For centuries, flax seeds have been valued for their health benefits. In fact, Charlemagne ordered his subjects to eat flaxseed for their health. Therefore, it is not surprising that they acquired the name Linum usitatissimum, which means "most useful". Flaxseeds are now considered a "superfood" as more scientific research points to their health benefits. Here are 10 health benefits of flaxseed that are backed by science.
1. Flax seeds are loaded with nutrientsCultivated since the dawn of civilization, flaxseed is one of the oldest crops. There are two types, brown and golden, which are equally nutritious. A typical serving size for ground flaxseed is 1 tablespoon (7 grams). One tablespoon of ground flaxseed contains the following (1): Calories: 37 Protein: 1.3 grams Carbohydrates: 2 grams Fiber: 1.9 grams Total fat: 3 grams Saturated fat: 0.3 grams Monounsaturated fat: 0.5 grams Polyunsaturated Fat: 2.0 grams Omega-3 Fatty Acids: 1,597 mg Vitamin B1: 8% from RDI Vitamin B6: 2% from RDI Folate: 2% from RDI Calcium: 2% from RDI Iron: 2% from RDI Magnesium: 7% from RDI Phosphorus: 4% by RDI Potassium: 2% by RDI Interestingly, the health benefits of flaxseeds are mainly due to the omega-3 fatty acids, lignans and fiber they contain.
2. Flaxseeds are high in Omega-3 fatsIf you're a vegetarian or don't eat fish, flaxseeds may be your best source of omega-3 fats. They are a rich source of alpha-linolenic acid (ALA), a predominantly plant-based omega-3 fatty acid. ALA is one of two essential fatty acids that you must get from the food you eat because your body does not make them.
3. Ленените семена са богат източник на лигнани, които могат да намалят риска от рак
Лигнаните са растителни съединения, които имат антиоксидантни и естрогенни свойства, като и двете могат да помогнат за намаляване на риска от рак и подобряване на здравето.
Интересното е, че ленените семена съдържат до 800 пъти повече лигнани, отколкото другите растителни храни.
Проучвания показват, че тези, които ядат ленени семена, имат по-малък риск от рак на гърдата, особено жените в постменопауза.
4. Flaxseeds are rich in dietary fiber
Just one tablespoon of flaxseed contains 3 grams of fiber, which is 8–12% of the recommended daily intake. Moreover, flaxseed contains two types of dietary fiber – soluble (20–40%) and insoluble (60–80%). This duo fiber is fermented by bacteria in the colon, bulking up stool and leading to more regular bowel movements. On the one hand, soluble fiber increases the consistency of intestinal contents and slows down the rate of digestion. It has been shown to help regulate blood sugar and lower cholesterol. On the other hand, insoluble fiber allows more water to bind to the stool, increasing its bulk and resulting in softer stools. This is useful in preventing запек и за тези, които имат синдром на раздразнените черва или дивертикуларно заболяване.
5. Flaxseeds can improve cholesterol
Another health benefit of flaxseeds is their ability to lower cholesterol levels. In one study in people with high cholesterol, consuming 3 tablespoons (30 grams) of flaxseed per day for three months lowered total cholesterol by 17% and "bad" LDL cholesterol by nearly 20%. Another study of people with diabetes found that taking 1 tablespoon (10 grams) of flaxseed per day for one month resulted in a 12% increase in "good" HDL cholesterol. In postmenopausal women, consuming 30 grams of flaxseed daily lowered total cholesterol and LDL cholesterol by approximately 7% and 10%, respectively. These effects appear to be due to the fiber in flaxseed, as it binds to bile salts and is then excreted by the body. To replenish these bile salts, cholesterol is pulled from the blood into the liver. This process lowers blood cholesterol levels.
6. Flaxseeds can lower blood pressure
Research on flaxseed has also focused on its natural ability to lower blood pressure. A Canadian study found that eating 30 grams of flaxseed daily for six months lowered systolic and diastolic Blood Pressure by 10 mmHg and 7 mmHg, respectively. For those who have already taken medication for Blood Pressure, flaxseeds lower blood pressure even more and reduce the number of patients with uncontrolled hypertension Blood Pressure with 17%.
7. They contain high-quality proteinFlaxseeds are a great source of plant protein and interest in flax protein and its health benefits is growing. Flaxseed protein is rich in the amino acids arginine, aspartic acid and glutamic acid. Numerous studies have shown that flaxseed protein helps improve immune function, lowers cholesterol, prevents tumors, and has antifungal properties. If you're considering cutting back on meat and are worried you'll be too hungry, flaxseeds are your answer.
8. Flaxseeds can help control blood sugar
Type 2 diabetes is a major health problem worldwide. It is characterized by high blood sugar levels as a result of either the body's inability to secrete insulin or resistance to it. Several studies have found that people with diabetes type 2 who added 10–20 grams of flaxseed powder to their daily diet for at least one month saw a reduction in blood sugar levels by 8–20%. This blood sugar-lowering effect is mostly due to the insoluble fiber content of flax seeds. 9. Flaxseeds are satiating, which can help with weight control If you tend to overeat, you may want to consider adding flaxseeds to your diet to stave off hunger pangs. One study found that adding 2.5 grams of ground flax fiber extract to food reduced hunger and overall appetite. The feeling of reduced hunger is probably due to the soluble fiber content of flax seeds. It slows down digestion in the stomach, which triggers numerous hormones that control appetite and provide a feeling of satiety. The dietary fiber content of flaxseeds may aid in weight control by suppressing hunger and increasing satiety.
10. Flaxseed can be a versatile ingredient
Flaxseeds or flaxseed oil can be added to many common foods. Try the following: Adding them to water and drinking it as part of your daily fluid intake Flaxseed oil as a dressing on salad
Sprinkling ground flax seeds over your hot or cold cereal Mixing them into your favorite yogurt Adding them to cookies, muffins, bread or other dough Blending them into smoothies to thicken the consistency Adding them to water as an egg substitute Incorporating them into patties and pasta
Onion is a fantastic remedy for cough thanks to its expectorant and anti-inflammatory properties. However, it is worth noting that coughing is a vital bodily function that should not be suppressed. It is a defense mechanism that helps expel viruses and microbes from the respiratory tract, as well as foreign particles. Important thing,
Watermelon is a delicious and refreshing fruit that is also good for you. It contains only 46 calories per slice, but is high in vitamin C, vitamin A and many healthy plant compounds. Here are the top 9 health benefits of eating watermelon. Helps you hydrate Drinking water is an important way
Good sleep is just as important as regular exercise and a healthy diet. Research shows that poor sleep has immediate negative effects on your hormones, exercise performance and brain function. It can also cause weight gain and increase the risk of disease in both adults and children. In contrast,
When spring is in full swing, the days are longer and the weather is nicer. All you want to do is take advantage of every opportunity. But all you really want to do is lie at home. It is not unusual to experience fatigue in the spring. After hibernation, our body goes through some physiological changes. Trying
Ginseng has been used in traditional Chinese medicine for centuries. This slow-growing, short plant with fleshy roots can be classified in three ways, depending on how long it has been grown: fresh, white or red. Fresh ginseng is harvested before the fourth year, while white ginseng is harvested between 4–6 years and red ginseng is harvested
Bee pollen is a mixture of pollen, nectar, enzymes, honey, wax and bee secretion. Bees collect pollen from plants and transport it to the hive where it is stored and used as food for the colony. Bee pollen should not be confused with other bee products such as honey, royal jelly or honeycomb. These products can
