Health benefits of flaxseed – Punch Newspapers

I ate plantain peels for the first time and I can now say that the taste is not bad at all. I was lucky to have it from a freshly cut plantain bunch. It was crispy and I love the crunchy sound it gave while I chewed. How did it feel when you tasted it?

This week, I will be talking about flaxseed. It is also called linseed and also spelt flax seeds. They are small edible seeds from the North American flax plant known as Linum usitatissimum (the specific epithet in its species name, usitatissimum, means most useful. It is in the family Linaceae. It occurs in two basic varieties/colours- brown and yellow (golden). It produces a vegetable oil which is one of the oldest commercial oils. Both the seed and oil are chock-full of protein. Not only do these seeds add a nutty flavour to dishes, they are also bursting with nutrients such as heart-healthy fats and fiber. The seed also contains phytoestrogens called lignans which are similar to the hormone estrogen.

It is used as egg replacement in recipes. A gel which can be applied on the skin and hair is made by boiling the seed. It is used as a dietary supplement to prevent constipation, diabetes, high cholesterol, heart disease, cancer, and several other conditions. It has possible anti-cancer compounds which are polyphenols that may help manage certain types of cancer including breast cancer. It may be able to help with your weight loss efforts because of its fiber content. It boosts the chances of conception by supporting normal ovulation and restoration of hormonal balance. It is good for post-menopausal women as it protects them from cardiovascular issues.

Let us see some of the benefits

Loaded with nutrients: Flaxseed is a good source of many nutrients including protein, fiber and omega-3 fatty acids. It is particularly high in thiamine, a B vitamin that plays a key role in energy metabolism as well as cell function. It is also a great source of copper which is involved in brain development, immune health and iron metabolism.

High in omega-3 fatty acids: Flaxseed is an excellent source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid that is important for heart health. ALA is one of the two essential fatty acids that you must obtain from the food you eat since your body does not produce them. Animal studies suggest that the ALA in flaxseed may help reduce inflammation and prevent cholesterol from being deposited in your hearts blood vessels. A recent study in 8,866 people tied increased ALA intake to decreased cholesterol levels and a lower risk of ischemic heart disease which is related to narrowed arteries and type 2 diabetes.

May help protect against cancer: Flaxseed is rich in lignans which are plant compounds that have been studied for their potent cancer-fighting properties. Interestingly, this seed boasts 75800 times more lignans than other plant foods. Some studies associate flaxseed intake with a lower risk of breast cancer, particularly for postmenopausal women. Animal and test-tube studies also show flaxseed to protect against colorectal, skin, blood and lung cancer.

Rich in fiber: One tablespoon (7 grams) of ground flaxseed packs two grams of fiber which is around five per cent and eight per cent of the daily recommended intake for men and women respectively. It contains two types of fiber soluble and insoluble which get fermented by the bacteria in your intestines to support gut health and improve bowel regularity.

May lower cholesterol levels: According to a one-month study in people with peripheral artery disease, eating four tablespoons (30 grams) of milled flaxseed per day decreased levels of LDL (bad) cholesterol by 15 per cent. A 12-week study in 112 people with high blood pressure had similar findings, reporting that four tablespoons (30 grams) of flaxseed per day led to significant reductions in body mass index (BMI), total cholesterol and blood pressure.

May reduce blood pressure: Flaxseed is renowned for its ability to decrease blood pressure levels. A review of 15 studies found that supplementing with flaxseed products, including flaxseed powder, may significantly lower levels of both systolic and diastolic blood pressure.

May stabilise your blood sugar levels: According to a review of 25 studies, whole flaxseed may decrease blood sugar and prevent insulin resistance, a condition that impairs the bodys ability to regulate blood sugar levels effectively. This blood-sugar-lowering effect may be due to this seeds soluble fiber content. Research shows that soluble fiber slows the absorption of sugar in the blood which may reduce blood sugar levels.

May help you manage your weight: Several studies suggest that flaxseed may aid weight management. One older study found that a drink with flax fiber tablets containing 2.5 grams of soluble fiber reduced feelings of hunger and overall appetite. This is likely because soluble fiber slows digestion and increases feelings of fullness which may be especially useful if you are trying to lose weight. In fact, a large review of 45 studies found that supplementing with flaxseed resulted in significant reductions in body weight, BMI and belly fat.

Scientific studies

In a study titled, Treatment with flaxseed oil induces apoptosis in cultured malignant cells, by

Alison L. Buckner et al, these results indicated that flaxseed oil can specifically inhibit cancer cell growth and induce apoptosis in some cancer cells and suggests it has further potential in anti-cancer therapy.

In a study titled, Long-term consumption of flaxseed enriched diet decreased ovarian cancer incidence and prostaglandin Ein hens, by Erfan Eilati et al, the results demonstrated that there was a reduction in ovarian cancer severity and incidence in hens fed flaxseed diet.

In a study titled, Flaxseed lignans and polyphenols enhanced activity in streptozotocin-induced diabetic rats, by Dan Draganescu et al, the results displayed that flaxseed extract can serve as a promising additional therapy approach in managing diabetes.

Roast your seeds and grind them. Grinding will allow good nutrient absorption. Use all ground seeds at once. While there are no specific recommendations for flaxseed intake, 1-2 tablespoons a day is considered a healthy amount. Do not exceed four ground tablespoons. My favourite way of eating it is adding it to my smoothies. You can add it to your baked goods, add to your cereals and sprinkle on top of yoghurt. However, flaxseeds too have side effects if not consumed in moderation! There are conflicting answers to the question whether it is safe during pregnancy and lactation, the best is to avoid it if you are in these categories. Due to its high fiber content, it is important to drink plenty of fluid while taking it. Since it has blood sugar and blood pressure lowering effect, taking it while on medications for these conditions might lower blood sugar and blood pressure too much (this does not mean diabetics and people with high blood pressure should not take it).Due to its high omega-3 fatty acid, It may increase the effects of blood thinning medications. Taking flaxseed might decrease the effects of oral contraceptive drugs and estrogen replacement therapy.

Enjoy your flaxseed.

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Health benefits of flaxseed - Punch Newspapers