As we come across the topic of flaxseeds, most of us drive back to our childhood memories where our parents would put the flaxseeds in our favourite food and we use to pick every single one of them out. Growing up we realised how good these little solidified droplets of health were. So this little article is more or less compensation for those innocent stupidities of ours that had kept us away from the amazing benefits of flaxseeds. We have enlisted all the positive points that you might have come looking for and stumbled upon this article.
So, here are the top 10 benefits of flaxseeds.
Flaxseeds have been recognised as a super-food in the present times and have got their position in the list of the food with health-protective properties.
1. Loaded With Nutrients
There are basically 2 types of flaxseeds, brown and golden and both of them are of the oldest grown crops in the world. Both of them are equally nutritious. Typically, the serving size of flax seeds is 7 grams, i.e. about 1 tablespoon.
This little amount is a huge source of fibre, protein and omega 3-fatty acid. It is also loaded with other nutrients like-
Carbs: 2 grams
Protein: 1.3 grams
Fibre: 1.9 grams
Saturated fat: 0.3 grams
Total fat: 3 grams
Monounsaturated fat: 0.5 grams
Omega-3 fatty acids: 1,597 mg
Polyunsaturated fat: 2.0 grams
Vitamin B1: 8% of the RDI
Folate: 2% of the RDI
Vitamin B6: 2% of the RDI
Calcium: 2% of the RDI
Magnesium: 7% of the RDI
Iron: 2% of the RDI
Potassium: 2% of the RDI
Phosphorus: 4% of the RDI
2. High In Potent Antioxidants
Polyphenols are health-protective antioxidants that flaxseeds are rich in. This antioxidant is said to be a shield for cancer and heart disease. It is also protective against cell-damaging oxidative stress that triggers premature ageing as well as a neurodegenerative disease like Alzheimer’s. Flaxseeds are also a storehouse of Lignans. These are nutrients that function as phytoestrogens besides acting on their antioxidant properties. They decrease the risk of metabolic syndrome by decreasing the level of fat and glucose in the blood.
3. Flax is Good For Your Heart
The good fats in the flaxseeds reduce your blood pressure, lower bad cholesterol, checks artery hardening and reduce the chances of strokes. A number of researches have been conducted over the years to find out the benefits of flaxseeds on the heart, and one of the studies with people with high cholesterol states that consuming 3 tablespoons of flaxseeds every day can reduce the LDL cholesterol level by 20%. It can also reduce overall cholesterol by 15%.
4. Aids Digestion
For all those who have been worried about troubled digestion, flaxseeds are the cure. Flaxseeds have both soluble as well as insoluble fibre. The soluble fibre makes the stool smooth for easy passing down the excretory tract, while the insoluble fibres stimulate digestion so that the waste is pushed down the gut and enhance bowel regularity. These two fibres work to make your digestion fast and smooth.
5. Lowers Cancer Risk
Cancer has been one of the most dreaded diseases for a long time now. Fighting cancer is bravery in itself. Flaxseeds are like little parcels of medications that lessen the risk of cancer in the body of daily consumers of it. Flaxseeds have shown the signs of preventing the development of tumours, especially cancer of the prostate, colon and breast. As mentioned. Flaxseeds have Lignans that possess antiangiogenic properties which stops the tumour from forming new blood vessels.
6. Lowers Blood Pressure
A study in Canada proved that eating 30 grams of flaxseeds on a daily basis for 6 months reduced systolic and diastolic blood pressure by 10mmHg and 7mmHg respectively. For those who had been taking medication for blood pressure, flaxseeds lowered it even further.
7. Contain High-Quality Protein
Flaxseeds are known to be a rich source of plant-based protein. It has amino acids like arginine, glutamic acid and aspartic acid. Several labs and animal studies showed that the protein in flaxseeds helped in lowering cholesterol, improving immunity, preventing tumors and also had some anti-fungal properties.
Also, if you are trying to cut back on eating meat and worried that this may keep you hungry all day, flaxseed is your answer. It supplies your body with the required amount of protein and keeps your tummy full.
8. Aids Weight Loss
If you have the habit of snacking between meals, try adding flaxseeds to your beverages. Studies show that adding 2.5 grams of flax to beverages reduced the feeling of hunger and controlled the appetite. The soluble fibre in flaxseeds slows digestion and keeps you full for a good amount of time. The less you snack, the more your weight remains in control.
9. Keeps Diabetes At Bay
WHO states that every 1 person in a group of 10 suffers from diabetes.
Adding just 10–20 grams of flaxseed to your diet for 1-2 months can reduce blood sugar by 19.7% for patients with type 2 diabetes according to a study. However, the result may vary from person to person as per their own diet. Even though the relation between type 2 diabetes and flaxseeds is unclear, it can still be considered a healthy addition to your food habit.
10. Versatility Of The Flaxseeds
One of the reasons you must add flaxseeds to your diet is that they are good to taste. You can add the seeds in different forms to different dishes and drinks. Adding flaxseed powder as an egg supplement, sprinkling them as dressing on the salad, sprinkling flaxseed powder on tea or coffee, adding them to cookies and other baked foods, mixing them in smoothies and in many more ways like these flaxseeds can be added to your food.
The Bottom Line
If it’s about health and nutritional goodness, flaxseeds are a storehouse of them. Though tiny in size, they are a giant of beneficial components for the body. Being a versatile ingredient, flaxseeds can easily fit into your diet ad keep you fit and active throughout your life.
The next time you order groceries or go out shopping, make sure to pick up a packet of flaxseeds!