Health Benefits of Flax Seeds Including in Your Daily Diet

Why Flax Seeds are Important For Your Body, Hormones, & Heart?

Flax seeds, also known as Linseed and in Hindi they are called as “Alsi.”  The Latin translation of ‘Flax’ is ‘Useful.’ Since more than 5 thousand years, Flax seeds have been used everyone around the globe. In healthcare, cosmetology, industrial and so many more usages associated flax seeds.

Health Benefits of Flax Seeds
Health Benefits of Flax Seeds

Healthwise, Flax seeds have countless benefits especially for heart, cholesterol and maintaining the balanced weight. With regular usage, Flax seeds can help your body for reducing Cholesterol, Balancing Hormones, Cleansing of Skin, Fighting against Cancer, Losing Weight, Improving Digestion and much more.

Throughout the world, if you look for a most abundant source of plant based Omega 3 Fatty Acids, i.e., Alpha-Linolenic Acid, that would be Flax Seeds. They look smaller in size, mostly in either of these two colors: brown or tan-golden colored.

Nutrient Facts About Flax Seeds:

Here, we are discussing for 100 Gms of Flax Seeds:

  • Total 534 Calories
    • 18% Protein
    • 42% Fat
    • 29% Carbs
    • 6 mg Thiamin, i.e., Vitamin B1
    • 392 mg Magnesium
    • 5 mg Manganese

Amongst such nutrients facts, let’s discuss each of these nutrients and their benefits from Flax Seeds briefly:

  • Carbs:

Per 100 Grams of Flax Seeds, there are about 1.5 Gms of digestive carbs. That means, only, Flax Seeds would be hugely beneficial for those who are looking forward to losing weight.

Carbs Food
Carbs Food

Even per 2 tablespoons of Flax Seeds, there are 6 Gms of Fibers. In which, there is 20 to 40% soluble fiber whereas insoluble fiber ratio is 60 to 80%.

When you consume flax seeds, they help in absorbing fats and cholesterol, which is an entirely impressive quality of the flax seeds.

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As we just discussed soluble and insoluble fiber contents in the Flax seeds, they are beneficial for improving digestion functions and overall digestive system. The soluble fibers help in maintaining blood sugar and also manage cholesterol levels. Dietary fibers in the flax seeds help against a risk of diabetes. Other benefits include maintaining and losing weight, prevention of constipation, etc.

To eliminate toxins from the body, fibers from the flax seeds work through friendly bacteria amongst them.

Even flax seeds can be used as the natural laxative. For that, one needs to roast the flax seeds and then grind them, consume after mixing in water. By doing so, flax seeds form into the thick mixture.

  • Proteins:

With 18% Protein inside, Flax seeds are considered amongst richest sources of proteins in seeds category. To understand this easily, think of soya beans, which are also a rich source of proteins, same with the flax seeds for amino acids in them.

Proteins Food
Proteins Food

You might know about various types of amino acids viz. Arginine, Glutamine. They are essential acids for preventing heart diseases as well as to boost the immune system against multiple diseases. Both these types of amino acids are present in flax seeds.

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The flax seeds help you prevent numerous severe health conditions with their proteins such as Fungal Infection, High Blood Sugar, Cholesterol Levels, Type 2 Diabetes, Inflammation, Bad Bacteria, etc.

  • Vitamins and Minerals:

Variety of Vitamins and Minerals are also found in Flax Seeds to fulfill all these nutrient requirements of the human body. Vitamin B1, i.e., Thiamine is present in flax seeds which is responsible for maintaining entire procedure of metabolism.

Per 100 Grams of Flax Seeds, we get the immense amount of copper. There is 1.2 mg copper in 100 gms of these seeds which boosts standard functions of the entire human body.

Vitamins and Minerals
Vitamins and Minerals

As we know, to maintain proper heart conditions, magnesium is essential. For that, Flax seeds have around 392 mg of magnesium per 100 gms. Not only the heart but also metabolism is improved with such amount. Even Molybdenum presence in Flax Seeds helps to maintain biological functions of the body.

The high content of phosphorous is also present in the flax seeds which helps strengthen bones.

  • Numerous Plant Compounds:

Many plant compounds including Ferulic Acid, Cyanogenic Glycosides, Phytosterols, Lignans, p-Coumaric Acid, etc. are present in flax seeds.

Ferulic Acids: With anti-oxidant properties, this helps in preventing many types of chronic diseases.

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Cyanogenic Glycosides: Those who have any issues regarding thyroid, they might want to think before consuming flax seeds, its because flax seeds consumption might inhibit the thyroid function.

Phytosterols: Mostly found in plant cell membranes, the Phytosterols helps in reduction of cholesterol levels in the human body. Those who have heart problems, flax seeds are quite beneficial.

Lignans: For regulating hormones levels, boosting the immune system, requirement of antioxidants is necessary. Lignans have such beneficial antioxidants for helping the body to maintain its functioning.

p-Coumaric Acid: To eliminate harmful bacteria from a human body, potent anti-oxidant is required. Flaxseed is the natural source of such organic compounds.

  • Required Fats:

In Flax seeds, there are various beneficial facts present including 42% of fat from 73% Polyunsaturated Fatty Acids, 27% Saturated and Monounsaturated Fatty Acids.

  • Polyunsaturated Fatty Acids: Human body requires various fatty acids including Omega 3 and Omega 6 Fatty acids for daily functioning, but not able to produce the naturally. Hence we need to consume such natural source of polyunsaturated fatty acids.
  • Saturated Fatty Acids: These types of saturated acids increase blood cholesterol levels.

Flax seeds have more of Polyunsaturated fatty acids as compared to saturated fatty acids. Hence it would be balanced and healthy to consume flax seeds every day.

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ALA fatty acids present in flax seeds help for hair and skin and keeps their shinier. Skin dryness can also be cured with the regular consumption of flax seeds. They also help for flakiness in the skin and gives smoother skin. Even they are beneficial for acne, rosacea, eczema, etc. problems related to skin. Eyesight is also improved naturally with the help of ALA fatty acids.

Being the rich source of Omega 3 Fatty Acids helps your body to prevent numerous heart conditions.

  • Losing Weight:

Because of a high content of soluble fiber, flax seeds can lose weight with regular consumption. As we discussed earlier, soluble fibers available in Flax Seeds helps for compressing your sugar cravings, and with lesser sugar cravings, your weight will result in weight loss due to less consumption of sugar.

Weight loss
Weight loss

Regular consumption of flax seeds is quite beneficial for those who tend to lose weight. By consuming flax seeds, that sends signals to the brain to stop eating through the stimulating receptors. When you add flax seeds to your regular meals, it will help inflammatory processes to bring down by around 25 to 50%.

  • Heart and Cholesterol:

Being high content of Lignans, Fibers, and Omega 3 Fatty Acids, Flax seeds happen to be helping for maintaining heart health. For bad heart conditions, higher cholesterol levels are responsible. With higher blood cholesterol, risks for heart increase.

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To reduce cholesterol levels, the human body requires reducing oxidized LDL, i.e., Bad cholesterol. Also for that, hormones also need to maintain their levels. For both these to happen, flax seeds have lignans. LDL Cholesterol is the primary source of heart problems. If you focus on reducing it, heart problems are likely to be reduced.

Numerous types of fibers present in the flax seeds help human body to absorb bad cholesterol. Most of the processed food items contain these fats which contain bad cholesterol. Some of the studies have proved that flax seeds can reduce cholesterol level around 5 to 10% whereas LDL particles are decreased around 10 to 17%.

  • Blood Pressure:

As compared to any other dietary source, Flax Seeds are quite beneficial for helping in reducing blood pressure. Such qualities are because of higher content of Omega 3 Fay Acids, ALA, and Lignans. They help in lowering systolic blood pressure as well as diastolic pressure. Even studies have proven that with that, stroke risks are 11 to 13% and the risk of any heart disease is lowered to around 34%.

  • Digestion:

With higher contents of Fibers present in Flax seeds, they help for prevention Constipation, Diarrhea which are some of the most common problems. For that, you need to roast and then mix flax seeds in water.

  • Diabetes:

With regular consumption of one tablespoon flax seeds for a month, it will lower your blood sugar level, cholesterol level, triglycerides and noticeable drop of an A1C level.

Diabetes
Diabetes

And with flax powder consumption, quite an impressive reduction in insulin resistance can also be worked out. For those who are glucose-intolerant, flax seeds help in improving insulin sensitivity.

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  • Cancer:

Various studies have shown that flax seeds help against multiple types of cancers including breast, colon, prostate, ovarian and prostate cancer.

Various food items can be prepared with Flax Seeds in them:

To consume flax seeds, you can make numerous recipes. You can bake muffins, bread or even cookies with flax seeds in them. Baking them would not make any difference in their nutrients and vitamins present in the flax seeds.

For those who are on healthy – low-fat diet, can use flax seeds as:

  • For your morning smoothie, add 2 to 3 tablespoon flax seeds – ground flax seed.
  • Even you can make flavored yogurt with raw honey and a tablespoon of flax seeds.
  • Bake cookies or muffins with low-fat ingredients and add flax seed to them.
  • Add flax seeds in homemade granola.
  • Soak flax seeds and sprout them, it will be even more beneficial with increased mineral absorption.
  • Spread a couple of spoons of flax seeds in your morning cereal or shake and make it healthier.
  • Flax seeds oil is also as beneficial as the seeds, substitute this oil instead of regular oil in daily cooking.
  • Add flax seeds in your nuts jar and eat them along with other nuts.
  • For making chapatti, add a few flax seeds.
  • Substitute eggs with flax seeds while baking something like muffins or cakes etc.
  • You can also sprinkle flax seeds over Buttermilk, Chutney, Dhosa, Upma in your meals.
  • While making a sandwich, add flax seeds in cheese spread or mayonnaise.

Adding flaxseeds to your routine will make your life healthier than usual. Adding a few tablespoons of flax seeds makes a big difference for maintaining your body healthy. As we discussed above, numerous heart problems and various severe conditions can be prevented with regular consumption of flax seeds. Even they help for those who are looking forward to losing weight and maintain the healthy body in good shape.

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