Health benefits of flaxseeds -
Flax is an excellent source of soluble fiber, which absorbs water and slows down digestion. Soluble fiber can help lower cholesterol , stabilize blood sugar levels, and lower the risk of heart disease.
A popular question surrounding flaxseed is if it shows benefits for both skin and hair health. Research has found that women with sensitive skin may experience skin improvement by incorporating flax oil in their diet.
Additionally, research has supported the positive effects that flaxseeds have on aging skin because of their anti-inflammatory benefits. If you decide to go the oil route, flax oil is full of fatty acids, but it lacks the fiber boost of flaxseed. The best way to make sure that your body is taking advantage of all the beneficial components of flax is to go with the ground!
Although there are many health benefits to flax seed consumption, there are also a few drawbacks to consider. For one, ground flaxseed is high in fiber, with 2 grams packed into each tablespoon. While fiber is beneficial, increasing your intake very quickly can lead to digestive issues, including gas and bloating.
Always be sure to drink plenty of water with your flax seed! Medical professionals also advise to exercise caution if you are pregnant or breastfeeding.
If breastfeeding, talk to your doctor or dietitian about the use of flaxseeds. You should also ask your doctor first if you have hormone-related cancers, such as ovarian or breast cancer, since flax contains phytoestrogens.
Does Ground Flaxseed Have More Health Benefits Than Whole Flaxseed? Mayo Clinic. February 2, Flaxseed and Flaxseed Oil.
National Center for Complementary and Integrative Health. December LDL and HDL Cholesterol and Triglycerides. Centers for Disease Control and Prevention. October 24, Mason JK, Thompson LU. Flaxseed and Its Lignan and Oil Components: Can They Play a Role in Reducing the Risk of and Improving the Treatment of Breast Cancer?
Applied Physiology, Nutrition, and Metabolism. June Rough Up Your Diet. NIH News in Health. August Mohammadi-Sartang M, Sohrabi Z, Barati-Boldaji R, et al. Flaxseed Supplementation on Glucose Control and Insulin Sensitivity: A Systematic Review and Meta-Analysis of 25 Randomized, Placebo-Controlled Trials.
Nutrition Reviews. February 1, Hot Flashes and Night Sweats PDQ® — Health Professional Version. National Cancer Institute. October 19, Seeds, Chia Seeds, Dried. Vuksan V, Choleva L, Jovanovski E, et al. Comparison of Flax Linum Usitatissimum and Salba-Chia Salvia Hispanica L.
Seeds on Postprandial Glycemia and Satiety in Healthy Individuals: A Randomized, Controlled, Crossover Study. European Journal of Clinical Nutrition. Dietary Fiber. March 25, Ibrügger S, Kristensen M, Mikkelsen MS, Astrup A. Flaxseed Dietary Fiber Supplements for Suppression of Appetite and Food Intake.
April Mohammadi-Sartang M, Mazloom Z, Raeisi-Dehkordi H, et al. The Effect of Flaxseed Supplementation on Body Weight and Body Composition: A Systematic Review and Meta-Analysis of 45 Randomized Placebo-Controlled Trials.
Obesity Reviews. September Plant Sources of Omega-3s. Cleveland Clinic. May 24, Mayo Clinic Q and A: Flaxseed — a Nutritional Powerhouse.
February 11, Healthiest Cooking Oil Comparison Chart With Smoke Points and Omega-3 Fatty Acid Ratios. Baseline of Health Foundation. Interestingly, this seed boasts 75— times more lignans than other plant foods 6. Some studies associate flaxseed intake with a lower risk of breast cancer, particularly for postmenopausal women Animal and test-tube studies also show flaxseed to protect against colorectal, skin, blood, and lung cancer 12 , 13 , 14 , Flaxseed contains nutrients called lignans that may help decrease cancer growth.
Some studies link this food to a lower risk of several types of cancer, but more research is needed. While soluble fiber absorbs water in your intestines and slows down digestion, which may help regulate blood sugar levels and lower cholesterol, insoluble fiber adds bulk to the stool, which may prevent constipation and promote regular bowel movements With so much fiber packed into each tiny seed, flaxseed may help promote regular bowel movements and improve digestive health.
Flaxseed may also help lower cholesterol levels. A week study in people with high blood pressure had similar findings, reporting that 4 tablespoons 30 grams of flaxseed per day led to significant reductions in body mass index BMI , total cholesterol, and blood pressure These effects may be due to the fiber in flaxseed, which binds to bile salts before being excreted by your body.
To replenish these bile salts, cholesterol is pulled from your blood into your liver, resulting in lower levels Flaxseed is renowned for its ability to decrease blood pressure levels 20 , A review of 15 studies found that supplementing with flaxseed products, including flaxseed powder, may significantly lower levels of both systolic and diastolic blood pressure — the top and bottom numbers on a reading, respectively This seed may be especially effective for those with high blood pressure levels.
In fact, a small, week study showed that taking 4 tablespoons 30 grams of flaxseed per day reduced blood pressure in those with high levels Furthermore, according to a large review of 11 studies, taking flaxseed daily for more than 3 months may lower blood pressure levels by 2 mmHg Flaxseed may be especially useful for those with high blood pressure, as it may help lower this marker of heart health.
Research shows that soluble fiber slows the absorption of sugar in the blood, which may reduce blood sugar levels 6 , 16 , Keep in mind that the benefits of flaxseed for blood sugar control apply mostly to whole flaxseed rather than flaxseed oil.
This is because flaxseed oil lacks fiber Flaxseed may lower blood sugar due to its soluble fiber content. One older study found that a drink with flax fiber tablets containing 2.
In fact, a large review of 45 studies found that supplementing with flaxseed resulted in significant reductions in body weight, BMI, and belly fat Both flaxseed and flaxseed oil are easy to use and can be added to a variety of recipes. Here are a few simple ways to increase your intake:.
Flaxseed is versatile and easy to add to yogurt, salad, smoothies, baked goods, and numerous other foods. Ground flaxseed is much easier to digest than whole flaxseed. That said, you can still buy whole flaxseed, grind it in a coffee grinder , and store the ground flaxseed in an airtight container for easy use.
Flaxseed oil is usually produced by a process called cold pressing, which helps extract the oil from the seeds effectively 6. Just 1 tablespoon 7 grams of ground flaxseed contains 1.
Many of the health benefits noted in the studies above were observed with just 1 tablespoon 7 grams of ground flaxseed per day. Ground flaxseed provides the greatest health benefits.
If you use flaxseed oil, remember to store it in a cool, dark place and cook with it at low temperatures. Although flaxseed is associated with many health benefits, there are a few downsides to consider.
For starters, keep in mind that ground flaxseed is high in fiber, with 2 grams packed into each tablespoon 7 grams. While fiber is beneficial, increasing your intake very quickly can lead to digestive issues, including gas and bloating 2 , 30 , Though rare, allergic reactions to flaxseed and flaxseed oil have also been reported 32 , 33 , Additionally, flaxseed may interact with several medications, including blood thinners and antiplatelet medications Because certain flaxseed compounds may mimic the effects of estrogen, those on hormone therapy or with hormone-sensitive cancers should talk with their doctor before adding it to their diet.
Flaxseed is high in fiber and may cause digestive issues if eaten in high amounts. In rare instances, it may also produce an allergic reaction and may interact with certain medications. Flaxseed is rich in protein, fiber, and omega-3 fatty acids and contains several important vitamins and minerals that can support your overall health.
Flaxseed flaxsedes be small, but its health benedits are big. It contains numerous salubrious Health benefits of flaxseeds, with highlighted nutrients being benefjts fatty acid ALA alpha-linolenic Natural weight loss methodsfiber Fruit Salad Recipes lignans. Omega-3 fatty acids are good fats that may help lower total cholesterol and low-density lipoprotein LDL or bad cholesterol levels, reduce inflammation and reduce the risk of certain cancers. Fiber can help relieve constipation, control cholesterol levels and keep you feeling full longer. Flaxseed also contains lignans, which provide antioxidant protection. To ensure you are getting the most benefit out of flaxseed, it must be ground or crushed. This is because the body cannot break down the whole flaxseed to access the omegacontaining oil. Flaxseed is a pf food Sports nutrition for muscle building provides healthful Healt, Matcha green tea for sleep, flaxeseds fiber. It can provide many health benefits. People grew flax as a crop in ancient Natural weight loss methods and China. In Asia, it has had a role in Ayurvedic medicine for thousands of years. Today, flaxseed is available in the form of seeds, oils, powder, tablets, capsules, and flour. People use it as a dietary supplement to prevent constipationdiabeteshigh cholesterolheart diseasecancerand several other conditions. The nutrients in flaxseed include lignans, antioxidantsfiber, protein, and polyunsaturated fatty acids such as alpha-linolenic acid ALAor omega
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