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8 Health Benefits of Flax Seeds With Sources

Benefits of Flax Seeds

First, we advise when reading about the benefits of flax seeds that you also read about its harm and here are negative damages to flax seeds.

But one of its benefits is that flaxseeds may help improve digestion by relieving diarrhea and constipation.

It may also reduce fasting blood sugar in people with diabetes and reduce the risk of many types of cancer.

What is flaxseed?

Flax seed is a small oil seed that originated in the Middle East thousands of years ago. Recently, it has gained popularity as a healthy food.

This is due to their high content of heart-healthy omega-3 fats, fiber, and other unique plant compounds (s, s, s).

Flaxseed has been linked to health benefits, such as improved digestion and a reduced risk of heart disease, type 2 diabetes and cancer.

They are easily incorporated into your diet. Grinding them is the best way to make the most of their health benefits.

Flax seeds are usually brown or yellow. It's sold whole, ground, or roasted—and is often processed into flaxseed oil.

This content tells you everything you need to know about flaxseeds.

Benefits of Flax Seeds

One tablespoon (10 grams) of whole flaxseeds provides the following nutrients (s):
  • Calories: 55
  • Water: 7%
  • Protein: 1.9 grams
  • Carbohydrates: 3
  • gram of sugar: 0.2
  • Fiber grams: 2.8
  • Fat grams: 4.3 grams

1. Vitamins and minerals

Flaxseeds are a good source of several vitamins and minerals:

  • Thiamine: This B vitamin is also known as vitamin B1. It is necessary for normal metabolism and nerve function.
  • Copper: Copper is an essential mineral, which is important for growth, development, and various bodily functions (s).
  • Molybdenum: Flax seeds are rich in molybdenum. This essential mineral is abundantly available in seeds, grains, and legumes (s).
  • Magnesium: Magnesium is an important mineral that has many functions in the body and is found in large amounts in grains, seeds, nuts and green leafy vegetables (s).
  • Phosphorus: This mineral is commonly found in protein-rich foods and contributes to bone health and tissue maintenance (s).

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2- Other plant compounds

Flax seeds contain many beneficial plant compounds:
  • p-Coumaric acid: Polyphenols are one of the main antioxidants in flaxseeds.
  • Ferulic acid: This antioxidant may help prevent many chronic diseases (s).
  • Cyanogenic glycosides: These substances may form compounds called thiocyanates in your body, which can impair thyroid function in some people.
  • Phytosterols: In relation to cholesterol, phytosterols are found in the cell membranes of plants. It has been shown to have cholesterol-lowering effects (s).
  • Lignans: Lignans are found in almost all plants, where they act as antioxidants and phytoestrogens. Flaxseeds are exceptionally rich in lignans, containing up to 800 times more than other foods (s).

Brown flaxseeds have slightly higher antioxidant activity than the yellow varieties (s).

3- Flax husks (Lignans)

Flaxseeds are one of the richest known dietary sources of lignans.

Phytoestrogens (s). Phytoestrogens are plant compounds that are similar to the female hormone estrogen. They have weak estrogenic and antioxidant properties (s).

It has been linked to a lower risk of heart disease and metabolic syndrome, as it reduces levels of fat and glucose in the blood.

Flax lignans also help reduce blood pressure, oxidative stress, and inflammation of the arteries (s).

The peels are fermented by bacteria in the digestive system and may reduce the growth of many cancers, especially hormone-sensitive types, such as breast, uterine and prostate cancer (s, s).

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The health benefits of flax seeds

The benefits of flaxseed have been shown to benefit many aspects of human health.

Here are 8 benefits of flaxseed:

1. It may help in losing weight

Flaxseeds may be useful as part of a weight loss diet. It contains soluble fiber, which becomes very viscous when mixed with water.

This fiber has been shown to be effective in suppressing hunger and cravings, potentially promoting weight loss (s, s).

2. May be beneficial for heart health

Flaxseeds have been associated with significant benefits for heart health, mainly due to their content of omega-3 fatty acids, lignans, and fiber.

3. May improve blood cholesterol levels

High cholesterol is a known risk factor for heart disease. This is especially true for oxidized LDL cholesterol (s).

These seeds may be very beneficial when taken with cholesterol-lowering medications. One 12-month study found that flaxseeds caused an additional 8.5% reduction in LDL cholesterol, compared to a control group (s).

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4. Very rich in omega-3 fatty acids

Omega-3 fatty acids are essential. It may have benefits in various aspects of heart health, including platelet function, inflammation and blood pressure.

Flaxseeds are very rich in omega-3 fatty acids and alpha-linolenic acid. They have been shown to reduce the risk of heart disease in animal studies by decreasing inflammation in the arteries (s).

5. Effective for lowering blood pressure

Flax seeds have an effective way to lower blood pressure.

6. Beneficial for the health of the digestive system

Diarrhea and constipation cause significant distress and may even threaten your health.

The insoluble fiber content of flaxseeds adds bulk to digestive waste, acting as a laxative and relieving constipation (s, s).

Soluble fiber is also thought to bind with water in the digestive system. This causes it to swell and increase the volume of stool, which prevents diarrhea (s).

7- Useful for diabetics

Studies in people with type 2 diabetes show that taking 10-20 grams of flaxseed powder daily for 1-2 months may reduce fasting blood sugar by up to 19.7% (s).

However, not all studies have found flaxseed to be effective in regulating blood sugar and insulin levels (s).

Although the link between flaxseed and type 2 diabetes is still unclear, it can be considered a safe and healthy addition to your diet if you have type 2 diabetes (s).

8. It may protect against cancer

Test-tube and animal studies have shown that flaxseed may prevent the formation of several types of cancer, such as colon, breast, skin and lung cancers (s, s).

Increased levels of sex hormones in the blood have been linked to an increased risk of many types of cancer (s, s, s).

Flaxseed may modestly lower blood levels of sex hormones in overweight women, which may reduce the risk of breast cancer (s, s).

These seeds have also been shown to protect against prostate cancer (s, s).

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