Did you know that Charles the Great ordered his servants to eat flaxseeds to protect their health. These days it is now being touted as a super food for more and more scientific research is being done on it.
Here are some of the known benefits of Flax Seeds
Flax seeds are rich in nutrients
There are two types of flax seeds, equally nutritious, brown and golden. With just one tablespoon of uncooked flax seeds, in any meal, you will get only 53 kcal (good calories) on top of fiber, omega-3, vitamin D and so much more.
Flax seeds Omega-3 Fats
If you don’t eat fish or take omega-3 supplements, this is your best source, for your body produces a very limited amount on its own.
Omega 3 (ALA, EPA, DHA)
- Promotes a healthy heart
- Thins the blood
- Reduces inflammation
- Improves functioning of the nervous system
- Relieves depression, attention deficit, hyperactivity and autism
- Improves sleep
- Improves skin condition
- Helps balance hormones
- Reduces insulin resistance
Flax seeds Lignan, known to reduce cancer risk
Lignans have a structure similar to estrogen and are known for alterations in gene expression and estrogen metabolism, which helps to reduce the risk of cancer and improve overall health. [mfn] Pubmed [/mfn] Flax seeds are also known to contain up to 800 times more lignans than other plant foods. Lignan is also rich in antioxidants.
Many scientific research sources continue to suggest that lignan intake reduces tumour growth, even in breast cancers, plus risk in premenopausal women.[mfn] Pubmed [/mfn]
Flax seeds are rich in fiber
It contains both soluble and insoluble fiber, with just 1 tablespoon, you get 3 grams which is up to 12% of daily recommended intake. This helps your food digestion and prevents constipation and helps those suffering from irritable bowel syndrome (IBS).
Flax seeds improve Cholesterol
Another great benefit of flax seeds is its ability to lower overall cholesterol levels, more specifically LDL. This is due to the fiber in the flax seeds that binds to bile salts and then excreted by the body. Cholesterol is pulled from your blood into the liver to replenish these bile salts, and this process lowers blood levels of cholesterol.
Flax seeds lower blood pressure
A recent, randomized controlled year-long trial observed impressive reductions in blood pressure in patients with hypertension consuming flaxseed daily.[mfn] Pubmed [/mfn]
A large review of 11 studies found that taking flaxseeds daily for 3 months or more, lowered blood by 2 mmHg, while as little as 2mmHg can lower the risk of dying from a stroke by 10% and from heart disease by 7%.[mfn] Pubmed [/mfn]
Flax seeds contain high-quality protein
Flaxseed protein is rich in amino acids arginine, aspartic acid, and glutamic acid. It improves immune function, lowers cholesterol, prevents tumours, and has anti-fungal properties. [mfn] Healthline [/mfn]
Flaxseed protein also helps bring about a feeling of fullness between meals, hence reduce snacking.
Flaxseed even helps control blood sugar
Another great benefit of flaxseed to help lower blood sugar, hence supports diabetics.
A few studies found that when type 2 diabetes sufferers added 10-20 grams of flaxseeds to their daily dietary intake for just about one month, their blood sugar was lowered by 8% to as much as 20%. This is due to its insoluble fiber content, so it must be used in seeds or powder form and not oil form.
All these great benefits indeed help to class Flax Seeds as HIPP approved superfood.