7 Amazing Health Benefits Of Flax Seeds
Below are 7 powerful health benefits of flax seeds that you need to know about, you will also learn about the nutritional values of flax seeds, the side effects of flax seeds, and finally, how much flaxseed is safe to consume. Flax seeds also known as linseed are a food and fiber crop that grows mostly in cooler parts of the world.
There are 4 common varieties of flax seeds, brown, green, yellow gold, and golden flax seeds meal. Read on to discover the health benefits of flax seeds and how you can start adding them to your diet. Flax seeds can be used for their oil, as a nutritional supplement, and is famous for their high amounts of short-chain omega 3 fatty acids. As little as 100 mg go flax seed contains up to 54% of omega 3 and 6 fatty acids.
7 Amazing Health Benefits Of Flax Seeds
Flax seeds can be extremely beneficial to your health in so many ways because of their high amounts of short-chain omega 3 and 6 fatty acids, vitamin B-1, phosphorus, and potassium. It can be used for constipation and weight loss but it has other more important health benefits as well.
One of the most important health benefits of flax seeds is the effect it has on people who suffer from high blood cholesterol, consuming 30 grams of flax seeds daily can help reduce total & LDL Cholesterol levels significantly. This is due to the fiber content in flaxseeds which binds to bile salts and is then excreted from the body through the stool.
Consuming enough liquid with flax seeds can help relieve constipation dramatically due to the high amount of fiber content. Just 100 grams of flax seeds contains over 27 grams of dietary fiber. Fiber helps soften stools by giving them bulk and making it easier to pass. Add a tablespoon of flaxseeds to your smoothies to help keep you regular.
3. Heart Disease
Flax seeds contain three important compounds such as omega 3, lignan, and soluble fiber all of which are needed to minimize and even reverse the risk of certain types of heart diseases. This is because of the high fiber content which helps reduce high cholesterol and high blood pressure. Flax seeds also have anti-inflammatory and anti-arrhythmic properties which also contribute to a healthy heart.
4. Breast Cancer
Adding flax seeds to your daily diet routine can help reduce the risk of breast cancer in women by almost 70 %. Research shows that flax seeds have the potential of reducing tumor cell growth by blocking off blood supply causing the tumor to shrink in size. Another amazing benefit of flax seeds is for breast cancer patients is that it lowers estrogen production and receptors and helps generate more protective estrogen needed to stop cancer growth.
5. Ovarian Cancer
Studies show that consuming flax seeds regularly may help alter the progression of ovarian cancer in women. This is due to lignans found in flax seeds which increases antioxidant, anti-inflammatory, and carcinogen-deactivating enzymes. These enzymes decrease growth and increase the self-destruction of cancer cells.
6. Weight Loss
Flax seeds are very high in soluble and insoluble fiber which is great for keeping you full longer, detoxifying your colon, reduce sweet cravings, and eventually helps you lose weight. Note that flaxseed consumption without enough liquids can cause the opposite effect.
7. Digestive Health
Flax seeds are one of the highest magnesium and fiber-rich foods on the planet and when consumed with enough water, it has the ability to help you obtain a healthy gastrointestinal system and also helps reduce gut inflammation. Fiber helps regulate blood sugar and cholesterol levels. It also promotes digestive health by feeding gut bacteria. When combined with water, the mucilage gums in flax seeds become very thick making it a natural laxative.
Side Effects Of Flax Seeds
Flaxseed is normally safe to consume but having too much at once or more than 3 tablespoons per day can lead to mild or extreme intestinal discomfort, severe bloating, and bowel obstruction. Other side effects include allergic reactions, diarrhea, stomach pain, constipation, and extreme gas.
Nutritional values of 100 g or (3.5 oz) flax seeds
- Calories – 534
- Total fats -42 g
- Total carbs – 29 g
- Dietary fiber – 27 g
- Potassium – 813 mg
- Protein – 18 g
- Calcium – 25%
- Vitamin B-6 – 25 %
- Magnesium – 98 %
- Vitamin B-1- 1644 mg
- Phosphorus – 98%
Adding flax seeds to your diet daily can help promote healthy skin & hair, weight loss, lower cholesterol, fight cancer cells, help you obtain a healthy digestive system, and lower menopausal symptoms. Flax seeds are high in antioxidants, omega 3 fatty acids, fiber, and low in carbs.
Gradually working your way up to consuming 4 tablespoons or 40 grams of flax seeds per day can help protect your body from a wide range of health problems so what are you waiting for! Always grind your flax seeds immediately before consumption.
Just remember to drink enough liquids when using flax seeds for weight loss. Also, follow me on Pinterest for more awesome content!