Benefits of Flax Seed: A Superfood for Your Health
Have you heard about the Flax seed health benefits ? If you’re looking to add more nutrition to your diet, flax seed is a great option! Flax seed is packed with omega-3 fatty acids, fiber, and numerous other health benefits. This superfood can help reduce the risk of heart disease, type 2 diabetes, and even cancer. Plus, double blind controlled studies have found flax seed as or more effective than many prescribed medications–without any potential side effects! Let’s take a look at the benefits of flax seed, and why flax seed should be part of your daily diet.
What is Flax Seed?
Flax seed comes from the plant called Linum usitatissimum which has been cultivated for centuries for its oil and fiber. It is one of the oldest known crops in human history. Even today, it remains an important part of culture in many parts of the world including India, China and Egypt. Flax seeds are small in size but are very nutrient dense; they contain high amounts of dietary fiber, manganese and vitamin B-1. Not only that but flaxseed also contains a unique type of fat called alpha-linolenic acid (ALA). ALA is an essential fatty acid that our bodies cannot produce on their own so we need to get it from food sources. This type of fat has been linked to improved brain function and a reduced risk of heart disease among other things.
Nutritional Benefits
In addition to ALA, flaxseed also contains lignans which are plant compounds that contain fiber and antioxidants that may have anti-cancer properties. Furthermore, research shows that consuming just 1 tablespoon (7 grams) per day can help lower cholesterol levels by 10% according to one study in postmenopausal women with high cholesterol levels.. It can also help improve digestion due to its high fiber content which helps keep your digestive tract healthy and running smoothly. Finally, some studies suggest that consuming flaxseed may even reduce inflammation which can help alleviate pain from conditions such as arthritis or fibromyalgia among others. All these beneficial effects make it easy to see why adding this superfood into your diet might be beneficial for your overall health and well being!
High Blood Pressure / Hypertension
Double Blind Controlled Studies On Flax Seed
A double-blind controlled study was conducted where participants were asked to take either flax seed supplements or prescribed medications for Hypertension over a period of time. The results showed that those taking flax seed had just as much improvement (if not more) than those taking the prescribed medications with the results outperforming common hypertension medications such as ace inhibitors, and calcium channel blockers,with none of the potential side effects! This shows us just how powerful this tiny seed can be when taken consistently over time.The only side effect of flaxseed is a pleasant nutty flavor.
How Can It Help Manage Diabetes?
Flaxseeds have been shown to improve insulin sensitivity and reduce fasting blood sugar levels in those with type 2 diabetes. They may also help lower A1C levels, which measure long-term blood sugar control. Additionally, they may help reduce post-meal blood sugar spikes by slowing down digestion and absorption of carbohydrates into the bloodstream. Finally, flaxseeds contain compounds that can protect against oxidative stress caused by high blood sugar levels. This can reduce inflammation and prevent damage to cells and organs over time.
Fiber and Omega-3
Flax seeds are a healthy dietary addition with a variety of nutritional benefits. Many know flax seeds as an excellent source of fiber - 1 tablespoon per day provides 3 to 4 grams! - but flax seeds offer much more than that. They’re also packed with protein, containing up to 5 grams per tablespoon. Additionally, flax seeds are a good source of fat and provide one of the best plant-based sources of omega-3 fatty acids - which can help reduce the risk for heart disease. With means so many health benefits, flax seeds should definitely be added to your diet plan. You may have heard that you need fish or fish oil for much needed omega-3 fatty acid, this is not true as flax seed is a much better plant based option.
Prostate Cancer
Recent research has been studying the effects flaxseed has on prostate cancer tumor growth, and the results have been promising. In one study, flaxseed supplementation was added to the diet of men with pre-surgery prostate cancer. This resulted in a dramatic decrease in tumor growth in the patients who received flaxseed supplements. The study further suggests flaxseed might eventually become an important part of prostate cancer treatment plans. As flaxseed is a natural food supplement and relatively easy for individuals to take, it could potentially be used to improve outcomes for those affected by prostate cancer.
Breast Cancer
Research studies have revealed that flaxseed might increase breast cancer survival rates. Clinical evidence suggests that flaxseed ingestion may help reduce the risk of breast cancer recurrence or progression, possibly through its effect on circulating estrogen levels. Supplementing flaxseed appears to also aid in slowing tumor growth and reducing inflammation linked with breast cancer metastasis. Animal studies have demonstrated a greater than 90 percent reduction in the number and size of tumors when flaxseed was added to the subjects' diet. Furthermore, clinical trials performed on humans show flaxseed to be safe and effective in reducing integrins, which are cell adhesion molecules involved in cancer metastasis. Therefore, flaxseeds may offer several potential benefits to women with breast cancer including an improved ability to survive the illness.
Weight Loss
Studies conducted over one-year periods have indicated that flaxseed consumption may be beneficial for weight loss goals. This is because flaxseeds are a rich source of nutrients and essential fatty acids, as well as fiber, vitamins, and minerals - all known to help reduce cravings, supporting healthier eating habits. The results of these studies point toward flaxseed having the ability to significantly increase weight loss and lower BMI (Body Mass Index). Furthermore, flaxseed's abundance of health benefits do not stop there – it also aids digestion and lowers cholesterol. For those hoping to shed those extra pounds, flaxseed should definitely be on the top of their grocery list.
Cholesterol
Recent studies conducted with flax seed have revealed promising findings. In addition to the well-known high fiber content of flax seeds, researchers found that adding flax seed to the diet can dramatically reduce cholesterol levels. Specifically, daily supplementation of flax seed or flaxseed oil dropped cholesterol by 6-11%, while LDL (bad) cholesterol was reduced by up to 18%. As part of a balanced and healthy diet, these flax seed benefits cannot be overlooked given the valuable nutrients flaxseeds contain and their potential for lowering cholesterol levels.
Cancer
Flax seeds have been extensively researched as a potential cancer treatment and prevention. Test-tube and animal studies have demonstrated flax seed's ability to suppress the formation of several types of cancer, such as colon, breast, skin, and lung cancers. Further research has found flax seeds may also reduce serum levels of sex hormones in overweight women, potentially decreasing their risk for breast cancer. For men specifically, flax seed may be helpful in protecting against prostate cancer. Research continues today on these amazing little seeds and the potential they hold for an improved quality of life.
Culinary Uses
So how do you incorporate this amazing superfood into your daily meals? Well luckily there are plenty of ways! You can grind the seeds up into a fine powder using a coffee grinder or blender and then add them into smoothies or soups for an extra boost of nutrition. You can also use them as an egg substitute in baking recipes since they have a similar binding effect when mixed with water. Finally you can sprinkle them onto salads or oatmeal for some added crunchy texture as well as flavor! The possibilities are endless so get creative with it!
Benefits of Flax Seed
Flaxseed is an incredibly nutritious food that has numerous health benefits ranging from improved digestion to reduced risk of certain chronic diseases like heart disease, type 2 diabetes, and cancer. Double blind controlled studies have even found that taking flaxseeds was just as effective—or more effective—than taking prescribed medications but without any potential side effects! If you’re looking for an easy way to improve your overall health, consider incorporating some delicious flaxseeds into your diet today!
Pernilla's tip - Grind flax see in coffee grinder and add to your morning smoothie, or on top of hot cereal
More Reading
Healthline - Flax Seeds 101: Nutrition Facts and Health Benefits
(Video) NutritionFacts.org - Flaxseeds vs. Diabetes
(Video) NutritionFacts.org - Benefits of Flaxseed Meal for Weight Loss
(Video) NutritionFacts.org - Flaxseeds & Breast Cancer Survival: Clinical Evidence