As a gluten-free method of baking, I often use flaxseeds along with coconut flour in recipes to add moisture, form a desirable texture and get some healthy fats. Flaxseed is well-known for its positive effects on blood sugar levels, making it a potentially useful tool for those prone to diabetes.

When diabetic subjects took one tablespoon of ground flax daily for a month, they experienced a significant drop in fasting blood sugar, triglycerides, cholesterol and A1C level.

Flaxseeds may also improve insulin sensitivity in glucose-intolerant people or those with type 2 diabetes. After 12 weeks of flax supplementation, one study found a small but significant drop in insulin resistance.

Lignans are unique fiber-related polyphenols. Lignans provide us with antioxidants that help reduce free radical damage. In other words, flax has both estrogenic and antiestrogenic properties. For example, in postmenopausal women, lignans can cause the body to produce less active forms of estrogen, which is tied to increased protection against tumor growth.

Lignans are also known for their antiviral and antibacterial properties. Therefore, consuming flax regularly may help reduce the number or severity of colds and flus. Studies have also found that polyphenols also support the growth of probiotics in the gut and may also help eliminate yeast and candida in the body.

A report published in Clinical Nutrition in found flaxseed may lead to a significant decrease in high blood pressure both systolic and diastolic. While flaxseed oil may have the desired effect on diastolic blood pressure, it did not on systolic blood pressure.

One of the most well-researched benefits of flaxseed is its ability to promote digestive health. The ALA in flax can help reduce inflammation and protect the lining of the gastrointestinal tract.

The fiber found in flaxseeds provides food for friendly bacteria in your colon that can help cleanse waste from your system. Because it can help bulk up stool and flush waste from the GI tract due to its gel-like quality, flaxseed is considered one of the best natural remedies for constipation.

As part of a healthy diet, flaxseeds may be able to help prevent certain types of cancer, including breast, prostate, ovarian and colon cancer. For this reason, flax is included in the Budwig diet protocol , a natural approach to helping prevent and treat cancer. The Budwig diet protocol involves eating at least one daily serving of a recipe made with cottage cheese or yogurt, flaxseeds and flaxseed oil.

For this reason, the Budwig diet is sometimes called the flax oil and cottage cheese diet or just the flaxseed oil diet. A study published in the Journal of Clinical Cancer Research discovered that consuming flaxseeds may defend against breast cancer by decreasing tumor growth.

Certain studies show that women experience a reduced risk for developing breast cancer when they consume larger amounts of dietary fiber, lignans, carotenoid antioxidants, stigmasterol, vegetables and poultry.

This has led some experts to recommend mostly plant-based diets for reducing risks of hormone-related cancers. The lignans found in flaxseeds can be converted by intestinal bacteria into enterolactone and enterodiol types of estrogens , which is believed to be how flax naturally helps balance hormones.

Balanced hormones meaning not too little or too much estrogen and progesterone can help lower incidence of breast cancer and other problems in women. For similar reasons, another study published in the Journal of Nutrition found that the lignans in flaxseeds may help protect against endometrial and ovarian cancer.

Why is flaxseed good for weight loss? A systematic review published in Obesity Reviews concluded that flaxseed is a good choice for weight management , particularly for weight reduction in overweight and obese participants.

Results suggested a significant reduction in body weight and waist circumference following flaxseed supplementation. Since flax is full of healthy fats and fiber, it helps you feel satisfied for longer. This means you may wound up eating fewer calories overall, which may lead to weight loss.

ALA fats may also help reduce inflammation and help with hormonal balance, which might be standing in the way of you losing weight. Add a couple of teaspoons of ground flaxseed to soups, salads or smoothies daily as part of your weight loss plan.

Lignans found in the flaxseed have been shown to have positive effects in menopausal women. In fact, flaxseed can be used as an alternative to hormone replacement therapy in some cases or as a complementary approach to balancing hormones due to the estrogenic properties that lignans have. In one study of postmenopausal women, menopausal symptoms decreased and the quality of life increased in women who ingested a flaxseed-supplemented diet.

It can even help menstruating women by helping maintain cycle regularity, such as encouraging a normal length luteal phase the period between ovulation and menstruation.

To take advantage of these hormonal benefits of flaxseed, try to include one to two tablespoons of flax in your breakfast smoothie, along with one tablespoon of flaxseed oil at some point during the day.

Look for flaxseed in major grocery stores, health food stores and online. There are many great ways to add these super seeds into your diet, including adding them to healthy baked goods like homemade muffins, breads and cookies, plus oatmeal, yogurt, smoothies and more. Flaxseeds can even help you meet weight-loss goals , if that's important to you.

If this is all sounding good, here's how to incorporate flax into your routine with maximum impact. Flaxseeds are made up of two types of fiber: soluble and insoluble. Almost half of this fiber content is soluble, which means when it interacts with water, it creates a gel in our digestive system that is an extremely efficient laxative," Voss says.

Insoluble fiber is composed of cellulose and a compound called lignan, and travels directly to your colon. There, the gut bacteria digest a portion of the insoluble fiber and transform it into a new compound that is absorbed into our bloodstream.

Why does this matter? Voss says, "Gut bacteria use the lignin to produce lignans, a class of important bioactive molecules that have anti-inflammatory properties. It's generally accepted that ground flaxseeds are easier to digest than whole.

A study of flax consumption in cows proved this , and, although you are not a cow, the findings extrapolate. Whole flaxseed has a thick outer hull which is challenging for your body to digest. Voss explains: "[Flaxseeds] contain more lignan-producing fibers lignin than other plant fibers.

However, the hard, indigestible hull of the seed must be cracked open to free the bioactive molecules so they can be absorbed. Grinding does this. What about crackers, chips and breads that contain whole flaxseeds? And when well-chewed, I am sure some fatty acids and lignins are released," Voss says.

But for the most efficient nutrient absorption, grinding is the way to go. In the case of fiber, there is definitely the potential for too much of a good thing. Eating more fiber than your body can realistically process will likely cause gas, bloating, abdominal pain and distention and, ironically… constipation.

According to the Mayo Clinic , women under 50 require 25 grams of fiber a day, and women over 50 require For men under 50, it's 38 grams daily, and 30 for the 50 crew.

Most Americans don't get enough fiber in their diet. If you're trying to eat more fiber-rich foods like flaxseed, it's smart to slowly increase the amount you're ingesting to give your body time to properly adjust.

I know that I'm more likely to eat my flax if I make it taste too. On its own, flax has a faintly "fishy" taste. It's not overwhelming, but it's best when paired with something else. Some folks swear by smoothies. I like adding it to my a. breakfast bowls, and I'll admit: Tempering it with honey or maple does make the whole thing more enjoyable.

A little sugar does help the medicine go down. Here are my top five favorite ways to eat flax in the morning:.

It is sold as oil or in gel supplements. It is best to keep flax oil in a cool, dark place — ideally in the refrigerator. It is an excellent source of omega 3-fatty acids, but it contains neither the lignans nor the fibre, as they are removed during the process of oil extraction.

There are approximately 7. Flax has been enjoyed for thousands of years throughout the world. The first record of people using flax dates back to BC where burial chambers of southern Mesopotamia displayed flax as an important part of ancient life. As flax spread throughout Europe, Africa, Asia, and eventually to North America, it grew in popularity.

Today flax is used as an additive in a wide variety of products such as paint and biodegradable linoleum, or used on its own as a nutritional food item, or even processed into fabric.

The diversity of the flax plant is unmistakable. Canada is currently one of the world leaders in flax production and trade.

Plant-based ALA fatty acids seem to benefit heart health similarly to fish oils, which are rich in EPA and DHA 53 , 54 , Eating flax seeds is an effective way to lower blood pressure 31 , 56 , 57 , 58 , In a 6-month study in people with elevated blood pressure, those consuming 3 tablespoons 30 grams of flax seeds daily experienced a 10 and 7 mm Hg reduction in systolic and diastolic blood pressure, respectively.

People with a systolic level — the top number in a blood pressure reading — greater than mm Hg at the start of the study observed an even greater reduction of 15 mm Hg Flax seeds may help fight heart disease by lowering blood pressure, regulating blood cholesterol, and increasing your levels of heart-healthy omega-3 fatty acids.

Flax seeds have been shown to benefit many aspects of human health. Several studies have found that flax seeds prevent both diarrhea and constipation 64 , 65 , The insoluble fiber content in flax seeds adds bulk to your digestive waste, acting as a laxative and relieving constipation 32 , Soluble fiber is also thought to bind to water in your digestive tract.

This causes it to swell and increase the bulk of your stool, preventing diarrhea According to the World Health Organization WHO , 1 in 10 adults had diabetes in Studies in people with type 2 diabetes show that supplementing with 10—20 grams of flaxseed powder per day for 1—2 months may reduce fasting blood sugar by up to However, not all studies find flax seeds to be effective in regulating blood glucose and insulin levels Though the link between flax seeds and type 2 diabetes is still unclear, they may be considered a safe and healthy addition to your diet if you have type 2 diabetes Test-tube and animal studies show that flax seeds may suppress the formation of several types of cancer, such as those of the colon, breast, skin, and lungs 73 , Increased blood levels of sex hormones have been linked to an increased risk of several cancers 75 , 76 , Flax seeds may modestly lower serum levels of sex hormones in overweight women, potentially decreasing breast cancer risk 78 , These seeds have also been shown to protect against prostate cancer 80 , Flax seeds may improve digestion by relieving diarrhea and constipation.

They may also reduce fasting blood sugar in people with diabetes and lower your risk of several cancers. Dry flax seeds are usually well tolerated, and allergy is rare Flax seeds naturally contain plant compounds called cyanogenic glycosides. These substances can bind with sulfur compounds in your body to form thiocyanates.

Excessive amounts of thiocyanates may impair the function of your thyroid gland Moderate portions are highly unlikely to cause any adverse effects in healthy individuals. However, those with thyroid problems should consider avoiding high amounts of flax seeds Though the safe upper limit of flaxseed intake has not been determined, one study concluded that 5 tablespoons 50 grams per day is safe and beneficial for most healthy people Similar to other seeds, flax seeds contain phytic acid.

Phytic acid is often referred to as an antinutrient, as it may reduce the absorption of minerals like iron and zinc For people who are not used to eating a lot of fiber, incorporating flax seeds too quickly can cause mild digestive problems.

These include bloating , gas, abdominal pain, and nausea. Adding flax seeds to your diet may also increase bowel movement frequency, as flax seeds are a natural laxative. Though human studies are limited, many health professionals fear that consuming flax seeds during pregnancy may have undesirable effects.

This is due to the phytoestrogens in the seeds, which may act similarly to the female sex hormone estrogen. This also includes some soy products. Large doses of omega-3 fatty acids may have blood-thinning effects If you have a bleeding disorder or are taking blood thinners or other medications, consult with your healthcare professional before incorporating large amounts of flax seeds into your diet 89 , Flax seeds may cause mild digestive issues.

They contain plant compounds that may adversely affect some people and are not considered safe for high-dose consumption in early pregnancy. If you want to boost your health with these tiny powerhouses, you can buy them locally or online.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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Here are 12…. Learn about the side effects of flaxseed oil. Does it interfere with certain medications? Find out here. Phytoestogens are found in many plant foods. Some people believe these compounds may impair fertility in men, while others claim they are healthy.

Flaxseed can be purchased ground or taken whole and ground using a blender, or a food processor. Nutrients in a tablespoon of ground flax seeds: Calories: According to Tufts University 's School of Nutritional Sciences and Policy, the body is able to digest ground flaxseed more easily than whole flaxseeds.

Possible side effects of eating flax seeds: Flaxseeds contain phytic acid, which can reduce the absorption of minerals such as calcium, zinc, magnesium, copper and iron Excessive consumption of flax seeds can cause digestive problems.

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Brown flax seeds have slightly higher antioxidant activity than yellow varieties Flax seeds are one of the richest known dietary sources of lignans. These nutrients function as phytoestrogens 2.

Phytoestrogens are plant compounds that are similar to the female sex hormone estrogen. They have weak estrogenic and antioxidant properties They have been linked to a decreased risk of heart disease and metabolic syndrome, as they reduce levels of fat and glucose in your blood.

Flax lignans also help reduce blood pressure, oxidative stress, and inflammation in your arteries Lignans are fermented by bacteria in your digestive system and may reduce the growth of several cancers — especially hormone-sensitive types, such as breast, uterus, and prostate cancer 31 , Flax seeds are high in several plant compounds, including p -Coumaric acid, ferulic acid, cyanogenic glycosides, phytosterols, and lignans.

In particular, the last two have been linked to various benefits. This fiber has been shown to be effective at suppressing hunger and cravings, potentially promoting weight loss 33 , A review of controlled studies concluded that flax seeds promote weight loss in overweight and obese people.

Those who added the seeds to their diet lost an average of 2. The analysis also showed that weight loss tended to be greater in studies lasting for more than 12 weeks and among those who consumed more than 30 grams of flax seeds per day Flax seeds contain soluble fiber, which may promote weight loss by reducing hunger and decreasing cravings.

Flax seeds have been associated with major benefits for heart health , mainly attributed to their content of omega-3 fatty acids, lignans, and fiber. High blood cholesterol is a well-known risk factor for heart disease. This is especially true for oxidized LDL bad cholesterol This is supported by animal studies showing that flax seeds may improve cholesterol levels and the composition of blood fats 40 , 41 , 42 , 43 , One month study found that flax seeds caused an additional 8.

This cholesterol-lowering effect is thought to be caused by the high fiber and lignan content in flax seeds. These substances bind with cholesterol-rich bile acids and carry them down your digestive tract. This reduces cholesterol levels in your body Omega-3 fatty acids are essential.

They may have benefits for various aspects of heart health, including blood platelet function, inflammation, and blood pressure. Flax seeds are very high in the omega-3 fatty acid alpha-linolenic acid ALA. They have been shown to decrease heart disease risk in animal studies by reducing inflammation in the arteries Several studies link ALA with a lower risk of stroke, heart attacks, and chronic kidney disease.

In one study, people with heart disease were given 2. Those receiving the supplement had significantly lower rates of death and heart attacks than people in the control group Plant-based ALA fatty acids seem to benefit heart health similarly to fish oils, which are rich in EPA and DHA 53 , 54 , Eating flax seeds is an effective way to lower blood pressure 31 , 56 , 57 , 58 , In a 6-month study in people with elevated blood pressure, those consuming 3 tablespoons 30 grams of flax seeds daily experienced a 10 and 7 mm Hg reduction in systolic and diastolic blood pressure, respectively.

People with a systolic level — the top number in a blood pressure reading — greater than mm Hg at the start of the study observed an even greater reduction of 15 mm Hg Flax seeds may help fight heart disease by lowering blood pressure, regulating blood cholesterol, and increasing your levels of heart-healthy omega-3 fatty acids.

Flax seeds have been shown to benefit many aspects of human health. Several studies have found that flax seeds prevent both diarrhea and constipation 64 , 65 , The insoluble fiber content in flax seeds adds bulk to your digestive waste, acting as a laxative and relieving constipation 32 , Soluble fiber is also thought to bind to water in your digestive tract.

This causes it to swell and increase the bulk of your stool, preventing diarrhea According to the World Health Organization WHO , 1 in 10 adults had diabetes in Studies in people with type 2 diabetes show that supplementing with 10—20 grams of flaxseed powder per day for 1—2 months may reduce fasting blood sugar by up to However, not all studies find flax seeds to be effective in regulating blood glucose and insulin levels Though the link between flax seeds and type 2 diabetes is still unclear, they may be considered a safe and healthy addition to your diet if you have type 2 diabetes Test-tube and animal studies show that flax seeds may suppress the formation of several types of cancer, such as those of the colon, breast, skin, and lungs 73 , Increased blood levels of sex hormones have been linked to an increased risk of several cancers 75 , 76 , Flax seeds may modestly lower serum levels of sex hormones in overweight women, potentially decreasing breast cancer risk 78 , These seeds have also been shown to protect against prostate cancer 80 , Flax seeds may improve digestion by relieving diarrhea and constipation.

They may also reduce fasting blood sugar in people with diabetes and lower your risk of several cancers.

Dry flax seeds are usually well tolerated, and allergy is rare Flax seeds naturally contain plant compounds called cyanogenic glycosides. These substances can bind with sulfur compounds in your body to form thiocyanates. Excessive amounts of thiocyanates may impair the function of your thyroid gland Whole flaxseeds — When the flaxseed is eaten whole, you will receive the benefits of the fibre and the lignans.

In order to get the omega 3-fatty acid benefit of the flaxseeds, you must chew the seeds very well or grind them. In terms of storage, whole flax seeds can be kept at room temperature for up to 10 months. Ground flaxseeds or flax meal — All nutritional benefits omega 3-fatty acids, fibre, and lignans of flaxseeds are obtained when eaten ground.

Ground flaxseeds are best stored in the fridge or freezer for no longer than 3 months after opening. If grinding the seeds yourself, grind as needed to prevent spoilage. There are approximately 1.

Flax oil — Flax oil is extracted from the whole flax seed. It is sold as oil or in gel supplements. It is best to keep flax oil in a cool, dark place — ideally in the refrigerator.

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