The Nutritional Superstars: Flaxseeds

Flaxseeds are small brown ovoid structures, known to be highly nutritious in nature. They are rich in omega-3 fatty acids, phytoestrogens, fiber, proteins, and lignans. In a recent study, it was found that flaxseeds can help fight coronary heart disease, hypertension, obesity, type 2 diabetes, and cancer. After years of uncertainty, these tiny seeds have proved to be exceptional nutritious foods, rich in antioxidants, healthy fats, fiber, protein, and an abundance of amazing vitamins and minerals. Their benefits are said to have received a lot of attention, which has led many people to learn to incorporate them into their daily diet and snacks.

Even a small quantity of flaxseeds contain an abundance of nutrients. One tablespoon of flaxseed will definitely give you

Protein -1g

Dietary fiber -3gm

Vitamin B

Magnesium- 10%

Manganese

Phosphorus

Copper

Omega -3 fatty acids -1.8 g etc.

They also play a role in dropping down blood cholesterol levels.

Additionally, flaxseeds are reserves of certain types of lignans, a type of polyphenolic compound, found in plants with strong antioxidant action. Lignans may have cancer prevention and sugar control benefits and may play a role in lowering LDL cholesterol, coronary heart disease, and high blood pressure.

A storehouse of omega-3 fatty acids, flaxseeds contain about 2.3 grams of ALA (Alpha -Linolic acid- known to reduce heart disease to a great extent ) per teaspoon ingested. They act as the best food alternatives for individuals who do not eat fish or seafood.

 ~ 5 Major Health Benefits of Flaxseed

Including flax seeds in your lifestyle can make a gigantic difference in your overall health. Let’s take a glimpse at some of the main perks that flaxseed offers.

1. It has astounding anti-cancerous properties.

Flaxseeds are a reservoir of certain complexes that deliver potentially anti-cancer properties, particularly their omega-3 fatty acids and lignan precursors.

Lignans have anti-estrogenic activity and are structurally similar to estrogen, containing the ability to bind to cell receptors and hamper cell growth. The combination of omega-3 fats and lignans can be beneficial, specifically in diseases such as breast cancer. Besides other animal studies have found that ALA can diminish the magnitude, growth, and proliferation of breast cancer cells, and promote the expiration of cancer cells.

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Similarly, in 2019 it was examined that the effects of flaxseed oil on cancer cells in vitro found that their insertion in a concoction of fatty acids reduced cancer cell growth and led to their immediate collapse.

2. It boosts heart health.

Some of the most general hazardous factors for heart diseases comprise high cholesterol and blood pressure. The plaque formation can lead to heart attacks and strokes. Omega-3 fatty acids, fiber, and lignan flax seeds might offer a shielding effect against these harmful elements if used frequently. A randomized controlled trial in 2015 found that a combination of swallowing 30 grams of flaxseeds a day with cholesterol-lowering drugs - mainly statins - for 12 months, was associated with a significant decrease in the amount and levels of "bad" LDL cholesterol, compared to medication alone.

It has also been found that daily consumption of 30 grams of flax seeds is effective in -

 *reducing waist circumference, 

*waist-to-hip ratio,

 *lowering triglycerides, 

*total cholesterol,

* and "bad" LDL cholesterol compared to others.

In addition, eating flaxseeds can help lower blood pressure in some people. These, when added to the diet, appear to be very effective in lowering blood pressure when used daily as a major food component for a period of at least 3-4 months. Making the use of elevated flaxseed doses of blood pressure benefits more affordable - in some cases up to 30 grams of processed flaxseed foods a day, or about four tablespoons - some researchers suggest using them in baked goods such as muffins.

With regard to atherosclerosis, regular consumption of flaxseeds reduces the progression - and helps reverse – heart stroke among some people. In fact, the authors suggest that flaxseed may serve as an important means of preventing atherosclerosis and other cardiovascular diseases.

3. It can help balance emotions.

Since,omega-3 fatty acids are extremely dynamic in the brain and have been extensively studied for their role in mental health, including improving the signs of depression.

Another 2020 study performed among 60 depressed older women, looked at the efficacy of flaxseed oil in helping to control depression. Women were divided into two groups one who consumed 1,000 mg of flaxseed oil pill twice a day for 10 weeks, and the placebo group. The researchers found that the first group experienced a decrease in depressive symptoms and a significant increase in the concentration of brain-derived neurotrophic factor (BDNF).

High levels of BDNF in the brain are associated with a reduced risk of depression and increased learning aptitude, memory, and advanced brain function.

4. It may provide anti-inflammatory benefits.

Omega-3s and flaxseed lignans can also help reduce inflammation in some people, helping with conditions such as rheumatoid arthritis, lupus, and Raynaud’s phenomenon.

A Meta-analysis found that although the use of flaxseed, contains a C-reactive protein (CRP), a sensitive marker of inflammation was selected to evaluate the anti-inflammatory effects of flax seeds.

Flaxseeds help in reducing the production of major systemic inflammatory activity signals, including eicosanoids, cytokines, and platelet-activating factors. Frequent use of flaxseed may control the development of inflammatory disease.

5. May improve symptoms related to type 2 diabetes.

Flaxseeds contain an immense volume of antioxidants, hypolipidemic, and hypoglycaemic effects, thanks to their lignan and omega-3 fatty acid content.

Flaxseeds are known to improve blood sugar control, which delays or helps reverse the progression of diabetes in adults. The lignans present in flaxseeds help in lowering blood glucose levels.

Flaxseeds are good sources of fiber, which help prevent constipation. Control blood sugar and lipids levels in the body, drastically.

Hence, in order to reap the benefits, you need to include these nutritious seeds in your diet.