12 Health Benefits Of FLAX SEEDS That No One Knows About.
Flaxseeds have been consumed for over 6,000 years!
They have been highly prized since ancient times and remain one of the most cultivated foods in the world.
Flax seeds are considered a "superfood". But why ?
Simply because they contain anti-inflammatory omega-3 fatty acids ...
... and antioxidant substances called lignans, perfect for hormonal balance.
Among their many benefits, flax seeds help improve digestion, heart health, lower cholesterol and restore hormonal balance.
here are the 12 health benefits of flax seeds that no one knows about. Look :
1. High in fiber
Flax seeds contain a high level of mucilaginous gum, a water-soluble gelling fiber.
This fiber is not digested and prevents food from passing too quickly from the stomach to the small intestine.
This promotes the absorption of nutrients and gives a feeling of fullness.
Since the fiber in flax seeds cannot be broken down in the digestive tract, their calories will not even be absorbed.
Flax is low in carbohydrates, but extremely high in soluble and insoluble fiber.
This promotes colon detoxification, fat loss, and reduces cravings for sugar.
We should all consume between 25 and 40 grams of fiber daily from high fiber foods.
2 tablespoons of flaxseed per day provide about 20-25% of your fiber needs.
2. Rich in omega-3 fatty acids
We hear a lot about the health benefits of fish oil and omega-3 fatty acids.
This is also one of the reasons that flax seeds, walnuts and chia seeds are known.
Fish oil contains eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
These 2 omega-3 fatty acids are contained only in foods of animal origin and are essential for good health.
Although flax seeds do not contain EPA or DHA, they do contain a type of omega-3 called alpha-linolenic acid (ALA), which has the same type of action on the body.
This is because alpha-linolenic acid is a fatty acid that helps reduce the risk of coronary heart disease and high blood pressure.
This acid also improves platelet function, reduces inflammation, promotes endothelial cell function, protects arterial function and reduces cardiac arrhythmias.
3. Healthier skin and hair
Why are flax seeds good for the hair? Because they make them brighter, stronger and more resistant.
The ALA fats they contain are also beneficial for the skin and hair.
They provide essential fatty acids as well as B vitamins, which reduce skin dryness and flaking.
They also help treat acne, rosacea and eczema.
Flax can also help reduce dry eyes due to its lubricating effects.
Flaxseed oil can also be used for skin, nails, eyes and hair, as it has an even higher concentration of healthy fats.
If you want healthier skin, hair and nails, add 2 tablespoons of flax seeds in fresh fruit juice or 1 tablespoon of flaxseed oil to your daily diet.
You can take up to 2 tablespoons of flaxseed oil per day orally to hydrate your skin and hair.
It can also be mixed with essential oils and used topically as a natural moisturizer, as it penetrates the skin perfectly.
4. Reduce cholesterol and treat hyperlipidemia
Adding flax seeds to your daily diet naturally lowers cholesterol levels by increasing the amount of fat that is passed out in the stool.
The soluble fiber content in flax seed traps fat and cholesterol in the digestive system, so it cannot be absorbed.
These fibers also trap bile, which is made from cholesterol in the gallbladder.
The bile is then rejected by the digestive system, causing the body to make more of it.
This makes it possible to use the excess cholesterol in the blood and therefore to reduce it.
Hyperlipidemia is an abnormally high concentration of fats or lipids in the blood.
It is one of the biggest risk factors for heart disease.
Studies show that flax seeds (not flaxseed oil) can lower these lipids significantly.
5. Do not contain gluten
Flax seeds are the perfect substitute for cereals containing gluten.
Grains, especially those that contain gluten, can be difficult for many people to digest.
But flax seeds are generally better tolerated. In addition, they are anti-inflammatory.
Flax seeds absorb a lot of liquid and bind the ingredients together.
Thus, they are perfect for gluten-free baking or bread recipes, especially for people with celiac disease or gluten intolerance.
I often use flax seeds with coconut flour in my recipes.
They add the necessary binder to form a pleasant texture.
They are also a good alternative to animal fats.
6. Help to better manage diabetes
Flax seeds are well known to limit spikes in blood sugar, making them a potential good tool for diabetics.
When people with diabetes took 1 tablespoon of ground flax seeds per day for a month, they saw a significant drop in the levels of sugars, triglycerides and cholesterol in the blood on an empty stomach.
Flax seeds also improve insulin sensitivity in people with glucose intolerance.
After 12 weeks, there is a slight but significant drop in insulin resistance.
7. Rich in antioxidants
One of the biggest benefits of flax seeds is that they are rich in antioxidants.
In particular, the antioxidant called lignan, a unique polyphenol bound to the fibers of the seed.
Lignans provide us with antioxidants that reduce damage caused by free radicals.
Flax seeds therefore have anti-aging, hormonal rebalancing and cell regeneration effects.
These antioxidants are found in unprocessed plant foods, including seeds, whole grains, beans, berries, and nuts.
Junk food, smoking, taking antibiotics, and obesity all have a negative effect on the level of lignan circulating in our bodies.
This is why a nutrient dense diet is important.
Lignans are considered to be natural "phytoestrogens" which act quite similar to the hormone estrogen.
The phytoestrogens in flaxseed can alter estrogen metabolism, causing their activity to increase or decrease depending on a person's hormonal status.
For example, in postmenopausal women, lignans can cause the body to produce less active forms of estrogen. Which would slow the growth of tumors.
Lignans are also known for their antiviral and antibacterial properties.
This is why regular consumption of flaxseed reduces the frequency or severity of colds and flu.
Polyphenols even promote the production of probiotics in the gut and help eliminate fungi and candida from the body.
8. Regulate blood pressure
According to a Canadian study: "flaxseed induces one of the most powerful antihypertensive effects obtained by a dietary intervention".
According to another study, ingesting flax seeds could cause a significant drop in systolic and diastolic blood pressure.
The results are visible in just 12 weeks!
Flaxseed oil may also have an effect on diastolic blood pressure, but not on systolic pressure.
Lignan extracts don't seem to have any effect either.
So, if you want to lower your overall blood pressure, choose ground flax seeds.
9. Facilitate digestion
One of the most recognized benefits of flax seeds is their ability to aid digestion.
This is because the ALA in flax reduces inflammation and protects the lining of the digestive tract.
Flax seeds have been shown to have a beneficial effect in people with Crohn's disease and other digestive conditions.
But be aware that they are also beneficial for people who have a "normal" digestive system.
The fiber contained in flax seeds maintains the "good bacteria" of the colon, responsible for cleansing the body.
Flax seeds have a very high content of soluble and insoluble fiber, which helps maintain normal bowel movements.
Thanks to their gelatinous texture, it is the best remedy against constipation.
Consider eating ground flax seeds to regulate your daily transit.
Or you can add 1 to 3 tablespoons of flaxseed oil in 250 ml of carrot juice.
Flax seeds also contain magnesium, another nutrient that improves digestion by hydrating stools and relaxing muscles in the digestive tract.
10. May decrease cancer risk
As part of a healthy diet, flax seeds may prevent certain types of cancer, including breast, prostate, ovarian and colon cancer.
This is why flax is part of the Budwig diet protocol.
This diet is a natural approach to preventing and treating cancer.
It consists of eating, once a day, a recipe based on cottage cheese or yogurt, flax seeds and linseed oil.
It is sometimes called: linseed oil diet.
A study shows that consuming flaxseeds reduces the risk of breast cancer by slowing the growth of tumors.
Thus, the risk of developing breast cancer is lower in women who consume greater amounts of dietary fiber, lignans, carotenoid antioxidants, stigmasterol, vegetables and poultry.
This is why experts recommend mainly vegetarian diets to reduce the risk of hormonal cancers.
The lignans in flax are converted by intestinal bacteria to enterolactone and enterodiol (types of estrogen), which balance estrogen and progesterone levels.
All of this helps reduce the risk of endometrial and ovarian breast cancer.
11. Promote weight loss
What is the connection between flax seeds and weight loss?
Quite simply, flax seeds prevent weight gain and act against obesity.
Since they are high in healthy fats and fiber, you feel fuller faster and longer.
Clearly, you eat as much but without gaining weight, because the feeling of satiety is there more quickly.
As they regulate hormonal balance, flax seeds also prevent weight gain for hormonal reasons.
As part of your diet, simply add a few teaspoons of ground flax seeds to your soups, salads or smoothies.
12. Reduce symptoms of menopause
The lignans in flax seed have many benefits for postmenopausal women.
In fact, flax seeds are an alternative to hormone therapy in some cases, or as a supplement to balance hormones.
Flax balances estrogen and helps reduce the risk of osteoporosis.
These seeds provide relief to women during menstruation by maintaining the regularity of the cycle.
To take advantage of this, take 1 to 2 tablespoons of flax meal in a smoothie for breakfast, as well as a tablespoon of flaxseed oil during the day.
What are flax seeds anyway?
Flax seeds are small seeds that are brown or golden in color.
They are an excellent source of dietary fiber, minerals such as manganese, thiamine and magnesium, and vegetable protein.
Flax produces one of the seeds richest in omega-3 fatty acids of vegetable origin.
These seeds are also the best source of lignans in the diet: because they contain about 7 times more lignans than sesame seeds, for example.
Ground flax seeds are more beneficial than whole flax seeds. And it's even better when sprouted and ground into flax meal.
Thus, the body better absorbs both types of fibers, amplifying all their benefits.
When the seeds remain whole, they pass through the body undigested. So we do not benefit from all of its advantages.
Linseed oil is made from seeds that are pressed. This oil is easily digested and is a concentrated source of healthy fats.
Chia seed or flax seed?
Flax seeds and chia seeds both contain a lot of fiber and omega-3 fatty acids, called alpha-linolenic acid, or ALA.
But, flax seeds are a better source of ALA than chia seeds.
Like flax seeds, chia seeds can absorb a lot of water, help you feel full, prevent constipation, and aid digestion.
Flax seeds contain less fiber than chia seeds.
Flax seeds contain a lot of lignans, whereas chia seeds do not.
However, chia seeds contain other antioxidants, especially black chia.
Chia seeds contain more calcium than flax seeds, which makes them a good addition to a vegan or vegetarian diet.
They also provide other vitamins and minerals, such as zinc, copper, phosphorus, manganese, magnesium and potassium.
Both seeds are a good source of protein, but flax seeds contain more than chia seeds.
Chia seeds can be eaten in any form, while flax must be sprouted and ground.
Flax seeds, on the other hand, are likely to go rancid over time, so they should be stored in the refrigerator to prolong their freshness.
Where can I find flax seeds?
You will find flaxseed in organic stores, in bulk or in sachets, but also here on the Internet.
How to store flax seeds?
Flax seeds can be stored whole or ground in an opaque container in the refrigerator or freezer. Coarsely ground flax seeds can also be stored at room temperature for up to 10 months without spoilage or loss of benefits.
Can you bake flax seeds in the oven?
One of the most common questions is whether cooking has an effect on the omega-3 fatty acids in flax. They can be baked at 150 ° C for about 3 hours without damaging them.
Some recipes
- Add 1 to 3 tablespoons of ground flax seeds to your morning smoothie. Add plenty of water or almond / coconut milk. You will see, the seeds absorb the liquid very quickly and swell.
- Mix a tablespoon of flax seeds with yogurt and raw honey.
- Bake ground flax seeds in muffins, cookies and bread.
- Add them to a homemade granola.
- Mix them with water and use them as an egg substitute in vegetarian / vegan recipes.
Your turn...
Have you tried flax seeds? Tell us in the comments if it worked for you. We can't wait to hear from you!
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Also to discover:
The 10 Benefits of Chia Seeds That No One Knows About
The 15 RICHEST Foods in Vegetable Protein.
