It is important to make nutrition one of the main activities for the benefit of our body and, as always, we like to bring you alternatives and data to help you improve your diet. Today we will see the Flaxor flax seed.
The flax seeds are emerging as a «superfood» as more scientific research points to their health benefits. That is why you should not hesitate to include it in your shopping list because you will see that it has many benefits and is very versatile when it comes to consuming it.
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Benefits and benefits of LINSEED seeds
Flax seeds are loaded with nutrients
They have been cultivated since the beginning of civilization, in fact flax seeds are one of the oldest known crops. There are two types, brown and gold, which are equally nutritious.
A typical serving size of ground flaxseed is 1 tablespoon (7 grams).
Just one tablespoon provides a good amount of proteins, fiber and omega-3 fatty acids, as well as being a rich source of some vitamins and minerals.
One tablespoon of ground flaxseed contains the following (1):
- Calories: 37
- Protein: 1.3 grams
- Carbohydrates: 2 grams
- Fiber: 1.9 grams
- Total fat: 3 grams
- Saturated fat: 0.3 grams
- Monounsaturated fat: 0.5 grams
- Polyunsaturated fat: 2.0 grams
- Omega-3 fatty acids: 1,597 mg
- Vitamin B1: 8% of the RDI
- Vitamin B6: 2% of the RDI
- Folate: 2% of the RDI
- Calcium: 2% of the RDI
- Iron: 2% of the RDI
- Magnesium: 7% of the RDI
- Phosphorus: 4% of the RDI
- Potassium: 2% of the RDI
*IDR: Recommended Daily Intake
Interestingly, the health benefits of flaxseeds are mainly attributed to the omega-3 fatty acids, lignans (antioxidants), and fiber they contain.
High content of omega-3 fats
If you’re a vegetarian or don’t eat fish, flaxseeds may be your best source of omega-3 fats.
They are a rich source of alpha-linolenic acid (ALA), an omega-3 fatty acid of mainly plant origin. ALA is one of two essential fatty acids that you must get from the foods you eat, since your body does not produce them on its own.
Animal studies have shown that the ALA in flaxseeds prevented cholesterol from depositing in the blood vessels of the heart, reduced inflammation in the arteries, and reduced tumor growth.
A Costa Rican study involving 3,638 people found that those who ate more ALA had a lower risk of heart attack than those who consumed less ALA.
Additionally, a large review of 27 studies involving more than 250,000 people found that ALA was linked to a 14% lower risk of heart disease.
Numerous studies have also linked ALA to a lower risk of stroke.
They can reduce the risk of cancer
The lignans are plant compounds that have antioxidant and estrogen properties, present in flaxseed, which can help reduce cancer risk and improve health.
In fact, flax seeds contain up to 800 times more lignans than other plant foods.
Studies show that those who eat flax seeds have a lower risk of breast cancerparticularly postmenopausal women.
At the same time men can also benefit from eating flax seeds.
In a small study involving 15 men, those given 30 grams of flaxseed daily while following a low-fat diet showed reduced levels of a marker for prostate cancer, suggesting a lower risk of prostate cancer.
Flax seeds also appeared to have the potential to prevent colon and skin cancers in laboratory and animal studies. However, more research is needed to confirm this.
The evidence so far points to flaxseeds being a potentially valuable food in the fight against various cancers.
Rich in dietary fiber
NOTE: Just one tablespoon of flaxseed contains 3 grams of fiberwhich is 8 to 12% of the recommended daily intake for men and women, respectively.
Additionally, flaxseeds contain two types of dietary fiber: soluble (20 to 40%) and insoluble (60 to 80%).
This fiber duo is fermented by bacteria in the large intestineincreases stool volume and results in more regular bowel movements.
For one thing, soluble fiber increases the consistency of the contents of your intestine and slows down your rate of digestion. This has been shown to help regulate blood sugar and lower cholesterol.
Secondly, insoluble fiber allows more water to bind to stool, increases its volume and results in softer stools. This is helpful in preventing constipation and for those with irritable bowel syndrome or diverticular disease.
Flax seeds can improve cholesterol
Another health benefit of flaxseed is its ability to lower cholesterol levels.
In a study in people with high cholesterol, consuming 3 tablespoons (30 grams) of flaxseed powder daily for three months lowered total cholesterol by 17% and «bad» LDL cholesterol by nearly 20%.
Another study of people with diabetes found that taking 1 tablespoon (10 grams) of flaxseed powder daily for one month resulted in a 12% increase in «good» HDL cholesterol.
In postmenopausal women, daily consumption of 30 grams of flaxseed reduced total cholesterol and LDL cholesterol by approximately 7% and 10%, respectively.
These effects appear to be due to the fiber in flaxseeds, as it binds to bile salts and is then excreted by the body.
To replenish these bile salts, cholesterol is draws from the blood to the liver. This process lowers blood cholesterol levels.
Definitely, This is good news for those who want to improve their cholesterol.
lower blood pressure
A Canadian study found that eating 30 grams of flaxseed daily for six months lowered systolic and diastolic blood pressure by 10 mmHg and 7 mmHg, respectively.
For those who were already taking blood pressure medication, flax seeds further lowered blood pressure and decreased the number of patients with high blood pressure uncontrolled in 17%.
Furthermore, according to a large review that analyzed data from 11 studies, daily intake of flaxseed for more than three months reduced blood pressure by 2 mmHg.
While that may seem insignificant, a 2 mmHg reduction in blood pressure can reduce the risk of death from stroke by 10% and of heart disease by 7% (Trusted Source).
Lots of high-quality protein
Flax seeds are a great source of plant-based protein and there is growing interest in flaxseed protein and its health benefits. LFlaxseed protein is rich in the amino acids arginine, aspartic acid, and glutamic acid..
Numerous laboratory and animal studies have shown that flaxseed protein helped improve immune function, lowered cholesterol, prevented tumors, and had antifungal properties.
if you are considering reduce meat consumption and you’re worried about being too hungry, flaxseed may be the answer.
In fact, in a recent study, 21 adults were given either an animal protein meal or a vegetable protein meal. The study found no difference in terms of appetite, satiety, or food intake between the two meals.
It is likely that both animal and plant protein meals stimulated hormones in the gut to cause feelings of fullness, resulting in eating less at the next meal.
Help control blood sugar
Type 2 diabetes is a major health problem worldwide. It is characterized by high blood sugar levels as a result of the body’s inability to secrete insulin or resistance to it.
Some studies have found that people with type 2 diabetes who added 10 to 20 grams of flaxseed powder to their daily diet for at least a month saw 8 to 20% reductions in blood sugar levels.
This blood sugar-lowering effect is primarily due to the insoluble fiber content of flaxseeds. Research has found that insoluble fiber slows the release of sugar into the blood and lowers blood sugar .
However, one study found no change in blood sugar levels or any improvement in diabetes control.
In general, flaxseeds can be a beneficial and nutritious addition to the diet of people with diabetes.
Flax seeds keep hunger at bay
If you have a tendency to snack between meals, you may want to consider adding flaxseed to your drink to stave off hunger pangs.
One study found that adding 2.5 grams of ground flax fiber extract to a beverage reduced feelings of hunger and overall appetite.
The reduced feeling of hunger was probably due to the soluble fiber content of the flaxseeds. Slows digestion in the stomachwhich triggers a series of hormones that control appetite and provide a feeling of satiety.
The dietary fiber content of flax seeds can help control weight by suppressing hunger and increasing feelings of fullness.
They are a VERY versatile ingredient
Flax seeds or linseed oil can be added to many common foods. Try the following:
- Add them to water and drink it as part of your daily fluid intake
- Drizzling flaxseed oil as a salad dressing
- Sprinkle ground flaxseed over hot or cold breakfast cereal
- Mix them in your favorite yogurt
- Add them to cookies, muffins, bread or other doughs
- Blend them into smoothies to thicken the consistency.
- Add them to water as an egg substitute.
- Incorporate them into meat empanadas