Six health benefits of flaxseed
Flax (Linum usitatissimum) is a blue flowering crop. It produces small, flat seeds ranging in color from golden yellow to reddish brown. Seeds are usually eaten as whole seeds, ground seeds or linseed oil. It is called “Alsi” in Hindi. In the past decade, flaxseed has received much attention for its good health benefits. Most of the benefits of flaxseed consumption can be attributed to its high levels of essential fatty acids, omega-3 (alpha-linolenic acid (ALA), fiber and lignans. This beneficial fat is also found in walnuts, canola and soybeans. Contains the highest concentration of flax.
Omega 3 fatty acids in flaxseed differ from fish oils and fish oils. Omega 3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are present in fish, while the third ω3 fatty acid is called alpha-linolenic acid (ALA), which is found in flaxseed. . For vegetarians, linseed oil has a very high omega-3 fatty acid content. ALA oil is 5.5 times higher than the second largest source, namely whole flaxseed, walnut oil, walnut oil, rapeseed oil, and soybean oil. Recent research now classifies flaxseed and linseed oil as fish oil to provide health benefits.
Rich in lignans:
The fibrous shell of flaxseed contains the plant ‘lignan’. Lignans have immunostimulating antibacterial, antifungal and antiviral effects. They can be used both as antioxidants and as phytoestrogens. Flax contains 800 times more lignan than other plant foods. Numerous studies have revealed the potent anti-cancer properties of these miraculous natural phytochemicals. Lignans also show anti-atherosclerotic and anti-diabetic effects.
Full of fiber:
Flaxseed is rich in dietary fiber and is essential for preventing metabolic disorders, obesity and intestinal health. Only 10 grams of flaxseed is added to the daily diet, and the daily fiber intake is increased by 1 gram of soluble fiber and 3 grams of insoluble fiber.
Flaxseed health benefits
1. Helps to lose weight:
Flaxseed fibers form a highly viscous solution upon hydration. Particularly viscous fibers appear to be effective in inhibiting hunger and craving, and it is possible to promote weight loss. The soluble dietary fiber of flaxseed mucus is a multi-branched hydrophilic substance. They form a viscous solution that delays gastric emptying and nutrient absorption of the small intestine. Consume 5 to 10 grams of linseed fiber to increase satiety and reduce the starvation signal hormone ghrelin.
2. Alleviate menopausal symptoms:
The impact of flaxseed consumption on menopausal symptoms is not well understood. However, some studies have shown that consumption of 40 grams per day for flaxseed may help reduce mild menopausal symptoms such as hot flashes, mood disorders and vaginal dryness.
3. Prevent cancer:
Breast cancer: Flaxseed contains lignans, which may be like estrogen in the body. Scientists are not sure if flaxseed is harmful or helpful to breast cancer. A supplementary study was conducted on postmenopausal women with newly diagnosed breast cancer. Participants gave a muffin containing 25 grams of flaxseed for 40 days. The study found that adding flaxseed to the diet can reduce tumor growth in postmenopausal breast cancer patients.
Colon cancer: Studies have shown that flaxseed can reduce the amount of abnormal cell growth, which is an early marker of colon cancer.
4. Help manage diabetes:
The World Health Organization (WHO) conducted a study on the role of flaxseed meal supplements in the management of diabetes. As a result, it was found that fasting blood glucose and HbA1C levels were significantly decreased in diabetic subjects who took one tablespoon of flaxseed per day for one month compared with the control group. If your individual’s blood sugar levels are well controlled, there may be no benefit.
A study published in the Journal of Dietary Supplements showed that 10 grams of flaxseed meal was added to the diet of patients with type 2 diabetes for a period of one month, and fasting blood glucose was reduced by 19.7%. Flaxseed improves insulin sensitivity in people with glucose intolerance.
5. Keep your heart healthy:
One of the best ways to prevent and treat heart disease is to eat a diet that is low in saturated fat and trans fat. Includes foods rich in monounsaturated and polyunsaturated fats, with a focus on foods rich in omega-3 fatty acids, such as flaxseed. People who eat an ALA-rich diet are less likely to have a fatal heart disease.
6. Improve digestion:
Studies have found that flaxseed can prevent diarrhea and constipation. Insoluble fiber in flaxseed increases the volume of digested waste, which acts as a diarrhea and relieves constipation. Soluble fiber combines with water in the digestive tract to cause it to swell and increase the volume of the feces, thereby preventing diarrhea.