Benefits of Flax Seeds
Flax seeds are considered one of the ‘Superfoods‘ because of its health-promoting benefits and bioactive compounds. Here are the “9 FASCINATING HEALTH BENEFITS OF FLAX SEEDS” which are really incredible. Let’s jump into it! Top 5 Health Benefits of Chia Seeds
Brief About Flax Seeds
Flax seeds, scientifically called Linum usitatissimum, which means ‘extremely useful’ and it is considered as a ‘Functional food’ because of its high amounts of alpha-linolenic acid, dietary fiber and lignans.
Flax seeds are massively produced in China, India, Canada, USA and Ethiopia and they can be easily added into your diet.
Nowadays, flax seeds are incorporated into snack bars, bagels, bread and buns, tea biscuits and many other foods in the form of whole flax seeds, flax seed oil and ground flax seeds.
Flax seeds possess valuable properties including anti-inflammatory, antioxidants, anti-thrombotic, anti-arrhythmic properties and numerous more which helps to deal with numerous ailments.
Flax seeds contain massive amounts of potassium, phosphorus, calcium, vitamin A, vitamin B6, protein, fiber and as a matter of fact it is the richest source of lignans (phytoestrogens).
9 Fascinating Health Benefits of Flax Seeds
1) Benefits of Flax Seeds for Skin
Evidence has shown that flax seeds play an important role in skin physiology due to its high content of omega-3 fatty acids and its valuable properties like antioxidants and anti-inflammatory.
A study revealed that daily supplementation of four capsules of flaxseed oil (555.32 mg/capsule) for 12 weeks significantly decreased scaling, sensitivity, skin roughness, and transepidermal water as compared to the control group.
However, the control group which consumed safflower oil showed an increment in epidermal hydration and smoothness. The study was done on 26 women with sensitive skin. 10 Amazing Benefits of Aloe Vera
2) Benefits of Flax Seeds for Weight Loss
Flax seeds help in the weight management of an individual, exert anti-obesity effects and have positive effects on the body composition of a person.
A meta-analysis of 45 RCTs (Randomized Controlled Trials) suggested significant reductions in body weight, BMI and waist circumference due to flax seeds supplementation.
The dosage at which the effects were observed in this meta-analysis, was ≥ 30 gm flax seeds per day for 12 weeks, especially in obese participants. How to lose weight? The Perfect Guide
3) Benefits of Flax Seeds for Females
Flax seeds play an important role in maintaining menopausal health. A clinical trial examined 140 menopausal women for 3 months who were divided into 3 groups:
(i) Group received 5 gm flax seeds daily, (ii) Group received hormone replacement therapy and 5 gm flax seeds daily and (iii) Group received hormone replacement therapy.
The intensity of menopausal symptoms decreased by 8.7% and 9.8% and increased Quality of Life (QOL) were noticed in women of both the flax seeds group.
Another 6 months research done on 90 menopausal women showed valuable reductions in the Kupperman Index and hot flashes who consumed 1 gm flax seeds extract or 90 gm ground flax seeds. Sunlight: The Powerhouse of Vitamin D
4) Regulates Cholesterol Levels
Flax seeds possess hypocholesterolemic properties which helps to improve the lipid profile and keep your body safe from cardiovascular issues.
A clinical trial evaluated the effects of flax seeds supplementation with a daily dosage of 2-30 gm in healthy participants and 15-30 gm in dyslipidemic patients.
Flax seeds’s supplementation reduced LDL-C (Low Density Lipoprotein-Cholesterol) and TGs (Triglycerides) in dyslipidemic people and increased HDL-C (High Density Lipoprotein-Cholesterol) in healthy participants.
Another research which included 70 subjects, reported that daily intake of 30 gm ground flax seeds for 12 weeks, massively lowered TGs and TC (Total Cholesterol) and increased HDL-C as compared to the control group. 8 Evidence-Based Health Benefits of Cinnamon
5) Controls Blood Pressure
Research has shown flax seeds exert hypotensive properties, as a result it helps to control blood pressure levels and also helps people suffering from hypertension.
A clinical trial examined 112 hypertensive patients for 12 weeks who were divided into 2 groups: (i) People consuming 10-30 gm flax seed powder per day and (ii) Placebo group.
The group which consumed flax seed powder showed a remarkable decrement in SBP (Systolic Blood Pressure) and DBP (Diastolic Blood Pressure).
Similar sorts of results were shown by another study which included 110 participants who were randomized with 30 gm ground flax seeds daily. It depicted a significant reduction in SBP and DBP as compared to the control group. 10 Mind-Boggling Health Benefits of Turmeric
6) Limits Blood Sugar Levels
Flax seeds help to manage blood sugar levels and prevent diabetes due to its hypoglycemic properties. A randomized controlled clinical trial, included 99 participants for 12 weeks, divided into 3 groups who daily consumed: (i) 20 gm flax seed powder, (ii) 40 gm flax seed powder and (iii) Control group.
The findings suggested a significant reduction in HOMA-IR in the group consuming 20 gm flax seed and a significant reduction in fasting glucose levels in all study participants. 11 Incredible Health Benefits of Honey
Significant reductions in fasting glucose levels, insulin and HOMA-IR were also observed in overweight or obese pre-diabetic people who consumed 13 gm flax seeds powder daily for 12 weeks, compared with 26 gm flax seed and placebo group.
7) Tackles Cancer
Flax seeds help to prevent cancer and some studies suggest that it has anti-carcinogenic and chemoprotective properties. However, more extensive studies are yet needed.
A study conducted for 4–6 days reported that treatment of a variety of cancer cell lines with 0.3% flax seed oil decreased the number of cells by about 50% and treatment with 0.9% flaxseed oil completely inhibited B16-BL6 cell growth.
8) Promotes Brain Health
Research has provided enough evidence to prove that consumption of flax seeds is linked with a better mental health and healthy brain functioning.
A Randomised Controlled Trial (RCT) compared 38 individuals who consumed 20 gm of flax seeds daily and 34 people who consumed 25 gm puffed wheat daily.
And the findings indicated that flax seeds consumption significantly lowered mental fatigue.
A research stated that intake of 1 gm flax seed oil capsule twice a day for 10 weeks increased serum BDNF (Brain Derived Neurotrophic Factor) concentration and decreased total BDI-II (Beck Depression Inventory) score in 60 depressed women. 7 Health Benefits Of Almonds, Backed By Science
9) Improves Digestive Health
Flax seeds’s consumption is extremely crucial for regulation of gut microbiota, preventing digestive issues and easy defecation because of its beneficial properties and high fiber content.
A single-blinded, randomized controlled trial showed an incredible improvement in symptoms of constipation, particularly stool consistency in type-2 diabetic patients who consumed flax seeds.
The trial tested 53 type-2 diabetic patients with constipation for 12 weeks who were divided into 2 groups: (i) 10 gm flax seeds pre-mixed in cookies consumed twice per day and (ii) placebo cookies.
Another study reported that daily intake of 0.3 gm ground flax seeds for each kg of body weight for 1 week significantly increased ENL blood concentration and fecal excretion of propionate and glycerol in 9 males.
The increased ENL production was associated with the abundance of Ruminococcus bromii and Ruminococcus lactaris (Both are vital components to a healthy gut). How To Improve Digestion? The Perfect Guide 101
How much flax seeds can I eat per day?
A daily consumption of 1-2 tbsp of flax seeds is healthy and adequate enough to avail all its health benefits and do not go beyond the daily consumption limit of 4–5 tbsp of flax seeds.
What is the best way to eat flax seeds?
There are numerous ways of consuming flax seeds. They can be consumed either raw or roasted combined with smoothies, milk shakes, breads, baked food items, muffins, yogurt, oatmeal and other breakfast cereals.
Flax seeds are easy to incorporate in your diet, highly nutritious and benefits your body in every way possible. How? These “9 FASCINATING HEALTH BENEFITS OF FLAX SEEDS” are a clear proof of that. 8 Evidence-Based Benefits of Pumpkin Seeds