Have you ever heard about flaxseeds? Flaxseeds are a beautiful fiber crop that has been a part of ayurvedic medicine for centuries. The powerful antioxidant properties in this crop come from the compound called lignans. Flaxseeds’ benefits include weight loss and enhanced digestive health since they have high amounts of proteins, fibers, and omega-3 fatty acids.
Flaxseeds are derived from flax which is the oldest living crop and was initially cultivated in Egypt. This article gives you a list of many benefits of flaxseeds before you start using them daily.
- Nutritional Facts Of Flaxseeds
- Incredible Flaxseeds Benefits
- How to Include Flaxseeds in your diet
Nutritional Facts Of Flaxseeds:
Flaxseeds are one of the oldest growing crops that are grown since the beginning of civilization. Although flaxseeds have tremendous benefits, they are not magic pills that give you instant results. Being consistent is the key when you want to add these magical seeds to your diet. One tbsp of ground flaxseeds contain the following nutrients:
- 37 calories.
- 1.3 grams of protein.
- 2 grams of carbs.
- 1.9 grams of fiber.
- 3 grams of total fat.
- 0.3 grams of saturated fat.
- 0.5 grams of monounsaturated fat.
- 2 grams of polyunsaturated fat.
- 1597 mg of omega-3 fatty acids.
Incredible Flaxseeds Benefits:
Let us go through all the benefits flaxseeds offer to tackle the problems you face every day.
Health Benefits Of Flaxseeds:
1. Flaxseeds for PCOS:
Polycystic Ovarian Syndrome(PCOS) has become a common medical condition among women. Sex Hormone Binding Globulin is a protein in our blood produced by our body. In this condition, the women’s body tends to have elevated levels of estrogen and testosterone. And lower levels of SHBG are caused by hormonal imbalances.
Consumption of flaxseeds minimizes excess estrogen and testosterone’s detrimental effects by increasing the levels of SHGB when needed making it one of the flaxseed benefits for women.
2. Flaxseeds Control Blood Sugar:
Flaxseeds can slow down digestion and release glucose into the blood because of mucilage, a gel-forming fiber. According to some studies, diabetic patients may reduce fasting blood sugar levels by 20 % with flaxseed supplementation (1). Flaxseeds reduce the risk of type 1 diabetes and delay the onset of type 2 diabetes because of a compound called SDG, according to preliminary studies (2).
3. Flaxseeds Support thyroid functioning:
One of the health benefits of flaxseeds is the excellent functioning of the thyroid. It helps in the production of thyroid hormones since it has high amounts of good fatty acids. It also helps fight hypothyroidism with the help of magnesium and vitamin B12. Include flaxseeds in your diet to support the normal functioning of the thyroid gland.
4. Flaxseeds for Constipation:
Flaxseeds have high amounts of insoluble fiber that help relieve Constipation by adding a good amount of bulk to your stool (3). However, it acts as a laxative; flaxseeds also help in preventing diarrhea (4). The presence of soluble fiber in flaxseeds prevents diarrhea by binding the water in your digestive tract, increasing the bulk of your stool.
5. Benefits for Bones:
The omega-3 fatty acids are compounds present in flaxseed oil that play a role in forming mineral protein matrix and bone mineralization in our body. Flaxseed oil is extracted from the blue flowering plant Linum usitatissimum or flaxseeds. It is beneficial for people who have diabetes, menopause leading to the risk of fractures since they are often compromised in bone mineralization and mineral protein matrix.
6. Flaxseeds for Weight Loss:
The high amount of omega-3’s and fiber in flaxseeds is beneficial for weight loss. Omega-3s aid in weight loss by suppressing your appetite and improving satiety (5). Although more research is needed to understand the mechanism, flaxseeds boost metabolism due to lignans’ presence. They also decrease the body’s fat content, promoting weight loss by increasing fat excretion (6).
7. Flaxseeds for Inflammation:
Flaxseeds are known to fight inflammation in your body omega-3s present in flaxseeds. There is over 140% of the daily value of omega-3 fatty acids in two tbsp of ground flaxseeds. Flaxseeds decrease the body’s pro-inflammatory compounds due to the alpha-linolenic acid in them (7).
8. Flaxseeds Keeping an Eye Out for Gluten:
If you are looking for a gluten-free replacement for grains in your diet, flaxseeds are the perfect solution (8). Most grains can be hard to digest if you are intolerant of gluten. If you have celiac disease or gluten sensitivity, flaxseeds can be a good choice (9).
9. Flaxseeds Lower Cholesterol Levels:
Yet another benefit of flaxseed is to lower the cholesterol levels in your body. The fiber content in flaxseeds binds the bile salts and helps in the excretion from your body. Cholesterol is pulled out from your blood into your liver to replenish the bile salts resulting in lower cholesterol levels (10).
10. Flaxseeds for Gut Health:
Flaxseeds have soluble fiber in high amounts, which helps feed your gut bacteria, thereby promoting digestive health (11). You can reduce the risk of diabetes, prevent Constipation and promote the regularity in excretion when you consume flaxseeds regularly.
11. Flaxseeds for Heart health:
Flaxseeds have high amounts of omega-3 fatty acids that significantly improve the arteries’ functioning and significantly reduce coronary heart disease risk (12). ALA is the omega-3 fatty acids present in flaxseeds, and people who consume them are at lower risk of a heart attack, according to a study (13).
12. Flaxseeds Good for High Blood Pressure:
Flaxseeds can lower blood pressure naturally, and many studies have proven the results (14). Consumption of flaxseeds has reduced blood pressure even further in people already taking blood pressure medication (15). Even if the decrease is insignificant, it reduces the risk of heart diseases significantly.
13. Flaxseeds for Better Digestion:
The supplementation of flaxseeds promotes the health of gut flora, according to some animal studies. Although supporting research is limited, the soluble fiber in flaxseeds could aid in the digestion process. Flaxseeds act as a laxative, helping you relieve any constipation issues (16).
14. Flaxseeds Reduce Cancer Risk:
Flaxseeds have omega-3 fatty acids with anti-inflammatory properties, which may reduce the risk of breast cancer in postmenopausal women and reduce the growth of tumors for breast cancer patients (17). Flaxseeds reduce cancerous tumors’ growth (18) and may also prevent cancer of the prostate.
15. Flaxseeds for Muscle Building:
Flaxseeds are an excellent option when you want to lose weight and build muscles since it is a rich source of omega-3 fatty acids, fiber, and protein. You can add flaxseeds to your routine by mixing a tbsp of flaxseeds with curd before going to bed.
16. Flaxseeds for Hormonal Imbalance:
Lignans are antioxidant compounds that are present in flaxseeds in high amounts. When eaten regularly, flaxseeds help balance the ratio of progesterone and estrogen in the body. This is possible because of the phytoestrogen effect of a group of phytochemicals called lignans present in flaxseeds.
See Also: Is Flaxseed Safe for Pregnant Women
Flaxseeds Benefits for Skin:
17. Flaxseeds for Glowing Skin:
As we have seen, flaxseeds have high amounts of plant-based omega-3 fatty acids that help prevent the dryness of your skin. Just add a spoonful of flaxseeds to your diet; you can get the skin of your dreams without having to spend too much money.
18. Flaxseeds for Anti-ageing:
The phytochemicals and antioxidants present in flaxseeds prevent wrinkles and fine lines giving your skin a youthful glow (19). It also keeps your skin smooth and moisturized with the fatty acids present in them. Without having to spend tons of money on cosmetics, maintain the tightness of your skin with a few spoonfuls of flaxseeds.
19. Flaxseeds for Acne:
Flaxseeds reduce the breakout of Acne by balancing the estrogen in your body. It also regulates the production of sebum which is one of the primary reasons for acne breakout. The high inflammatory omega-3 fatty acids curb inflammation and have a healing effect on your surface. It also helps lock the moisture strengthening the skin cell membranes.
20. Flaxseeds for Rejuvenating Skin:
We have seen a range of benefits by consuming flaxseeds, but you can also reap the benefits of it by incorporating it into your skincare routine. Flaxseeds can remove blackheads and dead skin cells by working as an excellent exfoliator when mixed into any liquid base. They also prevent the dirt from settling in and tighten your pores.
Flaxseeds Benefits for Hair:
21. Flaxseeds for Removes Dandruff:
Your scalp might fall victim to issues like dandruff and eczema when your skin is dry. Flaxseeds prevent the formation of dandruff, hair dryness, keep the roots intact, and moisturize your scalp with the oils naturally present in them.
22. Flaxseeds for Hair Damage Repair:
Haircare products that are available in the market minimize hair damage because they are enhanced with vitamin E. Flaxseeds strengthen the roots, reduce hair fall, and prevent the damage caused by free radicles.
23. Flaxseeds for Hair Growth:
Flaxseeds promote hair growth by reducing the effects of free radicles on your scalp with vitamin E present in them. Flaxseeds also help your hair grow strong, healthy, and fast since they have B-complex vitamins in abundance.
How to Include Flaxseeds in Your Diet:
Include flaxseeds into your diet with the help of some of the quick and easy recipes mentioned below:
1. Flaxseed Oatmeal:
- ½ cup of instant oats.
- 1 cup of water.
- Honey as per taste.
- 1 ½ tbsp of flaxseeds.
- One small glass of milk.
- Take a saucepan and fill it with a cup of water.
- Add oats, one tbsp of flaxseeds to the boiling water.
- Mix the contents thoroughly without forming any lumps.
- Once oats are half cooked, add milk and cook it for a few minutes.
- Add the honey as per your choice and combine it well.
- Top the cooked oatmeal with the remaining flaxseeds and serve hot.
2. Flaxseed Smoothie:
- Two tbsp of flaxseeds.
- One cup of soya milk.
- Half a cup of sliced bananas.
- Two tbsp of honey.
- Place all the ingredients in a blender.
- Blend them thoroughly, making the mixture frothy and smooth.
- Serve the mixture fresh.
3. Raita with Flaxseeds:
- One cup of thickly grated bottle gourd.
- One cup of freshly beaten low-fat curd.
- Half a cup of finely chopped mint leaves.
- ¼ tbsp of roasted cumin seeds.
- ¼ tbsp of black salt.
- 1 ½ tbsp of roasted flaxseeds.
- Salt as per taste.
- Place the bottle gourd and a cup of water in a bowl.
- Place the bowl on a medium flame for a few minutes.
- Add the cooked bottle guard and all the other ingredients, including flaxseeds, to a deep bowl.
- Combine them thoroughly.
- Refrigerate the mixture for about one hour.
- Serve the chilled raita.
Flaxseeds are gaining popularity for all the benefits they offer, keeping your body healthy and beautiful. The omega-3 fatty acids and fiber content present in flaxseeds have a positive effect not only on your body and skin, and hair. This article gives you detailed information about the benefits of flaxseeds and how easily you can incorporate them into your diet.
Although flaxseeds are beneficial, consumption in excess may cause some side effects; therefore, it is better to consult a professional to determine the correct dosage for you.
Disclaimer: This article’s contents are based on research information and not a replacement for professional advice. The website is not responsible for any effects it may have on your body. It is always better to consult your doctor before starting anything new.
1. How can you store flaxseeds for a long time?
Ans: You can store flaxseeds in an air-tight container in the refrigerator whether you purchase ground flaxseeds or grind them at home. Flaxseeds can last for about six months if you store them in this way.
2. Do flaxseeds have a different name in different languages?
Ans: Flaxseeds are known with different names in other languages. Some of the names are:
- Avisa ginjalu in telugu.
- Semillas de lino in Spanish.
- Budhur alkitaan in Arabic.
- Alsee ka beej in hindi.
- Ali vidai in Tamil.
- Agasi in Kannada.
3. Is it safe to consume flaxseeds raw, and how much can you take in a day?
Ans: Yes! It is safe to consume flaxseeds in raw form. Many people believe ground flaxseeds are suitable for better absorption of nutrients into your body. To avoid oils in flaxseeds from making them rancid, storing them in the refrigerator is best.
In a day, you can limit the consumption of flaxseeds to less than 5 tbsp.