Title : 13 Health Benefits Science-Backed flaxseed
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13 Health Benefits Science-Backed flaxseed
What are flax seeds
If you follow the latest health food trends, what you have heard of flaxseeds, also known as common flax or flax seeds. It's no wonder the Latin translation of 'linen' is "useful". Long flax has been used in the fields of industry and health, as well as in cosmetology.
The flax stems are transformed into fibers, which is the raw material for the linen. Flax seeds, meanwhile, are used as a health food, which has been scientifically proven to be beneficial to human health.
Thanks to the fact that flax seeds are rich in omega-3, fiber, lignans, and proteins as well as many other plant compounds, linseed are effective in preventing heart disease, diabetes, and even cancer. Studies also show that flaxseed promote weight loss ( 1 2 3 4 ).
The combination of all the healthy nutrients contained in flax seeds makes them truly unique. In fact, there are many foods that can compete with flax seeds in terms of health benefits.
Another great thing about flax seeds is that you can easily incorporate into your diet. Flax seeds retain most of their health benefits when consumed in ground form.
However, most people probably find it easier to consume in the form of flaxseed oil as a salad dressing and other foods.
Nutrition Facts
seeds flax containing 534 calories per 100 grams, consisting of 18% protein, 42% fat and 29% carbohydrate ( 5 ).
Flax seeds contain 1.6 mg of thiamine (vitamin B1) per 100 grams, which is 110% of the daily value. Flax seeds are also rich in magnesium (392 mg) and manganese (2.5 mg), 98% and 124% of the daily value, respectively.
Carbohydrates and fiber
there are only 1.5 grams of carbohydrates indigestible per 100 grams of flax seeds, which means they are ideal for low carb diets.
Flax seeds are rich in fiber: two tablespoons of these seeds are composed of about six grams of fiber, which is 20% of the daily value ( 6 )
.flax seeds contain 20-40% fiber soluble and 60-80% of insoluble fiber . The content of soluble fiber from the seed prevents the body from absorbing fat and cholesterol that comes with the meal ( 6 ).
Both soluble and insoluble fiber content of linseed improve the functioning of the digestive system. The soluble content of linseed also normalizes blood sugar and cholesterol levels ( 7 ).
Fiber content flax seeds also serves as food for the friendly bacteria found in the gut, which helps eliminate toxins from the body ( 8 ).
seedslinen can also serve as a natural laxative. For this purpose, roasted flax seeds must be ground and mixed with water. Thus, the soluble fiber in the seeds becomes very thick.
Indeed, dietary fiber contained in the flaxseed helps reduce the risk of diabetes, regulates body weight, and prevents constipation ( 9 10 ).
Brief summary: flax seeds are very rich in fiber, both soluble and insoluble. This makes flax seeds beneficial for the digestive system, regulating levels of blood sugar and cholesterol and reduce the risk of various diseases.
Protein
100 grams of seeds flax contains 18% protein, which makes it one of the richest sources of protein from the seeds. The content of amino acids in flax seeds, meanwhile, could be compared to soybean.
However, as flax seeds are a rather poor amino acid lysine source , which can not be used as the sole source of protein diet ( 11 ).
Flax seeds are rich in amino acids arginine and glutamine , which are essential in preventing heart disease and help stimulate the immune system ( 12 ).
The proteins contained in flax seeds help protect the body against fungal infections, bad bacteria, inflammation, sugar and cholesterol levels in the blood, as well as type 2 ( 13 ) diabetes.
Brief summary: Flax seeds are a rich source of protein (18%) and essential amino acids, but can not be used as the sole source of protein in the diet. Flax seeds protect and strengthen the immune system.
healthy fat
linseed containing 42% fat, the content of which consists of polyunsaturated fatty acids 73% and 27% saturated and monounsaturated fatty acids ( 14 ).
polyunsaturated fatty acids (omega-3 and omega-6 fatty acids) are essential for your body because it can not produce by itself ( 15 ) .
saturated fatty acids , however, may increase the risk of type 2 diabetes and raise blood cholesterol and LDL total density (LDL) ( 15 ).
However, since there are more polyunsaturated fatty acids saturated fatty acids in flax seeds, which are perfectly safe to eat every day.
Indeed, flax seeds are the source of second richest food (after chia seeds) of fatty acid omega-3 ALA , which is used by the human body for energy, it helps prevent heart disease and lowers blood pressure ( 16 ).
ALA fatty acid improves the condition of your skin and hair, as it provides the body with essential fatty acids and vitamins B, which remove dry skin and flaking ( 17 ).
ALA fats help treat acne, rosacea, and eczema. Flax seeds also improve eyesight because the fatty acid ALA reduces eye dryness ( 17 ).
Flax seeds are one of the richest sources of omega-3 fatty acids. However, they are not as good as fish oils in terms of delivery of omega-3 in the body due to the fats in flax seeds must first be converted to EPA and DHA in the human body ( 18 , 19 ).
Because flax seeds are so rich in omega-3, which have a lower proportion of omega-6 and omega-3, which means that by eating seeds flax risk of some chronic diseases ( 20 ) is reduced.
Brief summary: flax seeds are high in healthy fat (42%) and are one of the richest sources of omega-3, which prevent heart disease and protect your body from several other diseases.
Vitamins and Minerals
Seeds flax also the human body with a substantial amount of vitamins and minerals. In particular, flax seeds are a rich source of thiamine (vitamin B1) , which regulates the normal functioning of metabolism ( 21 ).
Flax seeds are also a great source of copper because 100 grams of seeds provide 1.2 mg of copper, which is so essential for normal functioning of your body ( 22 ).
Flax seeds are rich in magnesium (392 mg per 100 grams), which is vital for heart health and metabolism ( 23 ) .
Flaxseed also serve as a good source of molybdenum , which plays an important role in various biological functions in the human body ( 24 ).
Flax seeds can also compete with protein-rich foods thanks to its high content of phosphorus, which is important for bone health and quality of life ( 25 ).
Brief summary :. flax seeds provide the body a lot of vitamins and minerals such as magnesium, vitamin B1, copper, phosphorus and molybdenum
the compounds of plants
flax seeds also serve as a rich source of plant compounds such as p-coumaric acid, ferulic, cyanogenic glycosides, phytosterols and lignans
p-coumaric acid: this organic compound found in flax seed is a potent antioxidant that helps the body eliminate bacteria bad ( 26 )
The ferulic acid. this phytochemical helps the human body to prevent several chronic diseases, thanks to its antioxidant properties ( 27 [)
cyanogenic glucosides this compound makes flax seeds risky food for people who have problems with the thyroid gland because flax seeds can inhibit the function thyroid if consumed in large quantities ( 28 ).
The phytosterols :. These compounds are commonly found in cell membranes of plants and help reduce cholesterol levels in the human body ( 29 )
lignans :. among many other things, lignans are rich in antioxidants, regulate hormone levels, and boost the immune system ( 30 )
Opt for linseed brown instead of yellow, as they are more potent in terms of the antioxidant effects ( 31 ).
Brief summary: Flax seeds are a rich source of compounds such as plant lignans, phytosterols, p-coumaric acid, ferulic acid and cyanogenic glucosides
.
lignans
flax seeds are some of the foods more rich in lignans in the human diet. In fact, flax seeds contain up to 800 times more lignans than some of the other power sources ( 32 ).
In addition to its high antioxidant value, lignans reduce LDL (bad) cholesterol levels and regulate hormone levels in the human body ( 33 ).
Thanks to its properties to reduce the amount of fat and blood glucose, lignans boost immune system and reduce the risk of heart disease and metabolic syndrome ( 33 , 34 ).
Lignans are similar to the female sex hormone estrogen that help relieve symptoms of menopause . In fact, women who include in your daily diet lignans significantly reduce the risk of breast cancer ( 35 36 ).
The lignans found in flaxseed help improve prostate health and prevent prostate cancer thanks to their properties to inhibit enzymes involved in the conversion of testosterone to DHT ( 37 ).
Lignans also have properties to reduce the risk of cancer colon and inhibit HSD enzyme, which reduces the stress hormone cortisol ( 38 , 39 ).
The lignans found in flax seeds also help lower blood pressure preventing the development of diabetes , and reduce inflammation in the arteries ( 34 40 41 ).
Brief summary: flax seeds offer a wide range of health benefits due to its high content of lignans. Among many other things, lignans improve heart health and help prevent breast, prostate and colon cancer.
Weight Loss
Seeds flax also contribute to weight loss due to its high soluble fiber content.
Soluble fiber helps suppress hunger and sugar cravings, which could result in weight loss ( 42 ).
Indeed, if taken regularly, the fiber contained in the flaxseed helps reduce body weight, filling the stomach and receptors that send signals to the brain stimulating, informing him that it's time to leave eating ( 43 ).
When combined with diet healthy weight loss flax seeds help reduce inflammatory processes in the body by 25-46% ( 44 ).
Brief summary :. flax seeds helps to lose weight thanks to its high content of soluble fiber, which fills the stomach and stimulates receptors that send signals to the brain, which prevents you from overeating
heart health
Some studies have shown the health benefits of seeds linen for the heart. These benefits heart health are linked to the high content of lignans, fiber and fatty acids in flaxseed omega-3.
blood cholesterol
High cholesterol is one of the most common causes of heart disease. The level of cholesterol in the highest blood , the more risk you have of developing heart disease, a stroke or a heart attack ( 45 ).
Flax seeds are one of the richest sources of lignans, which reduce oxidized LDL (bad) cholesterol levels and regulate hormone levels in the human body. LDL cholesterol is the main culprit for heart disease ( 33 46 ).
The content of soluble fiber in flax seeds prevents the body from absorbing bad cholesterol that comes with the meal, while protein in flax seeds reduce cholesterol levels ( 6 13 ).
The phytosterols found in linseed help reduce cholesterol levels in the human body ( 29 ).
The soluble fiber and lignans found in flaxseed bind with bile acids and remove them from the digestive tract, which in turn reduces cholesterol levels ( 47 ).
Studies in humans suggest that daily consumption of flaxseed lowers levels of cholesterol by 6-11%, while the number of LDL particles decreased by 9- 18% ( 48 , 49 ).
Animal studies indicate that flaxseed also improve overall composition of blood fats ( 50 51 ).
Omega-3 fatty acids
flax seeds are rich in omega-3, especially in omega-3 ALA [19459020fattyacids] (alpha-linolenic acid), which helps prevent heart disease and lowers blood pressure ( 16 ).
Indeed, flax seeds are the richest second (after chia seeds) ALA food source, which can not be produced by the body itself and must be delivered to the body with food.
Studies in humans have shown that daily consumption of ALA reduces the risk of lines heart attacks , and other heart diseases. In fact, there is a 73% lower risk of sudden death from heart disease in people who consume adequate amounts of ALA ( 52 53 54 ).
Another study in humans showed that those who consumed ALA daily have significantly lower death rates from heart disease compared to people with lower consumption ALA ( 55 ).
Animal studies have shown that ALA reduces inflammation processes in the arteries ( 41 ).
Although flax seeds are not as good at delivering omega-3 fatty acids for the body as fish oils, which still benefit the heart similar to fish oils, which are so rich in EPA and DHA ( 18 19 56 57 ).
blood pressure
Seeds linen are more potent than other dietary sources in terms of lowering blood pressure ( 58 59 ).
This is thanks to its high content of omega-3 ALA and lignans in flax seeds, which help lower blood pressure ( 16 34 ).
Studies in humans show that each reduction of 5 mmHg in systolic blood pressure (SBP) and each 2-5 mmHg reduction in diastolic blood pressure (DBP) means that the risk of stroke is reduced in a 11 to 13%, while the risk of developing heart disease is reduced by 34% ( 60 61 62 ).
Brief summary: flax seeds are very beneficial for heart health. In particular, flax seeds help prevent heart disease, high blood pressure, reduce bad cholesterol levels and increased levels of omega-3 fatty acids.
Digestion, diabetes and cancer
in addition to benefit heart health, flax seeds also improve digestion and prevent diabetes and cancer.
Digestion
Studies in humans have shown that thanks to its high content of fiber, flaxseed prevent diarrhea and constipation, which are common conditions in the United States and Europe ( 63 64 65 ).
Thanks to the content of insoluble fiber found in flax seeds, seeds can serve as a natural laxative. For this purpose, roasted flax seeds must be ground and mixed with water. Thus, the soluble fiber in the seeds becomes very thick ( 66 , 67 ).
Animal studies have shown that soluble fiber content in flax seeds binds with water in the digestive tract, which prevents diarrhea ( 68 ).
Diabetes
A study has found take a tablespoon of ground flax seeds every day for a month, lowers blood sugar fasting triglycerides, cholesterol levels, as well as bringing a significant drop in A1C ( 69 ) .
In fact, there was a substantial drop in insulin resistance after 12 weeks of treatment with linseed powder daily. Therefore, linseed improve insulin sensitivity in people with glucose intolerance.
However, this is the only study that says that flaxseed may prevent diabetes, while many other studies have found no relationship between consumption of flaxseed and regulate glucose levels and insulin ( 70 ).
Despite the benefits of flax seed to prevent type 2 diabetes still require more research, flax seeds are safe to include in diets for people with diabetes type 2 ( 71 ).
Cancer
Some animal studies they have found that flax seeds help prevent the development of various cancers, including breast, prostate, color, skin and lung cancer ( 36 37 38 72 73 ).
is mainly lignans found in flax seeds that help reduce the risk of developing several types of cancer. Flax seeds also regulate blood levels of sex hormones, which helps reduce the risk of various cancers ( 74 75 ).
The antioxidants found in flaxseed reduce the risk of skin cancer because they fight free radicals ( 76 ).
The anti-inflammatory and anti-oxidant properties flax seeds also reduce the risk of developing lung cancer ( 77 ).
Brief summary: flax seeds improve digestion and prevent diarrhea and constipation due to its high fiber content. Flax seeds can also help prevent diabetes and reduce the risk of developing several types of cancer.
Side Effects and Precautions
Al like almost all other seeds, flax seeds can cause some side effects when consumed in large quantities. In fact, they can even be toxic ( 78 ).
When eaten in moderation, flax seeds usually do not cause allergies and are well tolerated by the human body ( 79 ).
cyanogenic glucosides
This compound, found in flax seeds, a choice of risky foods for those who have problems with the thyroid gland. This is because flax seeds can inhibit the function of the thyroid gland when consumed in large amounts ( 28 ).
This, in turn, is because cyanogenic glycosides bind with the sulfur compounds in the body to produce thiocyanates, that inhibit the function of the thyroid gland when produced in abundance ( 80 ).
When eaten in moderation, flax seed is not likely to cause side effects in people who have no serious health problems.
However, healthy but individuals are advised to limit their consumption of flaxseed about 50 grams per day - that's 5 tablespoons -. Per day
phytic acid
like many other seeds, flax seeds contain phytic acid, which often it described as an anti-nutrient due to its properties to limit the absorption of vitamins and minerals, including zinc and iron ( 81 ).
However, phytic acid limits the absorption of minerals in one meal a day, which means the absorption of minerals in all subsequent meals is not affected by the acid.
Therefore, people with some mineral deficiency should have this side effect of flaxseed into account when calculating their daily intake of vitamins and minerals.
Digestive problems
Individuals have never eaten large amounts of fiber should take care to incorporate flaxseed into your diet. Too large amount of flaxseed can cause digestive problems, including gas, bloating, nausea and abdominal pain ( 82 ).
Therefore, it is recommended to incorporate flax seeds in the diet to start with small doses and gradually increase to a maximum of two tablespoons per day.
In addition, linseed may increase the frequency of bowel movement because the seeds serve as a natural laxative because of its high content of insoluble fiber.
Risks for pregnant
Many nutrition experts are concerned that the consumption of flaxseed may have adverse effects on pregnancy. As a result, it is not recommended to include flaxseed in the diet of pregnant women until these concerns are confirmed or dismissed in human studies ( 83 ).
Nutrition experts are mainly concerned that phytoestrogens found in flaxseed may have similar effects to those of the female sex hormone estrogen ( 84 ).
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