Flaxseed benefits for health are hidden in their tiny brown, golden seeds that have exceptional nutritional values. As stated by Julia Zumpano, RD,” Flaxseeds should be added into the diet due to the presence of nutrients such as vitamins, and plant proteins that your body needs.” It is no doubt a vital part of a nutrition staple and a great source of healthy omega-3 fatty acids and fiber.
What is Flax Seeds meaning in Urdu?
Alsi ke beej or Patsan Ka Beej is a term used for flax seeds in Urdu, and they are widely available across Pakistan.
Here, we look at Flaxseed, from how it became a trendy food item to the various forms and the health benefits each one provides.
What exactly is Flaxseed?
Flaxseed is an amber, brown, or golden seed that is about the size of a sesame seed and has a pleasant, nutty flavor. It is a member of the ‘Linaceae’ plant family, which is in demand for its fiber (used to make linen), including its nutrient-dense seeds. Flax is frequently easy to confuse with linseed, but the two are comparable.
Then, it seems relevant that the Latin name for flax, Linum usitatissimum, means very useful’ (source). You can explain it as the “most powerful plant food on the planet,” and evidence suggests that eating it regularly can lower the risk of several chronic diseases, including cancer and diabetes.
Nutritional Value of Flaxseeds
One tablespoon of flaxseeds about (10 grams) gives the following nutrients:
| Calories | 55 |
| Water | 7% |
| Proteins | 1.9 grams |
| Sugar | 0.2 grams |
| Carbs | 3 grams |
| Fat | 4.3 grams |
| Fiber | 2.8 grams |
How is Flaxseed Good for your health?
Although Flaxseed contains a variety of healthy components, three of them are responsible for its primary healthy reputation:
Omega-3 essential fatty acids are “good” fats that benefit the heart. A tablespoon of ground flaxseed contains approximately 1.8 grams of plant omega-3s.
Omega-3 in Flaxseed
The following are some of the advantages of flax’s plant-based omega-3 fatty acids:
- Reduced risk of heart disease: Omega-3 fatty acids have a positive effect on various heart disease risk factors.
- Treating inflammation: According to a study on the cardiovascular effects of ALA in flax, the seed can reduce inflammation, which can help to reverse clogged arteries.
- Reduced blood pressure: According to the latest study, eating flaxseeds regularly reduced blood pressure by two mmHg on average.
- Reduced cholesterol: Consuming 30g of flax seeds daily can lower ‘bad’ cholesterol levels in people with high cholesterol.
Lignans in Flaxseed
Lignans are plant estrogens with antioxidant properties. Flaxseed has 75 to 800 times the amount of lignans as other plant foods. Lignans are polyphenols present in plants that have strong antioxidant properties and are thought to help reduce the risk of:
- High levels of cholesterol
- Cardiovascular disease
- Symptoms of menopause
- Osteoporosis
- Cancers of many types
Fiber in Flaxseed
Flaxseed contains both soluble and insoluble types of Flax seed. The following are the primary advantages of incorporating more fiber—in this case, flax—into your diet:
- Feel full for longer: Insoluble fiber is bulky and takes up space in the stomach, whereas soluble fiber becomes a gel during digestion, slowing stomach emptying and contributing to a longer feeling of fullness.
- Maintain regular bowel movements: Soluble fiber softens stools and keeps them moving slowly through the digestive tract, whereas insoluble fiber adds bulk to stools and has a mild laxative effect to ‘keep things moving.’
- Encourage healthy weight loss: According to research, a high dietary fiber intake typically promotes weight loss and dietary adherence. This is because fiber is naturally low in calories while very filling, takes up space in the stomach, and can prevent some fats from being digested.
Flaxseed Benefits
Flaxseeds and Flaxseed oil are high in protein, and according to the United States Department of Agriculture, it has several health advantages, including:
1. Weight Loss
Flaxseed benefits for health come from its unique nutritional properties and molecular composition.
The bacteria in a person’s gut (the microbiome) interact with compounds present in many plant foods and may positively impact health and weight. Some of these beneficial compounds are present in Flaxseed, including:
- lignans
- isoflavones
- antioxidants
- fatty acids omega-3
- fiber
The oil is a good source of (alpha-linolenic acid)
This essential polyunsaturated fatty acid is good for us; The body consumes it as omega-3 fatty acids, which are anti-inflammatory and may aid in weight management.
Flaxseed fiber can suppress appetite and make people feel fuller and more satisfied. There is also evidence that whole Flaxseed improves glycemic control, aiding in balancing blood sugar and insulin levels. Both of these effects may aid in weight loss.
Flaxseeds are high in both soluble and insoluble fiber. A high fiber intake is beneficial in the prevention of obesity. The reviewers of a 2017 study in forty-five randomized trials concluded that Flaxseed could help people lose weight who are overweight or obese.
2. Flaxseeds for Silky, Frizz-Free Hair
With various extra flaxseed properties, they are also the pinnacle of healthy, happy hair.
What can flaxseeds do for your hair?
- Flaxseeds provide omega-3 fatty acids, which stimulate and hydrate hair follicles, enhance scalp circulation, and reduce hair follicle inflammation, which leads to hair loss.
- Flaxseeds contain vitamin B and are high in biotin, riboflavin, niacin, pyridoxine, pantothenic acid, and folic acid, all of which promote hair growth and make hair stronger.
- Flaxseeds contain vitamin E, which reduces the impact of free radicals on your scalp while promoting hair growth and stronger hair follicles.
- They reduce inflammation caused by omega-3 fatty acids on the scalp.
- They refresh your hair by binding moisture to the stems, preventing damage, dryness, and roughness and leaving it ultra-smooth and lustrous.
- Flaxseeds help maintain the pH balance in your hair by soothing the sebaceous glands and allowing them to create the proper quantity of oil for your hair.
3. Women’s Flaxseed Oil Advantages
The fatty acids found in flaxseed oil are crucial for women’s health because they are essential. Our bodies can not produce them. Fatty acid consumption leads to healthier cell walls that are better able to fight infection while protecting healthy cells. It is beneficial in the:
- Reproductive system: It helps with problems with the Female Reproductive System. Flax seeds help females by extending the time between ovulation and menstruation. It also aids female fertility by boosting the likelihood of pregnancy. It also aids in the maintenance of hormonal balance. Flax seeds are beneficial in the treatment of PCOS.
- Benefits of Flaxseed Oil After Menopause: A study of 140 menopausal women showed that flaxseed oil supplementation improved menopausal symptoms. The women reported fewer hot flashes and an overall improvement in their quality of life.
- Hormone Benefits of Flaxseed Oil: Flaxseed benefits extend to female hormones. Flaxseed oil can help increase estrogen production. Flaxseed oil can help with hormonal imbalances.
4. Men’s Flax Seed Advantages
Flax seeds are small, but big claims are there about their health benefits for people, especially men. The most important is prostate cancer prevention. There is evidence that there is a link between flax and prostate health. Flax seeds, or flax plant seeds, are high in fiber, vitamins, minerals, protein, omega-3 fatty acids, and antioxidants. They also contain plant chemicals famous as lignans, so flax is beneficial to prostate health.
The digestion of lignans and phytoestrogens produces enterolactone, which has a link to a lower risk of prostate cancer,” according to the study.
Flax seeds are high in lysine and are a DHT-blocking food for men. As a DHT-blocking food, flax seeds prevent DHT hormones from accumulating in hair follicles and causing hair loss in men.
5. Flaxseed Benefits For Skin
Flax seeds contain a high concentration of plant-based omega-3 fatty acids, which prevent the onset of skin dryness. Simply adding a spoonful of flax seeds to your diet can help you achieve the skin of your dreams without spending a fortune. Additional skin benefits include:
- Anti-aging cream: Flax seeds contain phytochemicals and antioxidants that help prevent wrinkles and fine lines, giving your skin a youthful glow. Because of the fatty acids in them, it also keeps your skin smooth and moisturized. Maintain the tightness of your skin without spending a fortune on cosmetics by eating a few spoonfuls of flax seeds.
- Acne-Reducing Flaxseeds: Flax seeds reduce acne breakouts by balancing estrogen levels in the body. It also regulates sebum production, one of the primary causes of acne breakouts. The high inflammatory omega-3 fatty acids reduce inflammation and heal your skin’s surface. It also aids in retaining moisture and strengthening skin cell membranes.
- Flaxseeds for skin beauty: We’ve seen various benefits from consuming flax seeds, but you can also reap them by incorporating them into your skincare routine. Flax seeds act as an effective exfoliant when put into any liquid base, removing blackheads and dead skin cells. They also keep dirt out of your pores.
6. Flaxseed Benefits for Immunity:
Flaxseeds contain alpha-linolenic acid and lignans that boost your immunity. It helps prevents inflammatory diseases like rheumatoid arthritis, psoriasis, and an autoimmune disorder called lupus.
Flaxseed for Additional Issues
A plant-based food rich in omega-3 fatty acids, antioxidants, and dietary fiber, flaxseed is an excellent choice. Functional foods are those that can be ingested in order to improve one’s health, which is why some people refer to them as such. To examine how it affects your overall health:
7. Good for Heart Health
According to the Centers for Disease Control and Prevention, heart disease is the leading cause of mortality in the United States (CDC). Flax seeds can protect heart health in a variety of ways, the most important of which is by lowering risk factors for heart disease, such as:
- Blood pressure reduction
- Lowering cholesterol levels
- Stroke prevention.
If you have cholesterol issues, your arteries are in danger of blocking, resulting in a heart attack or stroke. Flaxseed is useful for this issue. Surprisingly, Iowa State University researchers discovered that it could only lower men’s cholesterol.
8. Prevent Cancer
It is rich in omega-3 fatty acids. These may aid in preventing the growth of various types of cancer cells. Lignans are antioxidants that may slow tumor growth by preventing the formation of new blood vessels.
According to one 2013 study, females who consumed Flaxseed regularly had a lower incidence of breast cancer.
9. Promote Digestive Health
Flaxseed benefits digestive health. Four tablespoons of flax seeds provide 27% of the daily recommended fiber intake, an important nutrient for digestive health. According to the Mayo Clinic, fiber aids digestion by:
- Managing bowel movements
- lowering the likelihood of hemorrhoids
- Reduced risk of colorectal cancer
10. Reducing the severity of arthritis symptoms
A report by the Arthritis Foundation says that Flaxseed may help reduce joint pain and stiffness. It is used to treat rheumatoid arthritis, lupus, and Raynaud’s process.
They add that there isn’t enough evidence to back up its use for this purpose, but the ALA in them may help reduce inflammation thus extending flaxseeds benefits to arthritis pain.
What are the various ways to use flaxseeds?
Do you know how to integrate flaxseed into your diet?
Ideally, ground flaxseeds should be part of your daily diet. You can buy grounded flaxseeds at the market. A coffee grinder or food processor is ideal for saving money on flax seed milling by grinding entire flaxseeds.
Flaxseeds and mill them in a coffee grinder or food processor to save money.
Include Flaxseed in Your Diet
- You can add a tablespoon of ground flaxseed to your hot or cold breakfast cereal.
- When making a sandwich, mix a teaspoon of ground flaxseed into the mayonnaise or mustard.
- Combine a tablespoon of ground flaxseed In an 8-ounce container of yogurt.
- Make cookies, muffins, bread, and other baked products with ground flaxseed.
Flaxseed’s Potential Side Effects and Health Risks
Flaxseed has few harmful side effects in general. There are, however, a few things you should be aware of.
To begin with, raw Flaxseed may contain toxins. Although the toxins get removed by toasting or baking them, you should limit your intake of raw Flaxseed. Experts advise consuming no more than five tablespoons of whole Flaxseed per day.
Conclusion
Flaxseed and flaxseed products contain a high concentration of antioxidants, particularly lignans. They may offer some health benefits, but there is insufficient research to establish them.
FAQs
1. Can Flaxseed be taken daily?
While there are no exact flaxseed intake recommendations, experts believe that 1-2 tablespoons per day are healthy. The daily recommended intake of Flaxseed is not mentioned in the guidelines. However, most experts agree that eating one to two tablespoons of flaxseeds per day is beneficial.
2. Is it possible to eat flax seeds on an empty stomach?
It is best if you have it on an empty stomach, so consume it first thing in the morning. It’s a tasty and healthy recipe that can easily help you lose weight.
3. Is it possible for flax seeds to be poisonous?
The trendy superfood that wellness gurus recommend days a great way to start the day when sprinkled on porridge. However, scientists warn that consuming too much Flaxseed may result in cyanide poisoning.
4. Who should not eat flax seeds?
Flaxseed should not be consumed by individuals suffering from intestinal disorders. The consumption of flaxseeds without adequate liquid can cause intestinal obstruction, according to experts. Patients with Scleroderma are at particular risk.
5. What is the best time to take flaxseed oil capsules
In general, it is recommended to take flaxseeds in the morning before breakfast if you’re seeking to lower cholesterol, reduce inflammation, or improve digestion. Taking them in the morning is recommended if you are trying to lose weight.