What are 8 Health Benefits of Eating Flax Seeds?

Flaxseeds are very popular among health-conscious people who often include these tiny, edible seeds in their everyday diet. These have a nutty taste and are packed with fiber, plant protein, heart-healthy fats, and essential vitamins and minerals. Research shows that eating flax seeds has several advantages for your heart, digestion, and blood sugar levels, and because of these benefits, flaxseed oil too is now used for cooking various types of foods. Let’s find out more about these potent seeds and how they can improve your health when eaten regularly. 

What are Flax Seeds?

The flax plant is the source of flaxseeds, and they come in two primary varieties - golden flaxseeds and brown flaxseeds. While they both have a nutty flavor, golden flax seeds taste somewhat sweeter, and brown flax seeds taste more roasted. However, other than these tiny color differences, they have the same nutritional profile. Flaxseeds are farmed worldwide and may be found in stores all year round, so, no need to worry about buying options if you want to include them in your diet.

Flaxseed Has Powerful Nutritional Properties

Flax seeds have many healthy ingredients, but the omega-3 fatty acids (ALA, or alpha-linolenic acid), fiber, and lignans are especially noteworthy. Omega-3 fatty acids are good fats, and it has the potential to lower inflammation and the risk of several malignancies. Fiber helps ease constipation and prolong feelings of fullness, and the lignans found in flaxseed offer protection against antioxidants.  

Flaxseed has to be crushed in order to maximize its nutritional value because the body is unable to digest the whole flaxseed to obtain omega-3. You may also buy flaxseed oil if you do not like crushed flaxseed, but crushed flax seed price is sometimes lower than the oil. Since crushed flaxseed can go bad quickly, it should be kept in the refrigerator in an airtight container.  

There are no set guidelines for consumption, but usually, one to two tablespoons per day is considered healthy. In every tablespoon of flaxseed, you will have 37 calories, 2 grams of polyunsaturated fat (which includes omega-3 fatty acids), 0.5 grams of monounsaturated fat, and 2 grams of dietary fiber.

Health Benefits of Flaxseed

Crushed flaxseed and flaxseed oil are frequently used to ease constipation or promote digestive health, but there are other health advantages that many people are not aware of. Let’s take a look at all the benefits these tiny seeds can offer: 

1. Promotes Cardiovascular Health 

Omega-3 supports the cardiovascular system by acting as an anti-inflammatory agent in your body. Recent studies indicate that flaxseed may have a major impact on lowering blood pressure, and the amino acid groups in flaxseed may be responsible for this effect. According to several studies, diets high in flaxseed help prevent fat from building up in the arteries, and the Lignans in flaxseed reduce atherosclerotic plaque buildup by up to 75%. Plant omega-3 may be helpful in treating arrhythmia (an irregular heartbeat) and heart failure since they contribute to the preservation of the heart's normal rhythm.

2. Helps with Weight Management

Flaxseeds contain soluble fiber and that’s why including these seeds in your diet may aid in healthy, long-term weight management. Mucin, a type of fiber, makes up about 45% of the soluble fiber content in flaxseeds. Mucin takes the shape of a gel when mixed with water, which helps you feel fuller for longer by slowing down the rate of digestion. 

A waist circumference greater than 35 inches for women and 40 inches for men is linked to an increased risk of type 2 diabetes and heart disease. A research concluded that consuming flax seeds was connected to a substantial decrease in waist circumference and body weight. The research also discovered that body weight decreased more when the participants consumed around two tablespoons of whole flax seeds every day for more than 12 weeks. The amount of fat, muscle, and tissues all get affected by the properties of flax seeds when they are consumed regularly.

3. May Prevent Cancer

According to recent research, flaxseed may offer some protection against colon, prostate, and breast cancers, and at least two of the ingredients in flaxseed appear to have a role in this process. The omega-3 fatty acid, which is present in flaxseed, has been shown in tests to reduce the occurrence and progression of tumors. Flaxseed's lignans may offer some protection against hormone-sensitive tumors without conflicting with the anti-tamoxifen medication for cancer. 

There is evidence from certain studies that lignan exposure may lower the incidence of breast cancer and improve the health of those who already have the disease. By inhibiting the development and dissemination of tumor cells and blocking enzymes involved in hormone metabolism, lignans may offer some cancer prevention. Antioxidant qualities are also present in some of the other components of flaxseed, and these components may also help prevent cancer.

4. Reduces Inflammation

Two elements of flaxseed, lignans, and ALA, may help prevent the release of some pro-inflammatory chemicals in the body. It has been demonstrated in research that ALA reduces inflammatory responses as well. Additionally, lignans have been shown in animal tests to lower the levels of inflammation caused by existing diseases. Another possible mechanism by which flaxseed promotes your health is by lowering inflammation brought on by plaque accumulation in the arteries.

5. Controls Blood Sugar Levels

Elevated blood glucose levels may be caused by certain diseases, such as type 2 diabetes, but flax seeds may help lower the risk of high blood sugar. For 12 weeks, a group of 40 obese and pre-diabetic participants were randomly assigned to receive 13 grams, 26 grams, or 0 grams of flaxseed each day. It was discovered that people who took in 13 grams (about two tablespoons) of flaxseeds daily saw the biggest drops in blood sugar and the biggest improvements in insulin sensitivity.

6. Improves Digestive Health

Fiber is an essential component for healthy digestion, and two tablespoons of flax seeds supply you with almost thirty percent of your daily requirement of fiber. Dietary fiber gives you a sense of fullness, aids with weight management, and helps you avoid constipation. 

Furthermore, soluble and insoluble fiber included in flaxseeds can improve bowel movements because fiber softens stools, making it easier to pass through the digestive tract. People suffering from constipation can really get relief by eating these seeds daily, and as the flax seed price is very affordable, there is no trouble on that front.

7. Lowers Cholesterol Levels

Flaxseed may aid in lowering cholesterol because the fiber in flaxseed binds to bile salts before your body excretes them. Your liver draws cholesterol from your blood to replace these bile salts, which lowers cholesterol levels. Eating two tablespoons of ground flaxseed daily reduced LDL (bad) cholesterol levels by 15% in people with peripheral artery disease, according to research.

8. Promotes Menstrual Health

Flaxseeds are a great dietary supplement for PMS symptoms, menopausal symptoms, and menstrual cycle issues. Women frequently suffer from discomforts like cramping and mood fluctuations throughout the menstrual cycle and these symptoms may be lessened by the lignans in flaxseeds. Flax seeds also help regulate hormone levels and only forty grams of this organic food is just as beneficial as hormone replacement therapy (HRT) for mild menopausal symptoms.  

Flaxseeds are rich in lignans, which function in the body similarly to estrogen and support hormonal balance, especially during menopause. Due to lignans' estrogen-like characteristics, adding flax seeds to the diet is an easy and natural way for women to get relief from menstrual hormone swings.

Final Remarks

Flaxseeds are often considered a superfood these days because of their numerous health benefits that can help change your life. Research shows that flax seeds are linked to better digestion, improved heart health, and decreased risk of obesity. They also help with diabetes control and may help prevent several types of cancer as well. They are widely available and the flax seed price is so reasonable that you practically have no excuse to not include them in your diet. 

If you are already suffering from obesity, diabetes, heart conditions, or cholesterol problems, it is best that you check your health through medical tests. Contact Pathkind Labs today and arrange an appointment for your test!