Flaxseeds for improving overall gut health -
They have been linked to a decreased risk of heart disease and metabolic syndrome, as they reduce levels of fat and glucose in your blood. Flax lignans also help reduce blood pressure, oxidative stress, and inflammation in your arteries Lignans are fermented by bacteria in your digestive system and may reduce the growth of several cancers — especially hormone-sensitive types, such as breast, uterus, and prostate cancer 31 , Flax seeds are high in several plant compounds, including p -Coumaric acid, ferulic acid, cyanogenic glycosides, phytosterols, and lignans.
In particular, the last two have been linked to various benefits. This fiber has been shown to be effective at suppressing hunger and cravings, potentially promoting weight loss 33 , A review of controlled studies concluded that flax seeds promote weight loss in overweight and obese people.
Those who added the seeds to their diet lost an average of 2. The analysis also showed that weight loss tended to be greater in studies lasting for more than 12 weeks and among those who consumed more than 30 grams of flax seeds per day Flax seeds contain soluble fiber, which may promote weight loss by reducing hunger and decreasing cravings.
Flax seeds have been associated with major benefits for heart health , mainly attributed to their content of omega-3 fatty acids, lignans, and fiber. High blood cholesterol is a well-known risk factor for heart disease.
This is especially true for oxidized LDL bad cholesterol This is supported by animal studies showing that flax seeds may improve cholesterol levels and the composition of blood fats 40 , 41 , 42 , 43 , One month study found that flax seeds caused an additional 8.
This cholesterol-lowering effect is thought to be caused by the high fiber and lignan content in flax seeds. These substances bind with cholesterol-rich bile acids and carry them down your digestive tract.
This reduces cholesterol levels in your body Omega-3 fatty acids are essential. They may have benefits for various aspects of heart health, including blood platelet function, inflammation, and blood pressure. Flax seeds are very high in the omega-3 fatty acid alpha-linolenic acid ALA.
They have been shown to decrease heart disease risk in animal studies by reducing inflammation in the arteries Several studies link ALA with a lower risk of stroke, heart attacks, and chronic kidney disease. In one study, people with heart disease were given 2.
Those receiving the supplement had significantly lower rates of death and heart attacks than people in the control group Plant-based ALA fatty acids seem to benefit heart health similarly to fish oils, which are rich in EPA and DHA 53 , 54 , Eating flax seeds is an effective way to lower blood pressure 31 , 56 , 57 , 58 , In a 6-month study in people with elevated blood pressure, those consuming 3 tablespoons 30 grams of flax seeds daily experienced a 10 and 7 mm Hg reduction in systolic and diastolic blood pressure, respectively.
People with a systolic level — the top number in a blood pressure reading — greater than mm Hg at the start of the study observed an even greater reduction of 15 mm Hg Flax seeds may help fight heart disease by lowering blood pressure, regulating blood cholesterol, and increasing your levels of heart-healthy omega-3 fatty acids.
Flax seeds have been shown to benefit many aspects of human health. Several studies have found that flax seeds prevent both diarrhea and constipation 64 , 65 , The insoluble fiber content in flax seeds adds bulk to your digestive waste, acting as a laxative and relieving constipation 32 , Soluble fiber is also thought to bind to water in your digestive tract.
This causes it to swell and increase the bulk of your stool, preventing diarrhea According to the World Health Organization WHO , 1 in 10 adults had diabetes in Studies in people with type 2 diabetes show that supplementing with 10—20 grams of flaxseed powder per day for 1—2 months may reduce fasting blood sugar by up to However, not all studies find flax seeds to be effective in regulating blood glucose and insulin levels Though the link between flax seeds and type 2 diabetes is still unclear, they may be considered a safe and healthy addition to your diet if you have type 2 diabetes Test-tube and animal studies show that flax seeds may suppress the formation of several types of cancer, such as those of the colon, breast, skin, and lungs 73 , Increased blood levels of sex hormones have been linked to an increased risk of several cancers 75 , 76 , Flax seeds may modestly lower serum levels of sex hormones in overweight women, potentially decreasing breast cancer risk 78 , These seeds have also been shown to protect against prostate cancer 80 , Flax seeds may improve digestion by relieving diarrhea and constipation.
They may also reduce fasting blood sugar in people with diabetes and lower your risk of several cancers. Dry flax seeds are usually well tolerated, and allergy is rare Flax seeds naturally contain plant compounds called cyanogenic glycosides.
These substances can bind with sulfur compounds in your body to form thiocyanates. Excessive amounts of thiocyanates may impair the function of your thyroid gland Moderate portions are highly unlikely to cause any adverse effects in healthy individuals.
However, those with thyroid problems should consider avoiding high amounts of flax seeds Though the safe upper limit of flaxseed intake has not been determined, one study concluded that 5 tablespoons 50 grams per day is safe and beneficial for most healthy people Similar to other seeds, flax seeds contain phytic acid.
Phytic acid is often referred to as an antinutrient, as it may reduce the absorption of minerals like iron and zinc The fiber found in flaxseeds provides food for friendly bacteria in your colon that can help cleanse waste from your system.
Because it can help bulk up stool and flush waste from the GI tract due to its gel-like quality, flaxseed is considered one of the best natural remedies for constipation. As part of a healthy diet, flaxseeds may be able to help prevent certain types of cancer, including breast, prostate, ovarian and colon cancer.
For this reason, flax is included in the Budwig diet protocol , a natural approach to helping prevent and treat cancer. The Budwig diet protocol involves eating at least one daily serving of a recipe made with cottage cheese or yogurt, flaxseeds and flaxseed oil.
For this reason, the Budwig diet is sometimes called the flax oil and cottage cheese diet or just the flaxseed oil diet. A study published in the Journal of Clinical Cancer Research discovered that consuming flaxseeds may defend against breast cancer by decreasing tumor growth.
Certain studies show that women experience a reduced risk for developing breast cancer when they consume larger amounts of dietary fiber, lignans, carotenoid antioxidants, stigmasterol, vegetables and poultry.
This has led some experts to recommend mostly plant-based diets for reducing risks of hormone-related cancers. The lignans found in flaxseeds can be converted by intestinal bacteria into enterolactone and enterodiol types of estrogens , which is believed to be how flax naturally helps balance hormones.
Balanced hormones meaning not too little or too much estrogen and progesterone can help lower incidence of breast cancer and other problems in women. For similar reasons, another study published in the Journal of Nutrition found that the lignans in flaxseeds may help protect against endometrial and ovarian cancer.
Why is flaxseed good for weight loss? A systematic review published in Obesity Reviews concluded that flaxseed is a good choice for weight management , particularly for weight reduction in overweight and obese participants. Results suggested a significant reduction in body weight and waist circumference following flaxseed supplementation.
Since flax is full of healthy fats and fiber, it helps you feel satisfied for longer. This means you may wound up eating fewer calories overall, which may lead to weight loss.
ALA fats may also help reduce inflammation and help with hormonal balance, which might be standing in the way of you losing weight. Add a couple of teaspoons of ground flaxseed to soups, salads or smoothies daily as part of your weight loss plan. Lignans found in the flaxseed have been shown to have positive effects in menopausal women.
In fact, flaxseed can be used as an alternative to hormone replacement therapy in some cases or as a complementary approach to balancing hormones due to the estrogenic properties that lignans have.
In one study of postmenopausal women, menopausal symptoms decreased and the quality of life increased in women who ingested a flaxseed-supplemented diet. It can even help menstruating women by helping maintain cycle regularity, such as encouraging a normal length luteal phase the period between ovulation and menstruation.
To take advantage of these hormonal benefits of flaxseed, try to include one to two tablespoons of flax in your breakfast smoothie, along with one tablespoon of flaxseed oil at some point during the day. Look for flaxseed in major grocery stores, health food stores and online.
There are many great ways to add these super seeds into your diet, including adding them to healthy baked goods like homemade muffins, breads and cookies, plus oatmeal, yogurt, smoothies and more.
The very best way to experience the benefits of flaxseed is to consume flaxseeds in their sprouted form. Soaking them and then sprouting them eliminates phytic acid and may greatly increase mineral absorption. The Flax Council of Canada recommends soaking flaxseeds for minimum 10 minutes in warm water or for two hours in colder water.
Some also soak the seeds overnight and then add the entire gel-like mixture seeds plus water to recipes. To reap the most health benefits, experts usually recommend ground flaxseeds instead of whole flaxseeds.
Flaxseeds are even more beneficial when sprouted and ground into flaxseed meal because grinding flax helps you absorb both types of fiber it contain.
Whole flaxseeds will pass right through your body without being digested, which means you will not receive some of its nutrients.
You can grind whole flaxseeds in a coffee grinder, which is best done immediately before eating them so they do not spend much time exposed to air. You can also buy flaxseeds pre-ground as flaxseed meal or golden flaxseed meal.
Like other sources of fiber, including chia seeds and hemp seeds , make sure to take them with plenty of water or other fluids. Additionally, flaxseeds are used to make flaxseed oil , which is easily digested and a concentrated source of healthy fats. Boiled linseed oil should never be taken internally.
Is it good to eat flaxseed every day? Aim for about two to three tablespoons daily for proper dietary flaxseed supplementation. According to many studies, you can bake flaxseeds at degrees Fahrenheit for about three hours, and the omega-3s ALA in flaxseeds will remain stable. Flax are more susceptible to going rancid over time, so they should be kept in the refrigerator to prolong their freshness.
More research is needed, but flaxseeds do have some hormonal effects and may be unsafe. Some research shows flaxseed oil taken during the second or third trimester could even increase the chance of premature births. Another side effect of taking flaxseed and flaxseed oil is diarrhea.
However, if you're not drinking enough fluids, flaxseed may have the opposite effect: it could cause constipation. When shopping for flaxseeds, opt for ground flaxseeds over whole ones since whole seeds can pass through your intestines undigested.
This prevents nutrients from being absorbed into the bloodstream. If whole flaxseeds are your only option, no worries, you can grind them yourself with a coffee grinder just before eating.
Just make sure you store your flaxseeds in a cool, dark place—like the freezer—since the oil in flax breaks down when exposed to light and air. Simple ways to eat flaxseeds include:.
You can also use flaxseeds as a vegan replacement for eggs in baking recipes. Just mix one tablespoon of ground flaxseeds with three tablespoons of water for each egg the recipe calls for.
Note: When you're adding fiber to your diet, it's important to drink plenty of fluid and to increase fiber slowly. Upping your dietary fiber too quickly can give you uncomfortable digestive problems like bloating, gas, constipation, diarrhea, and cramps.
Despite their difference in color, brown and golden flaxseeds share some things in common. They are both rich in fiber and alpha-linolenic acid, an omega-3 fatty acid.
They also can reduce intestinal permeability and endotoxins in the blood. Other than that, they have separate qualities that shine on their own.
In a study of overweight women going through menopause, brown flaxseeds were shown to have higher antioxidant activity and may help with metabolic changes during menopause.
In contrast, golden flaxseeds were able to improve the lipid profile. Much scientific research focuses on flaxseeds and not necessarily flaxseed oil, leaving some unanswered questions. It's uncertain whether flaxseed oil has the same effect on diabetes or your heart and blood vessels as flaxseeds themselves.
While small, flaxseeds pack a nutritious punch thanks to their ability to reduce blood pressure, improve digestion, and prevent certain types of cancer. They're also quite versatile, as they can be incorporated into both sweet, savory, hot, and cold dishes.
Whether you should consume flaxseeds and how often should be based on your own personal preferences and individual health needs. For tailored advice, talk to your healthcare provider or dietitian for personalized guidance.
Healthy food trends—flaxseeds. Centers for Disease Control and Prevention. About heart disease. Ursoniu S, Sahebkar A, Andrica F, Serban C, Banach M. Effects of flaxseed supplements on blood pressure: A systematic review and meta-analysis of controlled clinical trial. Clin Nutr.
Saxena S, Katare C. Evaluation of flaxseed formulation as a potential therapeutic agent in mitigation of dyslipidemia. Biomed J. Department of Agriculture.
FoodData Central: Seeds, flaxseed. Dietary fiber. Soluble vs. insoluble fiber. American Institute for Cancer Research. Facts on fiber and whole grains.
Parikh M, Maddaford TG, Austria JA, Aliani M, Netticadan T, Pierce GN. Dietary flaxseed as a strategy for improving human health. Hutchins AM, Brown BD, Cunnane SC, Domitrovich SG, Adams ER, Bobowiec CE. Daily flaxseed consumption improves glycemic control in obese men and women with pre-diabetes: A randomized study.
Nutr Res. Kajla P, Sharma A, Sood DR. Flaxseed—A potential functional food source. J Food Sci Technol.
Researchers are Snacks for sports performance more and more about ovearll Flaxseeds for improving overall gut health microorganisms in the human gut, the heallth microbiomeinfluence other areas of health. In overall recent Flaxseeda published in Microbiology Plant-based emotional supportresearchers wanted to look at the relationship between the gut microbiome and breast cancer risk. In their research using female mice, researchers found a key connection between the gut microbiome and gene expression. They further found that flaxseed consumption among mice helped reduce breast cancer risk. While more research is needed, the results have potential clinical implications when it comes to reducing breast cancer risk.Heqlth serving of flaxseed provides protein, fiber, and omega-3 fatty healtu. It may help lower healtth risk of some cancers, help you maintain a Flaxseeds for improving overall gut health weight, and reduce Flaxsreds and blood pressure. With its mild, nutty flavor and crisp, crunchy consistency, flaxseed is a versatile ingredient that can enhance the Essential oils for emotional well-being and texture of almost any recipe.
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Numerous studies have overxll linked ALA to a lower risk of stroke. Flaxseed is rich in ALA, a type of omega-3 fatty acid that may offer numerous benefits for fpr health. Flaxseed Flaxsedds rich in lignans, which are plant compounds that have been studied for their potent cancer-fighting properties.
Interestingly, Plant-based emotional support, this seed boasts 75— times more lignans than other plant foods 6. Some Glutamine for muscle building associate impoving intake Flaxsefds a lower risk of Plant-based emotional support imprkving, particularly for Falxseeds women Animal and test-tube studies also show flaxseed to protect against colorectal, skin, blood, and lung cancer 121314 Flxaseeds contains nutrients called overaall that may help decrease cancer Performance enhancing supplements. Some studies link this food to a lower risk of several types of cancer, but more research is needed.
While soluble fiber absorbs water in your intestines and Flaxseeds for improving overall gut health down but, which may help regulate blood sugar levels and lower cholesterol, insoluble overll adds ooverall to the stool, which may prevent constipation and promote Flaxeeds bowel movements With so much fiber packed into Plant-based emotional support tiny seed, Fkaxseeds may help promote regular bowel movements and improve digestive health.
Flaxseed may also help lower cholesterol levels. A week study kmproving people with high blood pressure had healht findings, reporting that 4 tablespoons 30 High fiber antioxidant rich foods of flaxseed per day improvung to significant reductions in body mass index BMItotal cholesterol, ovefall blood pressure These impeoving may be due to the fiber in flaxseed, which binds gor bile salts before being excreted by your body.
Uealth replenish these bile salts, cholesterol is pulled from your blood into your liver, ijproving in lower levels Flaxseed is renowned for its ability to decrease blood Plant-based emotional support levels 20Flxseeds A review of 15 Flxseeds found that supplementing with flaxseed products, including flaxseed powder, oversll significantly lower levels of both systolic and diastolic blood pressure — the top and bottom numbers on a reading, respectively This seed may be especially effective for those with high blood pressure levels.
In fact, a small, week study showed that taking 4 tablespoons 30 grams of flaxseed per day reduced blood pressure in those with high levels Furthermore, according to a large review of 11 studies, taking flaxseed daily for more than 3 months may lower blood pressure levels by 2 mmHg Flaxseed may be especially useful for those with high blood pressure, as it may help lower this marker of heart health.
Research shows that soluble fiber slows the absorption of sugar in the blood, which may reduce blood sugar levels 616 Keep in mind that the benefits of flaxseed for blood sugar control apply mostly to whole flaxseed rather than flaxseed oil.
This is because flaxseed oil lacks fiber Flaxseed may lower blood sugar due to its soluble fiber content.
One older study found that a drink with flax fiber tablets containing 2. In fact, a large review of 45 studies found that supplementing with flaxseed resulted in significant reductions in body weight, BMI, and belly fat Both flaxseed and flaxseed oil are easy to use and can be added to a variety of recipes.
Here are a few simple ways to increase your intake:. Flaxseed is versatile and easy to add to yogurt, salad, smoothies, baked goods, and numerous other foods. Ground flaxseed is much easier to digest than whole flaxseed.
That said, you can still buy whole flaxseed, grind it in a coffee grinderand store the ground flaxseed in an airtight container for easy use. Flaxseed oil is usually produced by a process called cold pressing, which helps extract the oil from the seeds effectively 6.
Just 1 tablespoon 7 grams of ground flaxseed contains 1. Many of the health benefits noted in the studies above were observed with just 1 tablespoon 7 grams of ground flaxseed per day. Ground flaxseed provides the greatest health benefits. If you use flaxseed oil, remember to store it in a cool, dark place and cook with it at low temperatures.
Although flaxseed is associated with many health benefits, there are a few downsides to consider. For starters, keep in mind that ground flaxseed is high in fiber, with 2 grams packed into each tablespoon 7 grams.
While fiber is beneficial, increasing your intake very quickly can lead to digestive issues, including gas and bloating 230 Though rare, allergic reactions to flaxseed and flaxseed oil have also been reported 3233 Additionally, flaxseed may interact with several medications, including blood thinners and antiplatelet medications Because certain flaxseed compounds may mimic the effects of estrogen, those on hormone therapy or with hormone-sensitive cancers should talk with their doctor before adding it to their diet.
Flaxseed is high in fiber and may cause digestive issues if eaten in high amounts. In rare instances, it may also produce an allergic reaction and may interact with certain medications.
Flaxseed is rich in protein, fiber, and omega-3 fatty acids and contains several important vitamins and minerals that can support your overall health. Its nutrients may offer some protection against cancer and help reduce your cholesterol, blood pressure, and blood sugar when consumed as part of a balanced diet.
Many of the health benefits noted by research involved consuming 1 tablespoon 7 grams of ground flaxseed per day. As it is high in fiber, eating too much too quickly can cause digestive issues.
Flaxseed contains many benefits for people of all sexes. However, certain flaxseed compounds can mimic the effects of estrogen, so it may not be safe for people who have hormone-sensitive cancers or are on hormone therapy or with hormone-sensitive cancers.
Doctors may also recommend avoiding it while you are pregnant or nursing 5. Flaxseed is loaded with nutrients, including omega-3 fatty acids, fiber, and beneficial plant compounds like lignans, all of which boast many potential health benefits.
This tiny seed may improve digestive health, protect against certain types of cancer, stabilize blood sugar levels, and lower blood pressure and cholesterol levels. Try this today: For a simple way to enjoy flaxseed, try swapping it for other seeds in your favorite recipes. For instance, flaxseed makes an awesome addition to dishes like granolayogurt, oatmeal, and trail mix.
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Flax seeds are small seeds. They are are high in fiber and offer many health benefits. Here is detailed health and nutrition information on flax seeds.
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Nutrition Evidence Based The Top 9 Health Benefits of Flaxseed. Medically reviewed by Jared Meacham, Ph. Benefits How to eat Possible risks FAQ Takeaway One serving of flaxseed provides protein, fiber, and omega-3 fatty acids.
Loaded with nutrients. High in omega-3 fatty acids. Explore our top resources. May help protect against cancer. Rich in fiber. May lower cholesterol levels.
May reduce blood pressure. May stabilize your blood sugar levels.
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| We Care About Your Privacy | By Flaxsfeds R. Eating flax seeds is an effective way to lower blood Essential oils for emotional well-being Organic pet food565758 Both contain lots of fiber and ALA. Mayo Clinic Minute: What high triglycerides mean and why it matters to your heart. Share this article. |
| Post navigation | Research suggests that these may help prevent different types of cancer cells from growing. Flaxseed also contains lignans, which are antioxidants that may slow tumor growth by preventing them from forming new blood vessels. One survey found a lower incidence of breast cancer among females who consumed flaxseed regularly. Also, in , the authors of a review concluded that flaxseed may help reduce the risk of breast cancer after menopause. Lignans are a type of phytoestrogen, which is a plant-based nutrient that acts in a similar way to estrogen. There has been some concern that phytoestrogens may increase the risk of breast cancer, but recent research suggests that they may play a protective role. How does diet affect cancer risk? Find out here. The American Heart Association AHA recommend eating more fiber and omega-3s to boost heart health. Lignans, too, may help prevent cardiovascular disease. Flaxseed contains all of these nutrients. Flaxseed also contains phytosterols. Phytosterols have a similar structure to cholesterol, but they help prevent the absorption of cholesterol in the intestines. In , researchers looked at the effect of flaxseed on the cholesterol levels of males with moderately high cholesterol. Participants took either a 20 milligram mg capsule containing lignans, a mg capsule, or a placebo for 12 weeks. The researchers behind a study involving 17 people found that consuming flaxseed lowered LDL cholesterol levels and helped the body remove fat, although they note that the overall diet may also play a role. The team suggested that dietary flaxseed may be useful for lowering cholesterol levels. Some scientists have also linked omega-3 oils, which are usually present in oily fish, to reductions in cardiovascular risk. Researchers have suggested that flaxseed could offer an alternative to marine sources of omega 3. This could make it a useful resource for people who follow a plant-based diet. Learn more about soluble and insoluble fiber here. According to the Arthritis Foundation , flaxseed may help reduce joint pain and stiffness. They add that there is a lack of evidence to support its use for this purpose, but they say that the ALA in flaxseed may help reduce inflammation. What is the anti-inflammatory diet? In , a team of scientists published results suggesting that flaxseed may help reduce the incidence or severity of hot flashes in women not using estrogen therapy during menopause. In , however, further research by the same team concluded that flaxseed did not, in fact, make any difference. Lignans and other phytoestrogens may help reduce the risk of chronic conditions such as diabetes. In , scientists gave 25 people 0 g, 13 g, or 26 g of flaxseed every day for 12 weeks. The participants had prediabetes and were either males with obesity or overweight or females who had undergone menopause. The 13 g dosage appeared to lower glucose and insulin levels and improve insulin sensitivity, but the other dosages did not have this effect. Also, a rodent study suggested that the compounds in flaxseed may help reduce the incidence of type 1 diabetes and delay the onset of type 2 diabetes. These results may not be applicable to humans, however. The same year, 99 people with prediabetes took 40 g or 20 g of flaxseed or no flaxseed and no placebo each day for 12 weeks. Consuming flaxseed appeared to reduce blood pressure , but it did not improve blood sugar levels or insulin resistance. Which foods can lower blood sugar? Flaxseed is a good source of insoluble fiber, which does not dissolve in water, instead remaining in the digestive tract after eating. There, it absorbs water and adds bulk, which may help promote regularity. However, the National Center for Complementary and Integrative Health NCCIH say that there is little evidence to suggest that flaxseed helps reduce constipation. The NCCIH add that consuming flaxseed with too little water can worsen constipation and may lead to an intestinal blockage. Also, too much flaxseed or flaxseed oil can cause diarrhea. Which foods can help relieve constipation? Learn more here. In , scientists found evidence to suggest that dietary lignans from flaxseed helped mice recover from radiation exposure. The mice that consumed lignans had lower levels of inflammation, injury, oxidative damage, and fibrosis, as well as a better survival rate, compared with those that did not. If further tests in humans show similar results, lignans from flaxseed could help treat lung issues following exposure to radiation or radiation therapy. Read on to find out what flaxseed is, what makes it so special, and what health benefits you can expect to get from eating it. Flax is a flowering plant that produces sky-blue flowers and fruit capsules filled with small seeds aka flax seeds! We will find out just how useful flaxseeds can be for our health. Alpha linolenic acid ALA. ALA is an essential omega-3 fatty acid that our bodies need, but cannot make. This is awesome news because ALAs have major health benefits! Lignans are a group of polyphenols, otherwise known as phytochemicals beneficial plant compounds. Flaxseed happens to be one of the richest sources of lignans and has about times more lignans than other plant foods. Fibe r. Flaxseed contains both soluble and insoluble fiber. Both fibers help to feed our gut bacteria, which in turn helps us to have regular bowel movements and reduce constipation. Fiber also helps to lower our blood sugar and cholesterol levels. These compounds are biologically active, meaning that they exert a direct physiological effect on our bodies. This is because their properties help to prevent inflammation precursor to many diseases , oxidative stress damage to our cells that results in aging and the development of diseases , and lower lipids in the blood helps prevent heart disease. This is clear evidence that flaxseed is an important functional food. Flaxseed is also a good source of protein , magnesium, phosphorus, manganese, vitamin B1, selenium, and zinc. Significantly enhances the antioxidant activities of the plant helps prevent inflammation and damage to our cells. Flaxseed does so much more than help us reduce constipation. On the contrary, it has an impressive, growing body of research that supports its use in a variety of chronic diseases. Protect against heart disease. For example, flaxseed has been shown to:. Reduce blood glucose in people with Type 2 Diabetes. Research has shown that flaxseed consumption reduced blood glucose in patients with type 2 diabetes and lowered blood glucose in subjects with pre-diabetes. Help prevent cancer. The impact of dietary flaxseed on breast cancer has been well studied. In both experimental animal and human trials, flaxseed consumption was associated with significant protective effects against breast cancer. Flaxseed also contains an array of other beneficial nutrients, including soluble and insoluble fiber, antioxidant phytochemicals called lignans, and numerous other vitamins and minerals. Flaxseed commonly is used to improve digestive health or relieve constipation , but it also may help lower total blood cholesterol and low-density lipoprotein LDL, or "bad" cholesterol levels, which may help reduce the risk of heart disease. The connection between dietary fiber in flaxseed and digestive health is fairly obvious. Ground flaxseed is easier to digest than whole flaxseed. Whole flaxseed may pass through your intestine undigested, which means you won't get its full nutritional benefit. Flaxseed supplements are available but usually contain only one element of flaxseed nutrition, such as the alpha-linolenic acid -rich oil, thus limiting their benefit. Flaxseed oil is also available. The best way to incorporate flaxseed into your diet is by adding 1 to 4 tablespoons of ground flaxseed to your snacks and meals each day. Flaxseed has a light, nutty taste that can be added to any number of foods. Try mixing 1 tablespoon of ground flaxseed into yogurt, or hot or cold breakfast cereal. You could add 1 teaspoon to mayonnaise or mustard when making a sandwich. Or add ground flaxseed to a smoothie, pancake mix or baked goods. |
| How healthful is flaxseed? | Clin Nutr. Saxena S, Katare C. Evaluation of flaxseed formulation as a potential therapeutic agent in mitigation of dyslipidemia. Biomed J. Department of Agriculture. FoodData Central: Seeds, flaxseed. Dietary fiber. Soluble vs. insoluble fiber. American Institute for Cancer Research. Facts on fiber and whole grains. Parikh M, Maddaford TG, Austria JA, Aliani M, Netticadan T, Pierce GN. Dietary flaxseed as a strategy for improving human health. Hutchins AM, Brown BD, Cunnane SC, Domitrovich SG, Adams ER, Bobowiec CE. Daily flaxseed consumption improves glycemic control in obese men and women with pre-diabetes: A randomized study. Nutr Res. Kajla P, Sharma A, Sood DR. Flaxseed—A potential functional food source. J Food Sci Technol. Mohammadi-Sartang M, Mazloom Z, Raeisi-Dehkordi H, Barati-Boldaji R, Bellissimo N, Totosy de Zepetnek JO. The effect of flaxseed supplementation on body weight and body composition: a systematic review and meta-analysis of 45 randomized placebo-controlled trials: Flaxseed and body composition. Obes Rev. National Heart, Lung, and Blood Institute. Assessing your weight and health risk. Herchi W, Arráez-Román D, Trabelsi H, et al. Phenolic compounds in flaxseed: a review of their properties and analytical methods. An overview of the last decade. J Oleo Sci. Magnesium in diet. National Institutes of Health. Iron in diet. Kang Y, Park SY, Noh S, et al. Case report: A first case of flaxseed-induced anaphylaxis in Korea. Medicine Baltimore. National Center for Complementary and Integrative Health. Flaxseed and flaxseed oil. Fiber: The carb that helps you manage diabetes. Sant'Ana CT, Amorim AD, Gava AP, et al. Brown and golden flaxseed reduce intestinal permeability and endotoxemia, and improve the lipid profile in perimenopausal overweight women. Int J Food Sci Nutr. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Lignans are a group of polyphenols, otherwise known as phytochemicals beneficial plant compounds. Flaxseed happens to be one of the richest sources of lignans and has about times more lignans than other plant foods. Fibe r. Flaxseed contains both soluble and insoluble fiber. Both fibers help to feed our gut bacteria, which in turn helps us to have regular bowel movements and reduce constipation. Fiber also helps to lower our blood sugar and cholesterol levels. These compounds are biologically active, meaning that they exert a direct physiological effect on our bodies. This is because their properties help to prevent inflammation precursor to many diseases , oxidative stress damage to our cells that results in aging and the development of diseases , and lower lipids in the blood helps prevent heart disease. This is clear evidence that flaxseed is an important functional food. Flaxseed is also a good source of protein , magnesium, phosphorus, manganese, vitamin B1, selenium, and zinc. Significantly enhances the antioxidant activities of the plant helps prevent inflammation and damage to our cells. Flaxseed does so much more than help us reduce constipation. On the contrary, it has an impressive, growing body of research that supports its use in a variety of chronic diseases. Protect against heart disease. For example, flaxseed has been shown to:. Reduce blood glucose in people with Type 2 Diabetes. Research has shown that flaxseed consumption reduced blood glucose in patients with type 2 diabetes and lowered blood glucose in subjects with pre-diabetes. Help prevent cancer. The impact of dietary flaxseed on breast cancer has been well studied. In both experimental animal and human trials, flaxseed consumption was associated with significant protective effects against breast cancer. A review of 10 human trials concluded that flaxseed reduced tumor growth in women with breast cancer. Beneficial effects were observed with 25g of milled flaxseeds. Other cancers shown to be inhibited by flaxseeds are cancer of the prostate gland, lung, colon, ovary, endometrium, hepatocellular, and cervix. Improves digestive health. The main soluble fiber found in flaxseed is polysaccharides, which play a role in gut health. An in vitro study found that flaxseed polysaccharides had a beneficial effect on the gut microbiome. Try mixing 1 tablespoon of ground flaxseed into yogurt, or hot or cold breakfast cereal. You could add 1 teaspoon to mayonnaise or mustard when making a sandwich. Or add ground flaxseed to a smoothie, pancake mix or baked goods. Unripe and raw flaxseed can have toxins that may be harmful in high doses. Consider toasting, cooking or baking the flaxseed to destroy those toxins. Flaxseed is available in bulk — whole or ground — at many grocery stores and health food stores. Whole seeds can be ground in a coffee grinder and then stored in an airtight container for several months. To preserve the taste and health benefits of flaxseed, keep it in the refrigerator, or freezer and grind it just before using. Like other sources of fiber, flaxseed should be taken with plenty of water or other fluids. Flaxseed shouldn't be taken at the same time as oral medications or other dietary supplements. As always, talk with your doctor before trying any dietary supplements. adapted from Mayo Clinic Health Letter — Katherine Zeratsky, R. |
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