daily, flaxseed has been shown to lower triglycerides, fasting blood sugar, A1C levels and cholesterol in those with diabetes. Additionally, flaxseed may improve insulin sensitivity and reduce insulin resistance in those with type 2 diabetes. These results suggest that flaxseed could be a helpful tool for managing diabetes.
6. It is gluten-free
Flaxseeds are gluten-free and can be eaten by people who have celiac disease or gluten intolerance. They can be consumed whole or ground into a meal called flour. Ground flaxseed meal can be used in place of wheat flour to make gluten-free bread, pancakes, and muffins. Flaxseeds can also be added to smoothies, yogurt, cereal, and salads.
7. High in Lignans-Antioxidants
One of the most impressive nutrients found in flaxseeds is lignans. Lignans are a type of phytonutrient (fiber polyphenol) that has antioxidant properties. It has 800 times the lignans of other plant foods. Research suggests that lignans may help to protect against certain types of cancer, such as breast cancer and prostate cancer.
Lignans are polyphenolic metabolites that are classified as phytoestrogens. These occur naturally in plants and act somewhat similarly to the hormone estrogen. Lignans in flaxseed can either increase or decrease estrogen activity depending on the individual’s hormonal status.
Lignans may reduce estrogen activity in postmenopausal women, which is linked with increased tumor prevention. Aside from their role in regulating estrogen levels, lignans are also recognized for their antibacterial and antiviral properties.
Polyphenols have been shown to promote the growth of healthy bacteria in the gut and to protect against the overgrowth of harmful bacteria. Polyphenols may also help to eliminate yeast and candida in the body. These findings suggest that polyphenols may play a role in supporting overall health and well-being.
8. Promotes digestive health
Flaxseeds are an excellent source of fiber, providing both soluble and insoluble fibers. Soluble fiber dissolves in water to form a gel-like substance, while insoluble fibers remain mostly undigested.
Both types of fibers are important for maintaining digestive health. Soluble fiber helps to regulate bowel movements by absorbing water and softening stools, while insoluble fiber provides bulk and prevents constipation.
In addition, the gel-like substance formed by soluble fiber can help to trap toxins and other harmful substances in the intestine, preventing them from being absorbed into the bloodstream.
Furthermore, flaxseeds are a good source of lignans, plant compounds that act as antioxidants and have been shown to promote breast health. For all these reasons, incorporating flaxseeds into your diet is an excellent way to support digestive health.
In addition, because of its anti-inflammatory effects and ability to protect the gastrointestinal tract’s lining, flaxseed contains the potential to be used as a therapeutic treatment for Crohn’s disease and other digestive diseases.
Finally, it helps the growth of beneficial microorganisms in your gut, even in people that do not have issues with their digestive systems. Flaxseeds’ fiber feeds good bacteria in your colon, which helps cleanse waste from your body.
9. Regulates blood pressure
Studies have found that flaxseeds may help to regulate blood pressure. In one study, participants who took flaxseed powder daily for more than 12 weeks had a significant decrease in high blood pressure.
Flaxseed is considered to be a beneficial antihypertensive and cholesterol-lowering food. It has also been found to aid in the prevention of heart arrhythmias.
Flaxseed oil, on the other hand, maybe effective in lowering diastolic blood pressure, the same cannot be said for systolic blood pressure. Lignan extracts also showed no significant effect. Therefore, if you are hoping to lower your blood pressure, ground flaxseed is likely your best bet.
10. Help prevent certain types of cancer
Flaxseeds may help reduce the growth of existing cancer cells and tumor size. Certain compounds in flaxseed, including lignans and omega-3 fatty acids, can help fight cancer by: reducing inflammation inhibiting, cell proliferation induced cell death (apoptosis).
A large population-based study found that women who ate the most lignans had a lower risk of breast cancer. In addition, epidemiological studies suggest that eating foods high in lignan phytonutrients, like flaxseeds, may help protect against other hormone-related cancers, such as ovarian cancer. It also prevents prostate and colon cancer.
Finally, flaxseed is an important ingredient in the Budwig diet protocol. The Budwig diet is a natural cancer treatment that was developed by German biochemist Johanna Budwig in the 1950s. The diet consists of flaxseed oil, cottage cheese, and freshly ground flaxseeds, which are mixed together and consumed daily.
The Budwig diet is thought to work by providing the body with essential fatty acids and antioxidants, which help to fight cancer cells. There is a growing body of evidence to support the efficacy of the Budwig diet in treating cancer, and it continues to be popular among alternative cancer treatments.
11. Has positive effects on menopausal women
Menopause and hormonal imbalance can cause a variety of uncomfortable symptoms, including hot flashes, weight gain, and mood swings. While there is no cure for these conditions, some research suggests that flaxseeds may help to alleviate symptoms.
Flaxseeds contain high levels of lignans, a type of phytonutrient that helps to regulate hormones. In one study, women who took flaxseed daily for reported significant reductions in hot flash frequency and severity.
In addition as women age, their estrogen levels are declining, which can lead to a variety of problems, including osteoporosis and irregular periods. Flaxseeds are a rich source of lignans (phytoestrogens), which have been shown to balance estrogen levels in the body. As a result, flaxseeds may help to prevent osteoporosis and maintain regular menstrual cycles.
Flaxseeds appear to be a promising natural treatment for menopausal and hormonal imbalance symptoms.
12. It is a good choice for weight management
They are a source of both soluble and insoluble fiber, which means they can help with weight loss in two ways. First, the soluble fiber forms a gel when it comes into contact with water. This gel delays stomach emptying, which gives you a feeling of fullness and may help you eat less at your next meal.
Second, insoluble fiber promotes regularity and may help reduce calorie intake by preventing constipation. In addition, flaxseeds are a good source of protein and omega-3 fatty acids, both of which have been shown to promote weight loss.
For example, protein helps to increase satiety and reduce appetite, while omega-3 fatty acids help to reduce inflammation and improve insulin sensitivity.
How to prepare and eat flaxseeds?
To prepare flaxseeds for consumption, simply grind them in a coffee grinder or blender until they are a fine powder. This powder can then be added to smoothies, oatmeal, or yogurt.
Flaxseeds can be used in a variety of ways. For example, they can be added to smoothies or yogurt, sprinkled on top of cereal or oatmeal, or mixed into baking recipes. To get the most nutritional benefit from flaxseeds, it is best to grind them before eating. This can be done using a coffee grinder or food processor. If you prefer, you can also purchase ground flaxseed at most health food stores.
Once ground, flaxseeds can be stored in an airtight container in the refrigerator for up to six months. When you’re ready to use them, simply add the desired amount to your food. Enjoy!
Flaxseed is a versatile ingredient that can be used in a variety of recipes. Here are some detailed recipes that showcase the different ways that flaxseed can be used:
To make flaxseed oil, start by heating the seeds in a pan over medium heat. After about 10 minutes, remove the pan from the heat and allow the seeds to cool. Then, place the seeds in a blender and blend until they form a smooth paste. Finally, strain the mixture through a cheesecloth to remove any pieces of hull or seed.
To make flaxseed flour, start by grinding the seeds in a food processor or coffee grinder. Then, sift the mixture through a fine-mesh sieve to remove any pieces of hull or seed. Finally, store the flour in an airtight container in the fridge for up to two months.
To make a flaxseed meal, start by grinding the seeds in a food processor or coffee grinder. Then, add water to the mixture until it forms a thick paste. Finally, spread the mixture on a baking sheet and bake at 200 degrees Fahrenheit (90 degrees Celsius)for about 15 minutes. Allow the meal to cool before storing it in an airtight container in the fridge
Sprouted flaxseeds have all of the same health benefits as regular flaxseeds, but they are easier to digest and absorb. When flaxseeds are sprouted, the hard outer shell breaks down, making the nutrients inside more available to the body.
In addition, sprouting helps to reduce the level of phytic acid, which can bind to minerals and prevent absorption. Sprouted flaxseeds can be enjoyed on their own or added to salads, smoothies, or yogurt. They can also be used as a healthy and delicious topping for toast or oatmeal.
Also, here are some tips for incorporating flaxseed into your cooking:
- To add a nutty flavor to baked goods, replace some of the flour with ground flaxseed.
- For a healthy breakfast, mix flaxseed with yogurt and fruit.
- Add flaxseed to soups and stews for extra fiber and nutrients.
- Make a simple salad dressing by mixing flaxseed oil with vinegar and spices.
- Use flaxseed oil in place of other oils when cooking or baking.
By following these tips, you can easily add flaxseed to your diet in a variety of delicious ways.
Risks and side effects of Flaxseed
There are some risks and side effects associated with flaxseed. For example, flaxseed may interact with certain medications, such as blood thinners and blood pressure medications.
In addition, flaxseed contains high levels of fiber which can cause gastrointestinal issues like bloating, gas, and diarrhea in some people.
In addition, flaxseed contains estrogen-like compounds that could potentially disrupt hormone levels in the body especially if you have uterine cancer or hormone-sensitive breast.
Flax vs. Chia Seeds
There are many different types of seeds that offer a variety of health benefits. Two of the most popular options are flaxseed and chia seed. Both of these seeds are a good source of fiber and omega-3 fatty acids. They also contain antioxidants and have anti-inflammatory properties. So, which one is the better choice?
Flaxseed is a good source of lignans, which are a type of phytonutrient. Lignans can help to reduce the risk of cancer and heart disease. They also have been shown to improve bone health. It is also a good source of magnesium, potassium, and zinc. Chia seed is a good source of calcium and phosphorus. It also contains more protein than flaxseed.
So, which one should you choose? Ultimately, it depends on your individual needs and preferences. If you are looking for a seed that is high in fiber and antioxidants, then flaxseed would be a good choice. If you are looking for a seed that is high in protein and minerals, then chia seed would be the better option.
Flaxseeds are an excellent source of nutrition and offer a range of health benefits. They are a good source of fiber, protein, and omega-3 fatty acids, all of which are essential for good health. They also contain lignans, phytonutrients that have been shown to have cancer-protective properties. Add flaxseeds to your diet by sprinkling them on cereal or yogurt, adding them to smoothies, or using them in place of breadcrumbs in recipes. Including flaxseeds in your diet is a simple way to boost your nutrition and protect your health.
By NutriWins team