Flaxseeds pack a **powerful** punch in your meal plan, aiming right at those pesky pounds. Yet, they aren’t a magic bullet for everyone.
Flax is grown for food and fiber, with the fibers used for linens, the oils used for wood finishing, and the seeds used for food and nutrition. Linseed is another common name for it.
Flaxseeds have health benefits, but there are some safety concerns about them. Continue reading to learn what the science says, how to use them, and who should avoid them.
According to research, the bacteria in a person’s gut (the microbiome) interact with substances found in many plant foods, which may have a favorable impact on health and weight. Some of these beneficial chemicals can be found in flaxseed, including:
Alpha-linolenic acid is abundant in flaxseed oil (40–60 percent Trusted Source). This vital polyunsaturated fatty acid is converted by the body into omega-3 fatty acids, which are anti-inflammatory and may aid weight loss.
Flaxseed fiber was found to reduce hunger and make people feel fuller and more content in a small research. Whole flaxseed may also assist to enhance glycemic management by balancing blood sugar and insulin levels, according to research. Both of these effects could aid in weight loss.
Flaxseeds are high in fiber, both soluble and insoluble. Obesity prevention may be aided by a high fiber intake, according to studies.
Flaxseed may help persons who are overweight or obese lose weight, according to the authors of a 2017 analysis of 45 randomized placebo-controlled trials.
Overall, the study on flaxseed suggests that it may help people lose weight, despite its limitations.
Flaxseed can be consumed in a variety of ways, including:
Whole flaxseeds can be purchased in brown or golden varieties, both of which are nutritionally equivalent. According to study, golden seeds have a higher omega-3 level, while brown seeds have a higher antioxidant content.
Breakfast cereals, smoothies, and baked goods all benefit from ground flaxseed. Salad dressings can be made with flaxseed oil.
Flaxseeds contain antinutrients, which may be harmful to your health. These include cyanogenic glycosides, which are found in higher concentration in unripe seeds and can harm the thyroid gland.
Another example is phytic acid, which can prevent calcium, zinc, magnesium, copper, and iron from being absorbed.
Some of these antinutrients can be reduced by soaking or sprouting the seeds. Flaxseed, on the other hand, may not be suitable for those with certain health problems.
Flaxseed appears to be well-tolerated in small doses, according to the National Center for Complementary and Integrative Health, with few documented negative effects. They do, however, recommend the following safety precautions:
Before taking flaxseed, check with your doctor if you’re on any medications (especially for diabetes, blood clotting, or thyroid issues).
Flaxseed and its oil are sometimes used for different ailments, such as:
People should keep in mind, however, that the scientific evidence supporting these applications may be limited or inconclusive.
Many people say that certain meals and therapies can help them lose weight. If a person is on medicine and wants to try a new treatment, they should do their own research and always see a doctor.
The following are some common foods and therapies that may help a person lose weight:
In most circumstances, however, the best approach is to eat a healthy, balanced diet and exercise regularly.
Flaxseed is a plant-based food that is high in fiber, antioxidants, and omega-3 fatty acids. It’s referred to as a “functional food” because it can be consumed to improve one’s health.
Flax was a crop grown in ancient Egypt and China. It has been used in Ayurvedic treatment in Asia for thousands of years.
Flaxseed is now accessible in a variety of forms, including seeds, oils, powder, pills, capsules, and flour. It’s used as a dietary supplement to help people avoid constipation, diabetes, high cholesterol, heart disease, cancer, and a variety of other ailments.
Lignans, antioxidants, fiber, protein, and polyunsaturated fatty acids like alpha-linolenic acid (ALA), or omega-3, are all found in flaxseed. These nutrients may assist to reduce the risk of a variety of diseases.
However, there isn’t enough evidence to back up all of these statements right now. Learn more about flaxseed and its potential health benefits in this article.
Flaxseed provides a number of nutrients that may be beneficial to one’s health.
Flaxseed, like other plant-based diets, is high in antioxidants. These can help prevent disease by eliminating chemicals from the body known as free radicals.
Natural processes and environmental influences both produce free radicals. Oxidative stress can occur when there are too many free radicals in the body, resulting in cell damage and disease. Antioxidants aid in the elimination of free radicals from the body.
Lignans, which appear to have antioxidant qualities, are abundant in flaxseed.
Flaxseed, according to some scientists, contains approximately 800 times more lignans than most other meals.
The sections that follow go through the potential health advantages of flaxseed in greater depth.
Omega-3 fatty acids are found in flaxseed. According to research, these may aid in the prevention of the growth of several types of cancer cells.
Flaxseed also includes lignans, which are antioxidants that prevent tumors from creating new blood vessels, perhaps slowing tumor growth.
According to a 2013 study, women who ate flaxseed on a regular basis had a decreased risk of breast cancer.
In addition, researchers determined in 2018 that flaxseed may help reduce the incidence of breast cancer after menopause.
Lignans are a form of phytoestrogen, a plant-based substance that has estrogen-like properties. Although there has been some concern that phytoestrogens may raise the risk of breast cancer, a new study reveals they may actually protect against it.
To improve heart health, the American Heart Association (AHA) recommends eating more fiber and omega-3 fatty acids. Lignans may also aid in the prevention of cardiovascular disease. All of these nutrients can be found in flaxseed.
Phytosterols are also found in flaxseed. Phytosterols are similar to cholesterol in structure, however they assist inhibit cholesterol absorption in the intestines.
Phytosterols may thus aid in the reduction of low-density lipoprotein (LDL) cholesterol, sometimes known as “bad” cholesterol, in the body.
Flaxseed’s influence on cholesterol levels in males with moderately elevated cholesterol was studied by researchers in 2010. For 12 weeks, participants consumed either a 20 milligram (mg) lignans capsule, a 100 milligram (mg) capsule, or a placebo.
After consuming lignans, cholesterol levels dropped, notably in those who took the 100 mg capsules.
Flaxseed consumption decreased LDL cholesterol levels and helped the body eliminate fat, according to the authors of a 2012 study involving 17 people, however they note that the total diet may also play an impact. Dietary flaxseed, according to the researchers, may help decrease cholesterol levels.
Omega-3 oils, which are found in oily fish, have also been linked to lower cardiovascular risk by certain researchers. Flaxseed has been proposed as an omega 3 source alternative to marine sources by researchers. People who eat a plant-based diet may find it useful as a result of this.
Flaxseed, according to the Arthritis Foundation, can aid with joint pain and stiffness. It’s used to treat rheumatoid arthritis, lupus, and Raynaud’s phenomenon in some people.
They add that there isn’t enough data to back up its usage for this reason, but that flaxseed’s ALA may help reduce inflammation.
People can take it:
Flaxseed may help lessen the incidence or intensity of hot flashes in women who are not on estrogen therapy during menopause, according to research published in 2007.
Further research by the same team in 2012, however, found that flaxseed did not make a difference.
Lignans and other phytoestrogens may aid in the prevention of chronic diseases like diabetes.
For 12 weeks in 2013, scientists gave 25 participants 0 g, 13 g, or 26 g of flaxseed. The subjects all had prediabetes and were either obese or overweight men or women who had gone through menopause.
The 13 g dose appeared to lower glucose and insulin levels while improving insulin sensitivity, whereas the other doses did not.
In addition, a 2016 rat study found that flaxseed components may help prevent type 1 diabetes and postpone the onset of type 2 diabetes. However, these findings may not be applicable to humans.
For 12 weeks, 99 patients with prediabetes were given 40 grams of flaxseed, 20 grams of flaxseed, or no flaxseed and no placebo. Flaxseed consumption showed to lower blood pressure, but it had no effect on blood sugar levels or insulin resistance.
The effects of flaxseed on diabetes symptoms are still unknown.
Flaxseed contains insoluble fiber, which does not dissolve in water and remains in the digestive tract after consumption. It absorbs water and adds mass there, which may aid regularity.
The National Center for Complementary and Integrative Health, on the other hand. According to the National Center for Complementary and Integrative Health (NCCIH), there is minimal evidence that flaxseed can aid with constipation.
Consuming flaxseed with insufficient water might aggravate constipation and lead to intestinal blockage, according to the NCCIH.
Additionally, consuming too much flaxseed or flaxseed oil can result in diarrhea.
In 2013, researchers discovered evidence that flaxseed dietary lignans helped mice recover from radiation damage.
When compared to mice who did not ingest lignans, those who did had lower levels of inflammation, injury, oxidative damage, and fibrosis, as well as a higher survival rate.
If more human testing show comparable effects, flaxseed lignans could be used to treat lung problems caused by radiation or radiation therapy.
Other conditions:
The NCCIH is actively sponsoring research to explore if the minerals included in flaxseed can assist with:
Flaxseed is used in Ayurvedic medicine for a variety of reasons, including:
A tablespoon of ground flaxseed weighing 7 g, according to the US Department of Agriculture, contains:
A teaspoon of flaxseed includes trace amounts of several vitamins and minerals, but not in substantial amounts. It also contains lignans, tryptophan, lysine, tyrosine, and valine, as well as mainly unsaturated fats that are good for you.
People should eat ground flaxseed instead of whole flaxseed since the nutrients in whole flaxseeds may not be absorbed by the intestines.
Chia seeds are another nutritious food to include in your diet.
Flaxseed’s nutrients may not be suitable for everyone. If you have any of the following symptoms, you should avoid flaxseed products or consult a doctor first:
Flaxseed eaters should, in general, do the following:
Avoid raw and unripe flaxseeds, as they may contain toxic compounds.
Consume flaxseed ground and with plenty of fluid, to prevent digestive problems.
Buy only small bottles of flaxseed oil in dark bottles and store them in the refrigerator, as the oil can spoil quickly. Also, avoid using the oil past the expiration date on the label.
Avoid heating flaxseed oil in cooking. Add the oil to already prepared dishes and avoid microwaving to reheat.
Flaxseed can be consumed raw, as an oil, or in pill form.
It’s found in convenience meals like muffins and other baked items, pastas, snack bars, and milk substitutes.
Instead of breadcrumbs, people can add a spoonful of flaxseeds to a muffin mix or use it to cover poultry.
Using too much flaxseed, on the other hand, can give meals a bitter taste that some people dislike. Starting with modest amounts and progressively increasing them according to taste is one option.
Flaxseed oil has been utilized by humans for thousands of years and offers a number of health benefits. Flaxseed oil is extracted from flaxseeds by manufacturers. Cooking and baking can be done with the oil.
Learn about the health benefits of flaxseed oil, such as lower cholesterol, fewer skin problems, and less inflammation, in this article.
We also discuss the potential dangers of utilizing flaxseed oil.
Flaxseed oil is extracted from ripened flaxseeds that have been cold pressed by producers. Linseed oil is another name for flaxseed oil.
Flaxseed oil is available in pill and liquid form in the market. It contains alpha-linolenic acid, a form of omega-3 fatty acid (ALA).
The body changes ALA from flaxseed oil to other fatty acids such as docosahexaenoic acid and eicosapentaenoic acid in modest concentrations.
Omega-3 fatty acids are essential for both physical and mental well-being.
The nutrients in flaxseed oil differ from those in the entire seed. Flaxseeds, for example, are high in fiber, magnesium, and vitamin B, but flaxseed oil isn’t.
Despite the fact that scientists have spent more time studying flaxseed than flaxseed oil, several studies on the oil have yielded encouraging findings.
The following are some of the potential benefits of flaxseed oil:
Flaxseed oil, like flaxseed, may help decrease cholesterol levels. Low-density lipoprotein (LDL), or “bad,” cholesterol may be reduced by the ALA in flaxseed oil.
In one tiny trial, 15 adults were randomly assigned to ingest flaxseed oil or maize oil once a day with dinner.
The cholesterol levels of the subjects were assessed at the start of the trial and again 12 weeks afterwards.
The cholesterol levels of those who consumed maize oil remained unchanged, but those who consumed flaxseed oil saw a considerable reduction in LDL.
Flaxseed oil may aid in the treatment of some cancers. Although additional research is needed before a definitive conclusion can be reached, certain animal studies appear promising.
A study of mice with lung cancers found that those who ate a 10% flaxseed diet had fewer tumors than those who ate a control diet.
Flaxseed and flaxseed oil have also been examined for its effects on various cancers.
According to one assessment of the literature, the fatty acid in flaxseed oil has been shown in animal tests to reduce the size and growth of breast tumors as well as increase cancer cell death.
Flaxseed oil may also have skin and hair advantages, such as alleviating some atopic dermatitis symptoms. Eczema is a long-term skin condition that causes red, itchy skin. Atopic dermatitis is a kind of eczema.
Flaxseed oil consumption was studied in mice with dermatitis in one study. The mice’s dermatitis symptoms, such as redness, swelling, and itching, had lessened after three weeks.
Flaxseed oil may also aid in the prevention of diabetes. In a systematic analysis published in 2015, researchers looked at trials to evaluate how flaxseed oil affected diabetics.
In one study, 25 patients with prediabetes were included. These were either menopausal women or overweight guys that took part in the study. For 12 weeks, they ate either 13 grams (g) or 26 grams (g) of flaxseed each day.
Those that consumed 13 g of flaxseed for 12 weeks had lower blood sugar levels. There were no differences in those who consumed higher amounts of flaxseed.
Researchers are baffled as to why the high-dose group saw no effects. While flaxseed oil may be beneficial to patients with prediabetes, additional research is needed to draw solid conclusions.
Flaxseed and its derivatives were found to lower circulating C-reactive protein, an inflammatory marker, in one meta-analysis. These findings, however, were only found in obese adults.
Flaxseed oil is generally safe to eat in little doses, according to the National Center for Complementary and Integrative Health.
Minor side effects may occur, depending on the dose and the individual’s response. The following are some of the possible side effects:
There isn’t many information about whether flaxseed oil is safe to eat while pregnant or breastfeeding.
Flaxseed oil is not regulated as a dietary supplement by the US Food and Drug Administration (FDA).
If someone wishes to take flaxseed oil for a specific health problem, they should first consult a doctor to ensure that there are no potential problems with their current medications or therapies.
A doctor may advise you to stop taking flaxseed a few weeks before your surgery.
Because flaxseed oil is light and heat sensitive, it’s best to buy it in an opaque or dark glass bottle and store it in a cold, dark location.
Flaxseed oil has a pleasant flavor. People can either consume a spoonful directly or use it to make dips and sauces.
Flaxseed oil can also be used in place of other oils or butter while cooking. Because flaxseed oil is heat sensitive, cooking with it will alter its nutritious characteristics.
Flaxseed oil is now available as a supplement in pill form for people who do not wish to add it to their food.
Flaxseed has been linked to weight loss in several studies. Its anti-inflammatory and antioxidant properties, as well as its high omega-3 concentration, could be the reason for this.
Flaxseed can aid with bowel regularity and blood sugar control when added to the diet as a food supplement. It could also have additional beneficial benefits on your health.
Flaxseed, on the other hand, includes antinutrients that may cause side effects in those with certain health conditions or who are taking medication.
If you’re going to take flaxseed, soak it or sprout it beforehand to make sure it doesn’t interfere with mineral absorption.
The nutritional content of flaxseed oil is lower than that of whole flaxseeds. It is, however, a good source of ALA, which is a form of omega-3 fatty acid. Adverse effects are uncommon and usually minor.
It’s easy to incorporate flaxseed oil into a healthy diet. It boosts omega-3 levels and may provide other advantages, such as lowering cholesterol and reducing inflammation.
Supplements containing flaxseed oil can be found at some health food stores and on the internet.
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