Flax seedsIt is rich in omega 3 fatty acids, fiber and proteins. It also contains lignans, which have powerful antioxidant effects. With these properties, it can reduce the risk of some types of cancer and help in the treatment of diabetes. also flax seedIt is stated that can aid weight loss, improve digestive health and protect the heart.
Here "What are the benefits of flaxseeds", "What is flax seed good for", "does flaxseed weaken", "what vitamins are in flaxseed", "does flaxseed work the intestines", "how to use flaxseed in the diet", "how to consume flaxseed" Answers to your questions ...
Nutritional Value of Flax Seeds
Flax seedsThere are brown and golden varieties that are equally nutritious. 1 tablespoon (7 grams) flaxseed content It is as follows;
Calories: 37
Protein: 3% of the RDI
Carbohydrate: 1% of the RDI
Fiber: 8% of the RDI
Saturated fat: 1% of the RDI
Monounsaturated fat: 0,5 grams
Polyunsaturated fat: 2,0 grams
Omega 3 fatty acids: 1597 mg
Vitamin B1: 8% of the RDI
Vitamin B6: 2% of the RDI
Folate: 2% of the RDI
Calcium: 2% of the RDI
Iron: 2% of the RDI
Magnesium: 7% of the RDI
Phosphorus: 4% of the RDI
Potassium: 2% of the RDI
What Are the Benefits of Flaxseeds?
High in omega 3 fatty acids
Flax seeds, for non-fish eaters and vegetarians, best omega 3 fatty acid is the source. These seeds contain a rich source of alpha-linolenic acid (ALA), a plant-based source of omega 3 fatty acids.
ALA is one of the two essential fatty acids that must be obtained from the foods we eat; our body cannot produce them. Animal studies, flax seedThe ALA in it prevents cholesterol from precipitating in the blood vessels of the heart, reduces inflammation in the arteries, and inhibits tumor growth.
A Costa Rican study involving 3638 people found that those who ate more ALA had a lower risk of heart attack than those who ate less ALA.
Also, in a large review of 250 studies involving more than 27 people, ALA was found to reduce the risk of heart disease by 14%.
Many studies have linked ALA with a lower risk of stroke. Also, a recent review of observational data concluded that ALA has similar heart health benefits compared to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
It is a rich source of lignans that can reduce cancer risk.
Lignans are plant compounds with antioxidant and estrogen properties, both of which lower the risk of cancer and promote health. Flax seeds Contains 800 times more lignan than other plant foods.
Observational studies, flax seed It shows that the risk of breast cancer is lower in those who eat, especially in post-menopausal women.
In addition, according to a Canadian study involving more than 6000 women, flax seed Those who eat are 18% less likely to develop breast cancer.
Flax seed In addition, it was determined that it has the potential to prevent colon and skin cancers in laboratory and animal studies. However, more research is needed to confirm this.
Rich in dietary fiber
A tablespoon flax seedIt contains 3 grams of fiber, which is 8-12% of the recommended daily intake for men and women. Moreover, flax seedContains two types of dietary fiber - soluble (20-40%) and insoluble (60-80%).
This fiber duo is fermented by bacteria in the large intestine, collecting stools and causing more regular bowel movements.
Soluble fiber improves the consistency of intestinal contents and slows digestion rate. This helps lower blood sugar and cholesterol.
On the other hand, insoluble fiber allows more water to bind to the stool, increasing its volume and making the stool soft. This is effective in preventing constipation and irritable bowel syndrome or is useful for those with diverticular disease.
Improves Cholesterol
Flax seedsAnother health benefit is its ability to lower cholesterol levels. In a study in people with high cholesterol, 3 tablespoons per day for three months eating flax seedsLowered the "bad" LDL cholesterol by almost 20%.
Another study on people with diabetes found that taking 1 tablespoon of flaxseed powder daily for a month provided a 12% increase in "good" HDL cholesterol.
30 grams per day for postmenopausal women flax seed consumption lowered total cholesterol and LDL cholesterol by approximately 7% and 10%, respectively.These effects flax seedIt is caused by the fiber inside.
Lowers blood pressure
Flax seeds Research on it has focused on its natural ability to lower blood pressure.
30 grams per day for six months in a study conducted in Canada flax seed The systolic and diastolic blood pressure of the eaters decreased by 10 mmHg and 7 mmHg, respectively.
For those with previous blood pressure therapy flax seed it further lowered blood pressure and reduced the number of patients with uncontrolled high blood pressure by 17%.
Also, looking at data from 11 studies, more than three days eating flax seedslowered blood pressure by 2 mmHg.
While this may seem insignificant, a 2 mmHg reduction in blood pressure can lower the risk of death from stroke by 10% and the risk of death from heart disease by 7%.
Contains high quality protein
Flax seedsis a plant-based protein source. Flax seedsThe protein of S is rich in amino acids such as arginine, aspartic acid and glutamic acid.
Numerous laboratory and animal studies have shown that this protein helps improve immune function, lowers cholesterol, prevents tumors, and has anti-fungal properties.
In a recent study, 21 adults were given either an animal protein meal or a plant protein meal. The study found no difference in appetite, satiety or food intake between the two meals.
Helps control blood sugar
Type 2 diabetes is a major health problem worldwide. It is characterized by high blood sugar levels due to insulin resistance in the body.
Few studies found 10-20 grams in their daily diet for at least a month. flax seed powder It found that people with type 2 diabetes who supplemented have seen an 8-20% reduction in their blood sugar levels.
This blood sugar lowering effect, especially flax seedIt is due to the insoluble fiber content of. Studies have found that insoluble fiber slows the release of sugar and lowers blood sugar.
Improves digestive health
Animal studies, flaxseed supplementhas shown that it can improve the health of the intestinal flora. Flax seedsThe soluble fiber in it helps digestion.
Flax seedslaxative properties It is widely used for. Flax seeds Drinking lots of water after eating helps prevent constipation.
Flax seeds The omega 3 fatty acids in it can help reduce inflammation and protect the lining of the GI tract. In people with a healthy digestive system, seeds promote beneficial intestinal flora.
Protects the heart
Flax seedsIt has been found that the omega 3 fatty acids present in the diet reduce the risk of coronary heart disease. It also helps improve the functioning of the arteries.
Alpha-linoleic acid (ALA) in seeds has been found to reduce pro-inflammatory compounds in the body. Flax seedsThe omega-3s in it can also help treat arthritis caused by inflammation.
May reduce menstrual cramps
Eating flax seedscan regulate ovulation in women. Regularly flax seed It has been found that women who ate it ovulate with each menstrual cycle. It can also help reduce menstrual cramps.
Another important research, flax seedHe notes that it can help alleviate hot flashes.
It is gluten free
Flax seedsis a great substitute for gluten-containing grains. If you have a gluten intolerance, you will have trouble digesting most grains. Flax seedsceliac disease or a super food for those with gluten sensitivity.
Benefits of flax seeds for pregnant women
Flax seeds It is a rich source of fiber, omega 3 and a good protein that pregnant women need. Fiber can help treat constipation that occurs during pregnancy. Protein and omega 3s are critical to the health of the child.
Skin benefits of flaxseeds
Flax seedsThe omega 3 fatty acids in it contribute to skin health. It moisturizes and smoothes the skin. Studies, flax seed It shows that dietary supplements can balance anti-and pro-inflammatory compounds and support healthy aging.
Flax seeds, psoriasis It can also help treat ailments such as eczema and eczema, but there is no direct evidence on this.
Flax seedsIts anti-inflammatory properties can also treat skin inflammation. According to animal studies, the antioxidants in the seeds may help reduce the risk of skin cancer.
Flax seedsYou can use it as a face mask. Two tablespoons of raw honey, a teaspoon of fresh lemon juice and a tablespoon linseed oilStir. Apply the mixture directly on your face. Let it sit for 15 minutes and wash it off with normal water. Do it every day in the morning.
Flaxseed benefits for hair
Brittle hair is often attributed to a lack of omega 3 fatty acids. Flax seeds As it is rich in these fatty acids, it strengthens hair, improves hair quality and, according to animal studies hair losswhat he was fighting against.
It may also help prevent a condition called cicatricial alopecia, a condition of permanent hair loss caused by inflammation.
Slimming with Flax Seeds
Calories in flaxseeds is low. It can aid weight loss by accelerating metabolism, improving digestion, reducing inflammation and providing satiety. Of flaxseeds to weaken the benefits are as follows;
Omega 3 fatty acids reduce inflammation
Eating flax seedsHelps balance the ratio of omega 3 to omega 6, thus reducing chronic inflammation and the likelihood of weight gain.
Dietary fiber keeps you full
Dietary fiber is a type of carbohydrate that people cannot digest or absorb. It is mostly found as soluble and insoluble in whole grains, nuts, vegetables and fruits.
Flax seeds It contains both soluble fiber (mucilage gum) and insoluble fiber (lignin and cellulose). Soluble fiber forms a gel-like substance that slows the absorption of food in the digestive tract. This makes you feel full for a long time.
Insoluble fiber supports the growth of good gut bacteria. Intestinal bacteria then fermenting soluble dietary fiber short chain fatty acids produces. These short-chain fatty acids help improve metabolism.
It is a source of protein
Flax seeds rich in protein. 100 grams contains about 18.29 grams of protein. Proteins help build lean muscle, giving the body a slim and toned appearance. Muscles also contain larger numbers of mitochondria (cell organelles that help convert glucose into ATP), thus giving a serious boost to metabolism.
Lignans remove toxins
Flax seeds It contains about 800 times more lignan than other plants. These phenolic compounds act as antioxidants that help scavenge free radicals. Free radicals are dangerous as they cause DNA damage, leading to chronic low-grade inflammation. This causes obesity, insulin resistance, and type 2 diabetes.
Nutrition Journal a study published by 40 grams flax seed powder confirmed that consuming it helps reduce inflammation and insulin resistance.
Low in calories
A tablespoon ground flax seeds It contains about 55 calories. It also provides 18 grams of protein and some dietary fiber that keep you full for longer. This way, you can easily create a calorie deficit by giving the body the chance to use stored glycogen and fat.
Using Flax Seeds
- Flax seeds The best way to consume it is in sprouted form. Soaking and sprouting them removes phytic acid and also increases mineral absorption. You can soak the seeds in lukewarm water for 10 minutes or in cold water for 2 hours.
- Consume the seeds with plenty of water.
You can add the seeds to your morning cereal or breakfast smoothie. You can also add it to salads.
- Eating flax seeds The best time to eat is early in the morning, with breakfast.
What Are the Harms of Flaxseed?
Flax seeds it may cause adverse effects in some people. Excessive consumption of these seeds can lead to negative consequences such as nausea, constipation, bloating, and abdominal pain.
May Lower Blood Sugar
Flax seeds Because it can lower blood sugar levels, people who already take diabetes medication may experience alarmingly low blood sugar levels if they consume too much. It is useful to get help from the doctor in this regard.
May Lower Blood Pressure
Flax seeds helps to lower blood pressure. However, the seeds can cause hypotension (extremely low blood pressure) if taken with medications to treat high blood pressure. Therefore, people taking blood pressure medications should be careful.
May Slow Blood Clotting
Studies show that omega 3 fatty acids can reduce blood clotting and increase bleeding.
People with bleeding disorders should not take them, as the seeds are rich in omega 3 fatty acids and can show a significant reduction in blood clotting. Also, at least two weeks before surgery flax seed do not consume.
May Aggravate Hormone Sensitive Situations
Flax seeds It mimics the estrogen hormone, which can aggravate hormone-sensitive conditions such as breast, uterine, ovaries and uterine fibroids.
May Cause Problems During Pregnancy and Breastfeeding
Because the seeds can mimic estrogen, they can cause problems in pregnant and lactating women. Please consult a doctor before using it.
How much flax seeds should you eat daily?
The health benefits recorded in the above studies are just 1 tablespoon of ground per day flax seed observed with.
However, 5 tablespoons (50 grams) daily flax seedIt is recommended to use a smaller amount than.
As a result;
Flax seeds Contains a high concentration of fiber and omega 3 fatty acids, this ingredient offers various health benefits. These seeds can help fight cancer, treat diabetes, and promote weight loss.
However, excessive consumption can cause negative side effects. Therefore, you consume flax seedPay attention to the amount of.
