Flaxseeds Are Loaded With Nutrients
Grown since the beginning of civilization, flaxseeds are one of the oldest crops. There are two types, brown and golden, which are equally nutritious.
A typical serving size for ground flaxseeds is 1 tablespoon (7 grams).
Just one tablespoon provides a good amount of protein, fiber and omega-3 fatty acids, in addition to being a rich source of some vitamins and minerals.
One tablespoon of ground flaxseeds contains the following (1):
Calories: 37
Protein: 1.3 grams
Carbs: 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
Interestingly, flaxseeds' health benefits are mainly attributed to the omega-3 fatty acids, lignans and fiber they contain.
SUMMARY:
Flaxseeds are good sources of many nutrients. Their health benefits are mainly due to their content of omega-3 fats, lignans and fiber.
2.. Flaxseeds Are High in Omega-3 Fats
If you are a vegetarian or don't eat fish, flaxseeds can be your best source of omega-3 fats.
They are a rich source of alpha-linolenic acid (ALA), a mostly plant-based omega-3 fatty acid (2).
ALA is one of the two essential fatty acids that you have to obtain from the food you eat, as your body doesn't produce them.
Animal studies have shown that the ALA in flaxseeds prevented cholesterol from being deposited in the blood vessels of the heart, reduced inflammation in the arteries and reduced tumor growth (3, 4, 5).
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 (6).
Also, 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 (7).
Numerous studies have also linked ALA to a lower risk of stroke (8, 9, 10).
Furthermore, a recent review of observational data concluded that ALA had heart health benefits comparable to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two of the more well-known omega-3 fats (11).
SUMMARY:
Flaxseeds are a rich source of the omega-3 fatty acid ALA. Plant-based ALA fatty acids are proven to have heart health benefits and are linked to a lower risk of stroke.
3.. Flaxseeds Are High in Omega-3 Fats
If you are a vegetarian or don't eat fish, flaxseeds can be your best source of omega-3 fats.
They are a rich source of alpha-linolenic acid (ALA), a mostly plant-based omega-3 fatty acid (2).
ALA is one of the two essential fatty acids that you have to obtain from the food you eat, as your body doesn't produce them.
Animal studies have shown that the ALA in flaxseeds prevented cholesterol from being deposited in the blood vessels of the heart, reduced inflammation in the arteries and reduced tumor growth (3, 4, 5).
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 (6).
Also, 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 (7).
Numerous studies have also linked ALA to a lower risk of stroke (8, 9, 10).
Furthermore, a recent review of observational data concluded that ALA had heart health benefits comparable to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two of the more well-known omega-3
3.. Flaxseeds Are a Rich Source of Lignans, Which May Reduce Cancer Risk
Lignans are plant compounds that have antioxidant and estrogen properties, both of which can help lower the risk of cancer and improve health (12).
Interestingly, flaxseeds contain up to 800 times more lignans than other plant foods (5).
Observational studies show that those who eat flaxseeds have a lower risk of breast cancer, particularly postmenopausal women (13).
Additionally, according to a Canadian study involving more than 6,000 women, those who eat flaxseeds are 18% less likely to develop breast cancer (14).
However, men can also benefit from eating flaxseeds.
In a small study including 15 men, those given 30 grams of flaxseeds a day while following a low-fat diet showed reduced levels of a prostate cancer marker, suggesting a lower risk of prostate cancer (15).
Flaxseeds also appeared to have the potential to prevent colon and skin cancers in laboratory and animal studies. Yet, more research is needed to confirm this (16).
Nevertheless, the evidence thus far points to flaxseeds being a potentially valuable food in the fight against various cancers.
SUMMARY:
Flaxseeds contain a group of nutrients called lignans, which have powerful antioxidant and estrogen properties. They may help in preventing breast and prostate cancer, as well as other types of cancer.
- Flaxseeds Are
4.. Flaxseeds Are Rich in Dietary Fiber
Just one tablespoon of flaxseeds contains 3 grams of fiber, which is 8–12% of the daily recommended intake for men and women, respectively (17).
What's more, flaxseeds contain two types of dietary fiber — soluble (20–40%) and insoluble (60–80%).
This fiber duo gets fermented by the bacteria in the large bowel, bulks up stools and results in more regular bowel movements.
On one hand, soluble fiber increases the consistency of the contents of your intestine and slows down your digestion rate. This has been shown to help regulate blood sugar and lower cholesterol (18).
On the other hand, insoluble fiber allows more water to bind to the stools, increases their bulk and results in softer stools. This is useful for preventing constipation and for those who have irritable bowel syndrome or diverticular disease (5).
SUMMARY:
With so much fiber packed in each tiny seed, adding flaxseeds to your diet promotes regular bowel movements and can improve your digestive
5.months lowered blood pressure by 2 mmHg (24).
While that might seem insignificant, a 2-mmHg reduction in blood pressure can lower the risk of dying from stroke by 10% and from heart disease by 7% (25).
SUMMARY:
Flaxseeds have been proven to lower blood pressure and are especially helpful for those with high blood pressure.
Flaxseeds May Help Control Blood Sugar
Type 2 diabetes is a major health problem worldwide.
It's characterized by high blood sugar levels as a result of either the body's inability to secrete insulin or resistance to it.
A few studies have found that people with type 2 diabetes who added 10–20 grams of flaxseed powder to their daily diet for at least one month saw reductions of 8–20% in blood sugar levels (20, 32, 33).
This blood sugar-lowering effect is notably due to flaxseeds' insoluble fiber content. Research has found that insoluble fiber slows down the release of sugar into the blood and reduces blood sugar (5, 34).
However, one study found no change in blood sugar levels or any improvement in diabetes management (35).
This might be due to the small numbers of subjects in the study and the use of flaxseed oil. Flaxseed oil lacks fiber, which is credited with flaxseeds' ability to lower blood sugar.
Overall, flaxseeds can be a beneficial and nutritious addition to the diet of people with diabetes.
SUMMARY:
Flaxseeds may lower blood sugar due to their insoluble fiber content. They can be a beneficial addition to the diet of people with diabetes.
Flaxseeds Keep Hunger at Bay, Which May Aid Weight Control
If you have the tendency to snack between meals, you might want to consider adding flaxseeds to your beverage to stave off hunger pangs.
One study found that adding 25 grams of ground flaxseeds to a beverage reduced feelings of hunger and overall appetite (36).
The feelings of reduced hunger were likely due to the soluble fiber content of flaxseeds. It slows digestion in the stomach, which triggers a host of hormones that control appetite and provide a feeling of fullness (37, 38, 39).
Flaxseeds' dietary fiber content may aid weight control by suppressing hunger and increasing feelings of fullness.
SUMMARY:
Flaxseeds keep you full for longer and may help you manage your weight by controlling your appetite.
Flaxseeds Can Be a Versatile Ingredient
Flaxseeds or flaxseed oil can be added to many common foods. Try the following:
Adding them to water and drinking it as part of your daily fluid intake
Drizzling flaxseed oil as a dressing on salad
Sprinkling ground flaxseeds over your hot or cold breakfast cereal
Mixing them into your favorite yogurt
Adding them into cookie, muffin, bread or other batters
Thank'. To all of you read but I personally sujest to used in you diet plan.
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