Ground Flax Health Benefits
Supports heart health
Reduces the risk of heart disease
Reduced inflammation
Improved brain function
Promotes digestive health
Prevents constipation
Lower cholesterol
Lowers blood pressure
Helps regulate blood sugar levels
Protects against cellular damage
May help reduce the risk of certain cancers
Supports hormonal balance
May alleviate menopausal symptoms
Aids in weight management
Rich in Omega-3 fatty acids (ALA)
High in antioxidants (lignans)
Improves skin health
Supports immune function
Enhances nutrient absorption
May improve fertility
Improves Hair Health
Is Flax Good for You?
Yes, and here's why explained:
Supports heart health: Flaxseeds contain omega-3 fatty acids that help maintain a healthy heart by reducing artery inflammation and preventing plaque buildup.
Reduces the risk of heart disease: Flaxseed fibre, lignans, and omega-3s work together to lower blood pressure and cholesterol, reducing heart disease risk.
Reduced inflammation: Alpha-linolenic acid (ALA), a type of omega-3 in flaxseeds, has anti-inflammatory properties that can alleviate symptoms of chronic inflammatory diseases.
Improved brain function: Omega-3 fatty acids in flaxseeds support brain health, improving cognitive functions and potentially reducing the risk of neurodegenerative diseases.
Promotes digestive health: High in soluble and insoluble fibre, flaxseeds help maintain bowel regularity and promote gut health.
Prevents constipation: The insoluble fibre in flaxseeds adds bulk to the digestive tract, aiding in regular bowel movements and preventing constipation.
Lower cholesterol: Soluble fibre in flaxseeds binds to cholesterol in the intestine, preventing its absorption and lowering blood cholesterol levels.
Lowers blood pressure: Studies suggest that consuming flaxseeds can significantly reduce blood pressure levels.
Helps regulate blood sugar levels: The soluble fibre in flaxseeds slows down the release of sugar into the blood, helping to regulate blood sugar levels.
Protects against cellular damage: Flaxseeds are rich in antioxidants, particularly lignans, which protect cells from oxidative stress and damage.
May help reduce the risk of certain cancers: Lignans in flaxseeds have been linked to a reduced risk of breast, prostate, and colon cancer.
Supports hormonal balance: Flaxseeds contain phytoestrogens that can mimic estrogen in the body, helping to balance hormones, especially in postmenopausal women.
May alleviate menopausal symptoms: The phytoestrogens in flaxseeds may help reduce hot flashes and other menopausal symptoms.
Aids in weight management: High fibre content in flaxseeds helps you feel full longer, aiding in weight control and management.
Rich in Omega-3 fatty acids (ALA): Flaxseeds are a top plant-based source of alpha-linolenic acid (ALA), which is beneficial for heart health and reduces inflammation.
High in antioxidants (lignans): Flaxseeds are a rich source of lignans, which have antioxidant properties that help protect against aging and various chronic diseases.
Improves skin health: The essential fatty acids in flaxseeds can improve skin hydration, reduce dryness, and possibly reduce acne and eczema symptoms.
Supports immune function: Omega-3 fatty acids and lignans in flaxseeds may enhance the immune system by affecting immune cells positively.
Enhances nutrient absorption: The fibre in flaxseeds can help improve digestive health, potentially enhancing the absorption of nutrients from the diet.
May improve fertility: For women, the lignans in flaxseeds can promote fertility by improving ovulation and stabilizing estrogen levels.
Improves Hair Health: Essential fatty acids in flaxseeds nourish the scalp and hair, promoting healthier, stronger hair and potentially supporting growth.
Flaxseed in Daily Diet
Incorporating flaxseeds into your daily diet can be simple and versatile. Ground flaxseed or flaxseed meal can be added to food easily. For example, smoothies, baked goods like muffins, or sprinkled over cereals and salads. Using a food processor or coffee grinder to grind the seeds fresh ensures you get the most nutritional benefits.
Hair Health
Flaxseeds are excellent for improving hair health due to their rich content of essential fatty acids. These fatty acids nourish the scalp. This can promote healthier, stronger hair and potentially support growth.
Digestive Health
Flaxseeds are high in fibre. Fibre is crucial for a healthy digestive tract. The fibre in flaxseeds helps regulate blood sugar. Soluble fibre does this. Insoluble fibre aids in preventing constipation. Drink plenty of water when eating flaxseeds. This ensures that the fibre moves smoothly through the digestive system.
Managing Health Conditions with Flaxseed
Flaxseeds have been found to be beneficial for many health concerns. This includes postmenopausal women and diabetic patients. The lignans in flaxseeds help balance hormones. This may reduce the risk of hormone-sensitive cancers such as ovarian cancer. It may also reduce hot flashes in postmenopausal women.
For those with diabetes, the fibre and omega-3 content in flaxseeds assist in glycemic control. Flax can improve insulin sensitivity. Regular flaxseed consumption can help manage blood pressure levels. It may lower the risk of chronic diseases, making it a valuable addition to the diet for overall human health.
Including flaxseeds in your daily diet offers potential health benefits. They are a rich source of lignans. Lignans have antioxidant properties and can help protect against cell damage.
What are Flaxseeds?
Flaxseeds (linseeds) are little seeds from flax plants (Linum usitatissimum). There are two main types of flaxseeds sold commercially. They are brown and golden, with brown being the most commonly available.
Brown flaxseeds have a dark brown colour and a nutty taste. Golden flaxseeds, sometimes called yellow flaxseeds, have a lighter colour and a milder taste than brown flaxseeds. Both types have a rich omega-3 fatty acid, lignan and dietary fibre content.
What are Lignans?
Lignans are plant compound that has antioxidant properties. They are classed as phytoestrogens, meaning they have oestrogen (estrogen)-like properties.
Some people worry about foods that are phytoestrogenic as they are concerned that the plant oestrogen resembles our own and will interact with our oestrogen receptors. However, plant oestrogen is significantly weaker than what humans produce.
The impact of phytoestrogens on hormonal balance is a complex and multifaceted topic. Phytoestrogens, such as those found in soy and other plant-based foods, have structures that resemble the hormone estrogen and can interact with estrogen receptors in the body. However, their estrogenic activity is much weaker than the human body's estrogen.
When lignans reach our gut, our bacteria produce enterolignans with antioxidant properties. This process is called microbial conversion. The main enterolignans developed at this stage are enterodiol and enterolactone.
These two enterolignans act to scavenge free radicals and guard against oxidative damage. Their activity can help to balance hormones and reduce the risk of cardiovascular disease and some cancers.
Microbial conversion of lignans can differ between individuals. Contributing factors include microbiota composition, what 'bugs' and other microorganisms you have in your gut, and overall gut health.
A healthy gut microbiome with the optimal composition will have better microbial conversion. Conversion rates are another reason to take gut health seriously and look after your microbiome.
What are the Potential Health Benefits of Lignans?
The potential benefits of lignans are exciting but still a growing research area. For the latest research, I suggest going to NutritionFacts.org. Dr Greger recommends 1 tablespoon of ground flaxseed each day.
Digestive Health: Lignans can be converted into enterolignans, such as enterodiol and enterolactone, which may have prebiotic properties and contribute to a healthy gut microbiome.
Anti-Cancer Effects: More research is needed, but studies have suggested potential anti-cancer properties, principally with hormone-related cancers such as breast, prostate, and ovarian.
Antioxidants: When lignans go through microbial conversion, they become enterolignans that act like antioxidants in the body, helping reduce free radicals' effect and protect cells from oxidative damage.
Cardiovascular Health: Lignans may have a protective effect on the cardiovascular system. Research has associated consumption with reduced risk of heart disease, improved lipid profiles (lowered LDL cholesterol and increased HDL cholesterol), and reduced blood pressure.
Hormone Balance: Lignans can bind to oestrogen receptors in the body, mimicking and blocking the effects of estrogen. This behaviour benefits conditions linked to estrogen imbalances, such as menopausal symptoms or hormonal cancers.
What are the Health Benefits of Omega-3?
Omega-3 fatty acids are essential for brain health, reducing inflammation, and supporting heart health. Other sources of ALA include chia seeds and walnuts.
Omega-3 fatty acids are a group of essential polyunsaturated fatty acids. There are three main types of omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
Flaxseeds are an excellent source of alpha-linolenic acid (ALA). They have one of the highest concentrations of ALA out of all the plant foods, which our bodies cannot produce independently. There is controversy around the efficiency of converting ALA to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Some influencing factors are genetics, gender, overall diet, and health status.
To increase your intake of EPA and DHA, some doctors recommend individuals take algae supplements. Dr Klapper publicly said he wasn't comfortable recommending these supplements sending shock waves through the plant-based community. More recently, after conducting personal experiments, he has recommended algae supplements. You should research omega-3 and decide what you feel is right for you.
What are the Health Benefits of Fibre?
Flaxseeds contain soluble and insoluble fibre. Fibre helps assist healthy digestion, control blood sugar, and manage weight as it makes us feel full. The shell of flaxseeds is indigestible, but when ground, the meal turns into a gel-like substance that easily moves through our digestive system if you are drinking enough water.
Is there Oxalate in Flax Seeds?
Yes, flax seeds contain oxalates. But in relatively low amounts compared to other foods. It's generally safe for most people to consume flax seeds. However, those with kidney stone concerns should consume them in moderation.
What is the Best way to Consume Flaxseed?
The best way to consume flaxseed is freshly ground. Flaxseeds come in many forms, whole, ground, in products or as oil. If you eat them whole, they tend to pass undigested. The whole seed has a hard shell that must be cracked open to receive the most nutritional benefits.
To grind flaxseeds, you can use a blender or a coffee grinder. It is best to keep flaxseeds in a cool dark place like a refrigerator to stop them from degrading and potentially becoming rancid.
Ground flax meal is versatile. It can be mixed into your breakfast bowl, put in smoothies (you can do this unground as they will become ground in the blender), included in baking or used as an egg replacement due to their gel-like qualities.
Simple Smoothie Recipe
Ingredients
1 ripe banana
1 cup frozen berries (such as blueberries, strawberries, or mixed berries)
1 cup mylk (or any plant-based milk of your choice)
1 tablespoon flaxseeds
1 date for sweetness
You might like to add some greens or other vegetables to improve the nutrition. I suggest frozen kale or cauliflower.
Method
Place all ingredients into a blender and blend until smooth. Enjoy!
Summary
Ground flax health benefits are many. Eating flaxseeds can have many health benefits. They are versatile and can be easily included in a healthy plant-based diet. Flax is one thing we should try to eat every day, to find out what else we should be including in our diet read What Should You Eat Daily?
If you would like a recipe maybe Smoothie Recipe: Kale Banana Breeze is your next read. I hope you found this informative. If you know anyone who you think would benefit from this post, please share.
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