Flaxseeds have a number of health benefits and are known for their properties and goodness for the mind and body.
They are increasingly gaining popularity as a source of dietary fiber and people are encouraged to consume them on a daily basis in a form which suits them.
To understand the health benefits of flaxseeds, let’s zoom into the larger category of nuts & seeds which are increasingly gaining popularity in the health & wellness space.
Consuming nuts and seeds, including flaxseeds in a healthy proportion has been recognized as being vital for health.
Some of the benefits of consuming nuts and seeds include the below
1. High in good fats – such as monounsaturated & Poly Unsaturated fats
2. Low in unhealthy (saturated) fats
3. Free of cholesterol
4. Good sources of dietary protein
5. High in dietary fibre
6. Rich in vitamins and minerals – vitamins include E, B6, niacin and folate and minerals include magnesium, zinc, plant iron, calcium, copper, selenium, phosphorus and potassium.
7. Rich in phytochemicals therefore act as anti-oxidants
Why Flaxseeds?
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Flax seed also known as flax or linseed (with it’s oil called linseed oil) has become a go to word in health & is being recommended by nutritionists to people with multiple health concerns, which they can help address.
There has been increasing stress on the importance of a high- protein, high – fiber diet off late & flaxseeds provide you with high % daily values for both.
In terms of nutritional composition, 100g of flaxseeds provide dietary value above 90% of daily requirement for fiber & 20% of protein.
The health benefits of flaxseeds is further emphasized by the fact that it also provides a high value of vital B Vitamins, especially Thiamine (143% DV), which plays a critical role in boosting our metabolism & energy.
Amongst minerals it especially provides a high values (110% DV) of magnesium, which aids on critical muscle function, phosphorus (92%) which helps with cell repair and iron (44%) to generate hemoglobin.
It is also an excellent source of healthy fats as it is high in Omega 3 & 6 rich Poly Unsaturated Fatty Acids.
Narrowing down on the health benefits of flax seeds, they include the below
1. May help reduce the risk of heart disease
Flaxseed is rich in alpha-linolenic acid (ALA), an essential fatty acid that appears to be beneficial in preventing heart disease and related illnesses.
2. Reduces the risk of cancer
The profile of flaxseed being a mix of omega-3 fatty acids, α-linolenic acid, lignan (a plant based estrogen), and fibers is what makes it one that can help lower the risk of cancer.
Phytoestrogens in flaxseeds, known to combat cancer could play a role in this regard.
3. Helps in reducing blood pressure
Flaxseed is particularly rich in alpha-linolenic acid (ALA), an omega-3 fatty acid you can get only through food as your body doesn’t make it. ALA is believed to help lower blood pressure.
4. Helps lower cholesterol
Flaxseed helps lower total blood cholesterol and low-density lipoprotein (LDL) or “bad” cholesterol levels.
5. Aids digestion & helps with gut health
Dietary fiber in flaxseeds can be beneficial for digestive functions for some people.
A high proportion of fiber in flaxseeds correlates with healthier gut microflora.
Fiber, including the fiber in flaxseeds, acts as a prebiotic, feeding the gut bacteria, maintaining beneficial bacteria, and keeping the bad bacteria in check.
6. May help stabilize blood sugar levels
There is some evidence that eating flaxseed reduces blood sugar levels after a meal and increases insulin levels because of its high content of soluble fiber.
Flaxseed is known to prevent insulin resistance, a condition that impairs the body’s ability to regulate blood sugar levels.
An interesting, yet unproven, potential benefit may be the prevention of type 1 and type 2 diabetes
7. Helps with weight management
Flaxseeds are potent in dietary fibre, which has 2 forms -soluble & insoluble.
The soluble fibre slows down food absorption in the colon & induces the feeling of being full for longer, thereby avoiding excessive eating.
The insoluble fibre on the other hand promotes good gut bacteria which aids digestive health & increases metabolic rate.
In this way proving to be effective in losing extra kilos.
8. Helps with maintaining good skin
Flaxseed can stimulate the production of collagen and promote the turnover of cells due to its mix of anti-ageing components and antioxidants.
9. Is good for the hair
Being a rich source of omega-3 fatty acids and vitamin E, flaxseeds can strengthen the hair and prevent breakage.
10. Helps reduce belly fat
Full of monounsaturated fats (MUFAs), flax seeds are the perfect seed to introduce into your flat stomach diet. The MUFAs found in flax seeds helps bring down your body fat.
How to consume flaxseeds?
Flaxseeds can be consumed any time of the day, but having it first thing in the morning can be a good practice.
They can be eaten both raw & roasted, however raw is difficult to chew & hence roasted is preferred.
For optimal health benefits, the ideal quantity of consuming flax is about 4-5 tablespoons per day.
Flax seeds can be consumed virgin, in seed or oil form.
Flaxseeds can be soaked overnight, which makes them easily digestible & increases their nutrient benefits.
Some of the ways of consuming flaxseed are as below:
1. Flaxseed oil can be sprinkled over your salad.
2. You can mix flax powder with your morning smoothie
3. Mix it with oats, chia seeds or any other morning cereal
4. It can be added to meal preps like sandwiches
5. You can use it in baking as an ingredient like cookies, muffins, bread etc
6. Add to yoghurt
As we saw, the health benefits of flaxseeds are widespread ranging from cardiovascular vascular diseases to weight loss, making it an effective food to consume for maintaining optimal health on all fronts.