Flax seeds are obtained from the flax plant which is also known as one of the oldest crops in the world. These tiny bits of seeds are full of crunch and loaded with numerous health benefits.
The health-protective capabilities of flax seeds make them a strong and powerful source of nutrition which has been in use for centuries now.
Due to the enormous health benefits of flaxseeds, they have been subjected as “superfood”. Flaxseeds are rich in omega 3 fatty acids, proteins, and essential antioxidants that help in protecting from grave diseases like heart problems, diabetes, digestive issues, and cancer, etc.
Through this article, we will take you through the health benefits of consuming flax seeds regularly so that you live a healthy and happy life. Follow this post to know all about the amazing benefits of eating flaxseeds!
A tablespoon of flaxseeds contains Following Nutritional Value:
- Calories: 37
- Carbs: 2 grams
- Protein: 1.3 grams
- Total fat: 3 grams
- Omega-3 fatty acids: 1,597 mg
- Saturated fat: 0.3 grams
- Polyunsaturated fat: 2.0 grams
- Monounsaturated fat: 0.5 grams
- Iron: 2% of the RDI
- Folate: 2% of the RDI
- Calcium: 2% of the RDI
- Potassium: 2% of the RDI
- Magnesium: 7% of the RDI
- Phosphorus: 4% of the RDI
- Vitamin B1: 8% of the RDI
- Fibre: 1.9 grams
- Vitamin B6: 2% of the RDI
Table of Contents
Flaxseeds are very effective for digestive problems, they consist of both insoluble and soluble forms of fibre which help ease up the process of digestion.
The soluble fibre helps in passing the stool properly via GI tracts and the insoluble fibre activates the digestive system so that the waste moves out via gut and regulates bowel movement. It required both the types of fibre to work together for marinating proper digestive health.
Aids Weight Loss
It’s a great idea to switch your regular snack with crunchy and healthy flax seeds when you feel like munching in between the meals. According to one study, it was found that incorporating flax seeds in your beverage helps in reducing the hunger and overall appetite.
This happens due to the soluble fibre in flax seeds which helps in slowing down the digestion and promotes the feeling of fullness. Therefore, they help you reach your weight loss and fitness goals easily by suppressing hunger.
Reduces Blood Pressure
Flaxseeds can help in lowering blood pressure levels naturally. According to one study, consumption of 30gm of flaxseeds daily for the period of six months can help in reducing both systolic and diastolic blood pressure to a great extent and those who were already taking medication for high blood pressure saw much more reduction in their blood pressure level.
Additionally, as per a large study, it was concluded that taking flaxseeds regularly for three months can help in the reduction of blood pressure by 2mmHG which further helps in reducing the risk of issues like strokes.
Reduce the Intensity of Hot Flashes
Some researches state that daily consumption of flax seeds can help in lowering the impact of hot flashes or premenopause symptoms. According to one of the studies, women who took 20gm of flax seeds twice per day mixed with their meals, cereals, juice or curd, etc, experienced an impressive reduction in hot flashes, they almost reduced to half or more than 50%.
May Help in Preventing Cancer
The plant compounds lignans are fused with estrogen and antioxidants which help in reducing the risk of cancer. Flax seeds consist of 800 times more lignans than any other food.
According to some of the studies, it was found that regular consumption of flaxseeds can help in preventing breast cancer. In women and prostate cancer in men.
Besides, flax seeds are also capable of reducing the chances of skin and colon cancer according to animal-based studies. However, more studies are required to be conducted in this context.
Flaxseeds can help you manage high cholesterol levels. According to one of the studies, people with high cholesterol who consumed 3 tablespoons of flaxseeds on a daily basis for three months experienced a 17% reduction in total and almost 20% reduction in the bad cholesterol levels.
Another study concluded that 1 tablespoon of flaxseeds on a daily basis when fed to people with diabetes, experienced a 12% increase in good cholesterol levels.
Great Source of Protein
Flaxseeds offer an immense source of plant protein which is flooded with glutamic acid, amino acids, and aspartic acid. Based upon many types of research and studies, it was found that flax seeds help in building the immune system, prevent tumors, possess anti-fungal properties, and reduce cholesterol.
Additionally, a protein-rich diet helps in reducing the appetite by making one feel full for long hours so that you do not end up consuming unnecessary calories.
Great Source of Fibre
Flaxseeds are fused with high amounts of fibre. A single tablespoon of flaxseeds has 3gm of fibre which helps in meeting 8-12% of daily required intake of fibre. Both soluble and insoluble fibre in flaxseeds promotes digestion by adding up to the stools and regulating bowel movement.
The soluble fibre works effectively to regulate high blood sugar levels and reduces cholesterol whereas the insoluble fibre helps in treating issues like bloating and constipation.
Firm Skin and Strong Hair
Get firm and supple skin with regular consumption of flax seeds. As per one small study, it was found that women who consumed flaxseed oil saw a great reduction in issues like skin sensitivity, dryness, patchiness, and roughness.
Flaxseeds provide hydration to the skin and keep related problems away so that you get only smooth, supple, and moisturized skin.
Besides, the presence of vitamin E in flax seeds makes them ideal for hair and scalp health. Daily intake of flax seeds helps in eliminating scalp problems so that your hair is safe from dandruff and hair fall etc.
Fused With Omega 3 Fatty Acids
Good news for all vegetarians out there! Flax Seeds are the best vegetarian/vegan source of omega 3 fatty acids. They contain high volumes of ALA or alpha-linolenic acid which can only be obtained from food sources as ALA is not produced by our body.
Some studies show that ALA helps in preventing cholesterol deposits and reduces arteries inflammation. Other studies state that ALA also helps in preventing heart attacks and diseases. Based on an observation of a large study on humans, it was found that ALA helps in reducing the risk of heart problems by 14%.
Flax Seeds does not only offer a crunchie and munchie way of snacking but also cater to your health and body. They are embellished with a variety of vitamins, minerals, antioxidants, and protein, etc. which provide optimum nutrition and help in meeting a percentage of required daily intake of these nutrients.
Include flax seeds in your daily diet by mixing in your shakes, smoothies, salads or maybe just eat them as it is. Flaxseeds help in preventing chronic problems like cholesterol, high blood pressure, and heart problems, etc. while also taking care of your skin, hair, and weight loss program.