Flaxseed is a plant-based food that is high in fiber, antioxidants, and omega-3 fatty acids. It's referred to as a "functional food" since it may be consumed to improve one's health. Flaxseed is now accessible in a variety of forms, including seeds, oils, powder, pills, capsules, and flour. It's used as a dietary supplement to help people avoid constipation, diabetes, high cholesterol, heart disease, cancer, and a variety of other ailments. In this article, our experts will take you through the various flaxseed benefits and side effects, when to take flaxseeds, how to take flaxseeds, and much more. So, scroll through to know more.
Flax seeds are naturally brown or golden in color superfoods and come from the flax plant, Linum usitatissimum, which originated in the Middle East. Flaxseed benefitsa lot on the health of the human body - both men and women. They are not only nutrient-dense, but they also have a delicious nutty flavour that makes them highly popular.
These seeds may benefit our health in various ways, including boosting cardiovascular health, lowering cancer and stroke risks, and assisting with weight loss and blood sugar control, among other things. This kind of seed has a lot to offer. People are also concerned about what nutrients, negative effects, and other things these seeds can genuinely aid with, given their increasing popularity.
What Are Flax Seeds?
Flaxseed is a plant-based food that is high in fibre, antioxidants, and healthy fat. It's referred to as a "functional food" since it may be consumed to improve one's health.
Flaxseed is accessible in various forms, including seeds, oils, powder, pills, capsules, and flour. It is used as a dietary supplement to help people avoid constipation, diabetes, high cholesterol, heart disease, cancer, and a variety of other ailments.
Lignans, antioxidants, fibre, protein, and polyunsaturated fatty acids like alpha-linolenic acid (ALA), or omega-3, are all found in flaxseed. These nutrients may assist in reducing the risk of a variety of diseases.
Through this article, our readers will be able to find out more about the possible health benefits of flax seeds.
Table of Contents
Flaxseeds Benefits on Health
Flaxseeds Benefits for Men
Flaxseeds Benefits for Females
Flaxseeds Side Effects
Flaxseeds Benefits for Skin
Flaxseeds Benefits for Hair
How to include Flax Seeds in your Diet?
Frequently Asked Questions
The Bottom Line
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Top 7 Proven Health Benefits of Flax Seeds
Here are 7 health benefits of flaxseed backed by science and some easy ways to increase your intake.
1. High in omega-3 fatty acids
Flaxseed includes alpha-linolenic acid, or ALA, a plant-based omega-3 fatty acid that has been linked to better circulation and anti-inflammatory properties. According to research, these fats may also help prevent osteoporosis by lowering the incidence of bone fractures and providing some protection against type 2 diabetes.
2. High in fibre, protein, and more
Flaxseeds include 6 grams of fibre, 4-5 grams of plant protein, and 10% to 20% of the daily goal for numerous nutrients such as magnesium, manganese, phosphorus, copper, and thiamin in a two-tablespoon serving. Magnesium aids in the improvement of mood and sleep, while manganese aids in the formation of collagen and supports skin and bone health. Phosphorus aids in the formation of cell structures and promotes bone health. Copper aids in the generation of energy and collagen and the formation of red blood cells, which transport oxygen throughout the body. Thiamin also aids in the creation of energy and the support of the neurological system.
3. High in potent antioxidants
Flaxseed is high in polyphenols, which are powerful antioxidants that safeguard your health. These antioxidants are considered to protect against heart disease, cancer, and cell-damaging oxidative stress, so they might also help against premature aging and neurological illnesses like Alzheimer's and Parkinson's.
4. Better digestion
Flax seed benefits digestion as we get both soluble and insoluble fibres in them. Soluble fibre softens faeces, making it easier to move through the GI tracts and eliminate. Insoluble fibre aids in the movement of waste through the stomach and promotes bowel regularity by stimulating the digestive tract. Both forms of fibre help to keep your digestive system healthy.
5. Lowers the risk of cancer
Flax seed benefits against the development of tumours, including breast, prostate, and colon cancers. This might be due to flax's high lignan content. These plant chemicals are known to have antiangiogenic effects, meaning they may prevent tumours from developing and generating new blood vessels. According to one study including over 6,000 women, those who ingested flaxseed on a daily basis were 18 percent less likely to develop breast cancer.
6. Reducing Hypertension
According to the Centers for Disease Control and Prevention, high blood pressure, often known as hypertension, affects nearly one-third of Indians. A blood pressure level of 120 over 80 is considered normal. Flaxseed oil, according to Greek experts, should also be able to aid. They observed that flaxseed oil consumption resulted in considerably reduced blood pressure measurements in a 12-week trial of 59 middle-aged males. If you include flaxseed oil in your diet, you might be protecting yourself from the headaches that come with hypertension.
Doctors may prescribe a variety of antidepressants, but according to Japanese research, simply adding flaxseed to your diet may also be beneficial. Their research discovered that people with high levels of depression also had reduced amounts of docosahexaenoic and eicosapentaenoic acids, which are abundant in foods like fish, walnuts, and flax. The argument holds that if you eat a lot, you'll be able to fix such imbalances.
7 Flaxseeds Health Benefits for Men
Following are the 7 flax seeds benefits for men:-
1. Benefits on cholesterol
As per studies, flaxseed benefits men to help maintain healthy cholesterol levels. Dietary flaxseed was shown to lower total and LDL cholesterol by 12 and 15%, respectively, in research. It also revealed that eating 3 tablespoons of flaxseed every day for three months lowered cholesterol in males with high cholesterol by 10%.
2. Lowers the blood pressure
According to a meta-analysis of 15 research with over 1,300 individuals, Flaxseed eating lowered both systolic and diastolic blood pressure.
3. Cellular health benefits
Flaxseed lignans work as both an antioxidant and a phytoestrogen. These characteristics protect the body from cellular damage and may be beneficial in the diet of cancer patients. There have been a few studies that have looked specifically at prostate health. "This work gives some evidence to corroborate epidemiologic studies indicating that male populations that consume rich phytoestrogen diets have a lower risk of prostate cancer development and progression," according to the study's conclusion.
4. Gut health
Flaxseed is an excellent source of both soluble and insoluble fibre. Flaxseed also acts as a prebiotic, feeding beneficial bacteria and contributing to a healthy digestive tract.
5. Blood sugar management
fibre, fat, and protein will all assist in slowing down the digestion of simple carbs in general. Flaxseed includes all three of these essential nutrients, but it has been investigated especially for its impact on blood sugar regulation.
6. Defence against inflammation
ALA omega-3 fatty acids are found in flaxseed. Because ALA is the only important type of Omega-3s, our bodies can't make it on their own and must get it from our food. Omega-3 fatty acids are well-known for their anti-inflammatory properties.
7. Prostate Cancer
Also, flaxseeds benefit men to prevent prostate cancer. Flaxseed appears to considerably lower cancer cell formation rates in a study of 161 pre-surgery prostate cancer patients.
7 Flaxseeds Health Benefits for Females
Following are the 7 flax seeds benefits for females:-
1. Benefits for hair and skin
Studies show that flax seeds benefit femalesin the hair and skin. Vitamin E is abundant in flaxseeds. Linseed oil can be applied straight to the scalp for maximum results. It strengthens the hair and encourages hair development. Flaxseeds gel, on the other hand, can be beneficial to hair and skin. Apply flaxseed gel to hair and leave it on for an hour before washing it. It will aid in the enhancement of hair and facial radiance.
2. Cures constipation
Because soaked flax seeds are high in fiber and contain natural laxatives, they can help to relieve constipation. Soak roasted flaxseed powder in water for an overnight soak.
3. Regularizes menstrual cycle
Flax seeds benefits females to maintain a healthy time between ovulation and menstruation. It also aids female fertility by boosting the likelihood of pregnancy. It also aids in the maintenance of hormonal balance. Flaxseeds have also been reported to help with PCOS symptoms. It's a high-progesterone meal with plenty of omega 3 and 6 fatty acids.
4. Promotes weight loss
Soaked flax seeds aidsweight loss. They're heavy in omega fats and fiber, so they'll keep you full for a long time. It is recommended that flaxseed powder be taken to ensure optimum nutritional absorption. Flaxseed oil can also be eaten for maximum health advantages.
5. Heart benefits
Flaxseed oil capsules, according to studies, maybe consumed for omega fatty acid, often known as good oil or heart-friendly oil. For cardiovascular advantages, even flaxseed water can be drunk. Add the flaxseed to the water after grinding it. For maximum health advantages, drink this flaxseed water first thing in the morning on an empty stomach.
Flaxseeds, like jowar, are gluten-free. As a result, someone who is gluten intolerant can benefit from flaxseed.
Flaxseeds may be added to a variety of dishes to boost their nutritional value. Chia seeds provide soluble fibre, whereas flax seeds include omega fatty acids. Chia and flax seeds may be used in oatmeal or salads to get their benefits.
7 ways flax seeds can prove to be harmful to your health
Don't believe the hype about flaxseeds because they have a number of adverse side effects. Continue reading to learn more.
Apart from all the benefits that flax seeds provide, you should also understand the various flax seed side effects. These are as follows:-
1. May lead to allergic reactions
There's a good probability you have a flaxseed and flaxseed oil allergy. If you experience itching, swelling, redness, or hives, you should stop eating these seeds. Vomiting and nausea might also be signs of an allergic reaction. Flaxseeds are more likely to cause allergic responses in those who eat them often.
2. Might worsen inflammation
According to research published in the American Journal of Clinical Nutrition, flaxseeds contain anti-inflammatory omega-3 fatty acids, but they can be troublesome. Yes, if ingested in excessive quantities, it has the potential to worsen inflammation in the body.
3. Beware, if you’re trying to conceive
Flaxseeds have estrogen-like properties, which means they may disrupt your body's hormonal balance. It may also cause alterations in the menstrual cycle in certain women. Other hormonal disorders such as PCOS (polycystic ovary syndrome), uterine fibroids, uterine cancer, and ovarian illnesses affect certain women.
4. Unsafe during pregnancy and lactation
Flaxseeds may be dangerous to pregnant women due to their strong resemblance to estrogen. As a result, flaxseeds should only be consumed if your doctor approves.
5. May induce loose stool
Flaxseeds are high in dietary fibre; however, an abrupt increase in intake might increase bowel motions. Stomach discomfort, diarrhoea, constipation, and bloating are all possible side effects.
6. May lead to intestinal blockage
Flaxseeds should be consumed with water or another beverage; however, you risk developing intestinal blockage and blockages if you don't drink enough water. Flaxseeds can produce severe constipation and obstruction, which is very problematic for scleroderma patients. So, unless your doctor says it's okay, don't eat it!
7. Reactive with other medicines
Flaxseeds contain a lot of fibre, which can induce intestinal obstruction and constipation. The absorption of some drugs and supplements is hampered in this situation. It's advisable to stay away from it, especially if you're on blood sugar-lowering medicine.
6 Benefits of Using Flaxseed on Skin
Following are the various flax seeds benefits for skin:-
1. A healthy body means healthy skin
Flaxseeds are a nutrient-dense food. Flaxseeds' anti-inflammatory characteristics aid in the treatment of serious ailments such as diabetes, arthritis, asthma, and even heart disease. The skin will feel healthy and supple only if the body is healthy on the inside.
2. Glowing Skin
Flaxseeds have a high level of Omega 3 fatty acids. These acids are beneficial to the heart and help to minimise the risk of heart disease. Flaxseeds are the richest source of omega 3 fatty acids found in plants. These acids assist in keeping the skin from becoming too dry.
3. Anti-ageing components
Flaxseeds are high in lignans and antioxidants, which assist in preventing wrinkles and fine lines on the face. Flaxseeds also include fatty acids that keep the skin moisturised and smooth. Flaxseeds' intrinsic property also aids in skin tightening and reducing drooping as we age.
4. Reduces Allergies
When boils or rashes arise, they are usually unpleasant. Flaxseeds aid in the health of the body's cell membranes. The membranes let necessary nutrients flow in the body while also preventing toxic substances that cause rashes from passing through. Flaxseeds are good for your skin if you eat them regularly.
Flaxseeds can assist in regulating estrogen levels in the body, which can aid to reduce acne breakouts. Excess oil secretion on the face is another cause of acne. Flaxseeds reduce acne by regulating sebum production.
6. Rejuvenating the Skin
You may get flaxseed advantages for your skin by adding it into face packs, in addition to eating flaxseeds. The granular powder of flaxseed combined with any liquid base can be used as an exfoliant to remove dead skin and blackheads from the face. Flaxseeds aid in the tightening of pores on the face and the prevention of dirt accumulation.
Benefits Of using Flaxseeds for Hair
Following are the various flax seeds benefits for hair:-
Hair damage protection
Hair health necessitates the use of vitamin E. Vitamin E is included in many hair products on the market to help prevent hair damage. Flaxseed has skin and hair advantages, including minimizing damage from free radicals in the air and strengthening the roots, which reduces hair loss.
The advantages of flaxseed for skin and hair go beyond only reducing hair loss and damage. Eczema and dandruff are frequently caused by dry skin on the scalp. Flaxseed oils assist in maintaining the moisture in the scalp and roots intact, which helps to avoid dandruff and hair dryness.
How To Use Flax Seeds As An Ingredient?
There are various ways to use flax seeds in your food as an ingredient. Some of them are:
Flaxseed powder may be mixed into water or added to smoothies.
Toss fresh salads with flaxseed oil instead of salad dressing.
Add ground flaxseed to hot or cold cereal for added fibre and taste.
Flaxseed may be added to your favourite yoghurt.
Mix flaxseed into cookies, muffins, or bread to give them a nutritious twist.
To make a primary egg alternative, mix flaxseed with a bit of water.
You can fire up the grill and add flaxseed to your meat or vegetable patties.
How To Include Flax Seeds In Your Diet?
For many years, the small yet powerful flaxseed has been regarded as a superfood. Flaxseeds are high in vitamins, minerals, Omega 3 fatty acids, fibre, and phytonutrients, making them an excellent supplement to a well-balanced diet. Before introducing flaxseeds to your daily diet, start with tiny doses and consult your doctor.
Flaxseeds may be added to practically any recipe. Flaxseed powder may be used for yoghurt, smoothies, and milkshakes.
Toss toasted flax seeds into your cereal or porridge for the morning.
Add ground or roasted flaxseeds to cakes, bread, muffins, or other baked goods for added nuttiness and flavor.
Toss toasted flax seeds into your salad or use ground flax seeds in salad dressings.
Every morning, drink a glass of water with a tablespoon or two of toasted flax seeds.
Combine roasted flaxseeds with other toasted seeds such as fennel and sunflower seeds to make a fast and delightful snack.
Flaxseeds are a great addition to homemade granola bars and trail mixes.
Flaxseeds, ground or toasted, can be used for dips, salsas, and sauces.
When you go grocery shopping, look for foods that have flax seeds added to them.
Taking flax oil capsules is the most convenient and hassle-free approach to obtain the most advantages from flax seeds in your diet.
Frequently Asked Questions
1. Are there flax seeds benefits for females?
Flax seeds benefits females, perhaps even more so than males. These seeds are said to help women become more fertile and encourage proper ovulation. Aside from that, they're recognized for restoring your body's hormonal equilibrium. It's also beneficial for postmenopausal ladies with heart problems.
2. What happens if you consume flaxseeds daily?
Consuming flax seeds on a daily basis may result in gastrointestinal side effects such as bloating, acidity, gas, abdominal discomfort, constipation, and stomach pains. Furthermore, it has the potential to boost the levels of Triglycerides in the blood, a form of blood fat.
3. What is the best way to eat flaxseeds?
Soaked flax seeds benefit the most as they avoid clogging your intestines. A teaspoon or two of ground flaxseeds can also be added to your breakfast cereal. Flaxseed powder can also be added to mayonnaise or sandwich spread. You may also combine it with yoghurt and eat it, or add flaxseed powder to cookies, cakes, and other baked goods while making them.
The Bottom Line
So, this brings us to the end of our article, and these were all the flax seeds benefits and side-effects. Anyone considering utilising flaxseed should consult with a physician first to confirm that it is safe for them to do so. There's no better time to pick up some flax seeds from your local grocery shop than now, with so many documented health advantages and maybe more.