5 Powerful Health Benefits of Flaxseed: Why is Flaxseed Good For You
I have been using flax seeds in smoothies quite a long time, but I caught myself with a thought that actually I have forgotten why I consume it and what are its health benefits. So I did some research and here is what I found.
Flaxseed, also known as linseed…
is an unassuming seed packed with a surprising amount of nutritional punch. For centuries, it’s been a dietary staple in many cultures, and modern research is catching up to tradition, revealing a wealth of potential health benefits.
Flaxseed boasts an incredibly long history. Evidence suggests it was cultivated in Babylon a whopping 5,000 years ago, around 3000 BC. That makes it one of the oldest cultivated crops! And – flaxseed wasn’t just for food in the past. Its strong fibers were used to make linen, a highly prized fabric known for its durability and comfort. In fact, flax fibers were even used to make mummy wrappings in ancient Egypt, showcasing their remarkable strength
But now, let’s delve into five reasons why you should consider incorporating this tiny but mighty seed into your diet.
1. Rich Source of Omega-3s: Flaxseed is a champion for both omega-3 fatty acids and fiber. Omega-3s, particularly alpha-linolenic acid (ALA), are essential fats that play a crucial role in heart health and brain function [1]. A study published in The Journal of Nutrition found that consuming flaxseed may led to a reduction in blood pressure, a major risk factor for heart disease [2].
2. May support weight loss: Flaxseed also boasts a significant amount of fiber, both soluble and insoluble, which can aid digestion, promote gut health, and contribute to a feeling of fullness, potentially supporting weight management [3].
3. Potential Cancer-Fighting Properties: Research suggests that flaxseed may have properties that help fight certain cancers. The lignans found in flaxseed are plant compounds with potential anti-cancer effects. A study published in Nutrition Reviews explored the role of flaxseed lignans in cancer prevention and highlighted promising results, particularly for breast and prostate cancers [4]. While more research is needed, these findings are encouraging.
4. May Help Regulate Blood Sugar: Flaxseed fiber may play a role in regulating blood sugar levels. A study published in the journal of Complementary Therapies in Medicine demonstrated that flaxseed supplementation significantly improves fasting blood sugar concentrations and insulin levels in patients with prediabetes [5].
5. Potential Benefits for Skin Health: Alpha-linolenic acid (ALA) and lignans in flaxseed may help improve skin health by reducing sensitivity and promoting hydration. Flaxseed oil may also be used topically to soothe dry skin. [6]
Flaxseed Oil vs. Ground Flaxseed:
Both flaxseed oil and ground flaxseed offer health benefits, but there are some key differences. Flaxseed oil is a concentrated source of ALA but lacks the fiber content of whole flaxseeds. Ground flaxseed provides a more balanced nutrient profile with both ALA and fiber.
Whole vs. Ground Flaxseed
Choose whole flaxseeds for long-term storage, as grinding exposes the healthy fats to air, reducing their shelf life. Grind flaxseeds just before consumption to maximize their nutritional value.
Tips: Adding Flaxseed to Your Diet
Flaxseed’s mild, nutty flavor makes it a versatile ingredient. Here are some ideas to incorporate it into your daily routine:
- Baked Goods: Add ground flaxseed to muffins, cookies, or bread for a fiber and protein boost.
- Smoothies: Blend flaxseed into your morning smoothie for a creamy texture and added nutrients. *See on of my smoothie recipes with flaxseeds here.
- Oatmeal: Stir ground flaxseed into your oatmeal for a satisfying and nutritious breakfast.
- Salads: Sprinkle ground flaxseed over salads for an extra crunch and a source of healthy fats.
By incorporating this tiny powerhouse into your diet, you can unlock a multitude of potential health benefits.
References:
- National Institutes of Health – Omega-3 Fatty Acids: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
- The Journal of Nutrition – Flaxseed Consumption May Reduce Blood Pressure: A Systematic Review and Meta-Analysis of Controlled Trials: https://www.sciencedirect.com/science/article/pii/S0022316622086862
- Mayo Clinic – Fiber: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
- National Institutes of Health – Flaxseed and Breast Cancer: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2735230/
- Journal of Complementary Therapies in Medicine – Effect of flaxseed (Linum usitatissimum) supplementation on glycemic control and insulin resistance in prediabetes and type 2 diabetes: A systematic review and meta-analysis of randomized controlled trials: https://www.sciencedirect.com/science/article/pii/S0965229922000541
- Skin Pharmacology and Applied Skin Physiology: https://pubmed.ncbi.nlm.nih.gov/21088453/