Health Benefits of Flaxseed
We’ll leave you with some nutritional snapshots of flaxseed from the more quantitative perspective, so that it is clear how valuable it is in human nutrition simply as a source of both macronutrients and micronutrients, above and beyond its clearly medicinal function (a reflection of what I would call it’s “therapeutic information” content) in the wide range of health conditions our database shows. The information below is based on 1 cup (168 grams) worth of flaxseed whole
1.Digestive Health
Maybe the biggest flax seed benefits come from it’s ability to promote digestive health. The ALA in flax can help protect the lining of the digestive tract and maintain GI health. It has been shown to be beneficial for people suffering from Crohn’s disease or other digestive ailments, as it can help reduce gut inflammation.
You can also take 1-3 tbsp of flax seed oil with 8 oz of carrot juice to help naturally relieve constipation.
Flax is also very high in soluble and insoluble fiber which can also improve digestive health and is one of the highest magnesium foods in the world.
Two tablespoons of flaxseeds contains about 5 g of fiber or 1/4 of the RDA. The fiber found in flaxseeds provides food for friendly bacteria in your colon that can help cleanse waste from your system.
2.Flax Seeds for Cancer
Flax seed benefits have been proven time and time again and even including fighting breast, prostate, ovarian and colon cancer.
A study published in the Journal of Clinical Cancer Research discovered that consuming flax seeds may decrease the risk of breast cancer. The three lignans found in flaxseeds can be converted by intestinal bacteria into enterolactone and enterodiol which naturally balance hormones which may be the reason flax seeds reduce the risk of breast cancer.
Another study published in the Journal of Nutrition found that the lignans in flaxseeds may also reduce the risk of endometrial and ovarian cancer.
3.Omega-3 Fatty Acids
We hear a lot about the health benefits of fish oil or omega-3 fats. Fish oil contains EPA and DHA, two omega-3 fats that are critical for optimal health. Although flaxseeds do not contain EPA or DHA, they do contain ALA, another type of omega-3 fat.
A study published in Nutrition Reviews has shown that approximately 20% of ALA can be converted into EPA, but only .5% of ALA is converted into DHA. Also, surprisingly gender may play a big role in conversion where young women had a 2.5-fold greater rate than men.
Regardless of conversion, ALA is still considered a healthy fat and should be included in a balanced diet.
4.Menopausal Symptoms
The lignans in the flax have been shown to have benefits for menopausal women. It can be used as an alternative to hormone replacement therapy because lignans do have estrogenic properties.
These properties may also help reduce the risk of osteoporosis. It can even help menstruating women by helping maintain cycle regularity.
To experience the flax seed benefits for your hormones include 1-2 tbsp of flax meal in a breakfast smoothie along with 1 tbsp of flax seed oil.
5.Cardiovascular Disease
Research suggests that plant omega-3s help the cardiovascular system through several different mechanisms, including anti-inflammatory action and normalizing the heartbeat. Fitzpatrick says new research also suggests significant blood pressure-lowering effects of flaxseed. Those effects may be due to both the omega-3 fatty acids as well as the amino acid groups found in flaxseed.
6.Antioxidants (Lignans)
Amongst its other incredible nutrition facts, flax seeds are also packed with antioxidants. Lignans are unique fiber-related polyphenols that provide us with antioxidant benefits for anti-aging, hormone balance and cellular health.
Polyphenols support the growth of probiotics in the gut and may also help eliminate yeast and candida in the body.
Lignans are also known for their anti-viral and antibacterial properties, therefore consuming flax regularly may help reduce the number or severity of colds and flus.
7.How to Use Flax Seeds
There are many great ways to add these super seeds into your diet including adding them to homemade muffins, breads and cookies.
One of the most common questions about baking with flax seeds is, does baking have any effect on omega-3 fatty acid?
According to many studies, you can bake flax seeds at 300F for 3 hours and the omega-3’s (ALA) in flax seeds remained stable.
Tips for including flaxseed in your diet include
Add 1-3 tablespoons of ground flaxseed to a morning smoothie
Mix a tablespoon in with yogurt and raw honey
Bake ground flaxseeds into muffins, cookies and breads
Add to homemade sprouted granola
Can be mixed with water and used as an egg substitute
Thanks for giving so much information about flax seed and its usage.
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