Linseed

For centuries, flax seeds have been valued for their health properties. Historical accounts say that Charlemagne ordered his subjects to eat flax seeds for their health. No wonder they received  the name Linum usitatissimum , meaning "most useful".  

Nowadays, flaxseed is becoming a "super food". More and more research studies point to their health benefits.  

10 Health Benefits Backed By Scientific Research:

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1. Flax seeds are full of nutrients  

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The linseed, cultivated since the dawn of civilization, is one of the oldest cultivated plants.

There are two types of flax grains: brown and golden. Both types are equally nutritious and nutritious.

A typical serving size of ground flaxseeds is 1 tablespoon (7 grams). Just one tablespoon provides a generous amount of protein, fiber and omega-3 fatty acids, and is a rich source of certain vitamins and minerals. One tablespoon of ground flax seeds contains ( 1 ):

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• 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% 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  

Interestingly, the health benefits of flax seeds are mainly attributed to the omega-3 fatty acids, lignans and fiber they contain.

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2. Flax seed is rich in omega-3 fats

If 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), mainly plant-derived omega-3 fatty acid ( 2. ).

ALA is one of two essential fatty acids that you need to obtain from your food, because your body cannot make them itself.

Animal studies have shown that ALA contained in flax seeds prevents the deposition of cholesterol in the blood vessels of the heart, reduces inflammation in the arteries, and reduces tumor growth ( 3 , 4 , 5 ).

A Costa Rican study of 3,638 people found that those who ate more ALA had a lower risk of a heart attack than those who consumed less ALA ( 6 ).

In addition, a large review of 27 studies involving over 250,000 people found that ALA was associated with a 14% lower risk of heart disease ( 7 ).

Numerous studies have also linked ALA to a lower risk of stroke ( 8 , 9 , 10 ).

In addition, a recent review of observational data found that ALA provides heart health benefits comparable to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two of the more famous omega-3 fats ( 11 ).

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3. Flax seed is a rich source of lignans which may reduce the risk of cancer.

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Lignans are plant compounds with antioxidant and estrogenic properties that can help lower cancer risk and improve health ( 12 ).

Interestingly, flax seeds contain up to 800 times more lignans than other plant foods ( 5 ).

Observational studies show that those who eat flaxseed have a lower risk of breast cancer , especially in postmenopausal women ( 13 ).

Moreover, according to a Canadian study of over 6,000 women, people who eat flaxseed are 18% less likely to develop breast cancer ( 14 ).

However, men may also benefit from eating flaxseeds. In a small study of 15 men, people who were fed 30 grams of flaxseed daily while on a low-fat diet showed decreased levels of a prostate cancer marker, suggesting a lower risk of prostate cancer ( 15 ).

It also appears that flax seed may prevent colon and skin cancers in laboratory and animal studies. However, more research is needed to confirm this ( 16 ). Nevertheless, the evidence to date shows that flaxseed is a potentially valuable food in the fight against various cancers.

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4. Flax seed is rich in dietary fiber  

Only one tablespoon of flaxseed contains 3 grams of fiber, which is 8–12% of the recommended daily intake for men and women, respectively ( 17 ). Moreover, flaxseed contains two types of dietary fiber - soluble (20–40%) and insoluble (60–80%). This fiber duo is fermented by the bacteria in the large intestine, accumulating stools and causing bowel movements more regularly .

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On the one hand, soluble fiber increases the consistency of the gut contents and slows down the rate of digestion. This has been shown to help regulate blood sugar levels and lower cholesterol ( 18 ). Insoluble fiber, on the other hand, allows more water to bind to the stool, increases its bulk, and makes the stools softer. It is useful in preventing constipation and in people with irritable bowel syndrome or diverticular disease ( 5 ).

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5. Flax seed can improve cholesterol levels

Another health benefit of flax seeds is their ability to lower cholesterol .

In one study of people with high cholesterol, consuming 3 tablespoons (30 grams) of flaxseed powder daily for three months reduced total cholesterol by 17% and "bad" LDL cholesterol by almost 20% ( 19 ).

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Another study in people with diabetes found that taking 1 tablespoon (10 grams) of flaxseed powder daily for one month resulted in a 12% increase in "good" HDL cholesterol ( 20 ).

In postmenopausal women, consuming 30 grams of flaxseed a day lowered total and LDL cholesterol levels by approximately 7% and 10%, respectively ( 21 ).

These effects appear to be due to the fiber in the flaxseed as it binds to the bile salts and is then excreted by the body. To replenish these bile salts, cholesterol is taken from the bloodstream to the liver. This process lowers blood cholesterol levels ( 18 ). This is definitely good news for those looking to improve their cholesterol levels.

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6. Flaxseeds can lower blood pressure  

Research into flaxseeds also focused on their natural ability to lower blood pressure ( 22 ).

A Canadian study found that consuming 30 grams of flaxseed daily for six months lowered systolic and diastolic blood pressure by 10 mmHg and 7 mmHg, respectively ( 23 ). For those who were already taking blood pressure medications, flaxseed lowered blood pressure even more and reduced the number of patients with uncontrolled high blood pressure by 17% ( 23 ).

In addition, according to a large review that analyzed data from 11 studies, taking flaxseed daily for over three months reduced blood pressure by 2 mmHg ( 24 ). While it may seem insignificant, lowering blood pressure by 2 mmHg can reduce the risk of death from stroke by 10% and heart disease by 7% ( 25 ).

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7. They contain high-quality protein  

Flax seeds are an excellent source of vegetable protein.

There is a growing interest in flax protein and its health benefits. Linseed protein is rich in the amino acids arginine, aspartic acid, and glutamic acid ( 26 , 27 ).

Numerous laboratory and animal studies have shown that flaxseed protein helped to improve immune function , lower cholesterol , prevented cancer , and had antifungal properties ( 28 , 29 , 30 ).

If you are considering limiting meat and are concerned that you will be too hungry, flaxseed may be the answer. In fact, in one recent study, 21 adults were given an animal protein meal or a vegetable protein meal.

The study found no difference in appetite, satiety, or food consumption between the two meals ( 31 ). It is likely that both animal and plant-based foods stimulated hormones in the gut to induce satiety, resulting in eating less at the next meal.

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8. Flaxseeds can help control blood sugar levels

Type 2 diabetes is a major health problem worldwide. It is characterized by high blood sugar levels as a result of the body's inability to secrete or resist insulin.

Several studies have shown that people with type 2 diabetes who added 10-20 grams of flaxseed powder to their daily diet for at least one month saw an 8-20% reduction in blood sugar ( 20 ).  , 32 , 33 ). This blood sugar-lowering effect is due in particular to the insoluble fiber content of the flaxseeds. Studies have shown that insoluble fiber slows down the release of sugar into the blood and lowers blood sugar levels ( 5 , 34 ).

However, one study found no change in blood sugar levels or any improvement in diabetes management ( 35  ). This may be due to the small number of people in the study and the use of linseed oil. Linseed oil does not contain fiber, which is credited with the ability of linseed to lower blood sugar.

Overall, flax seed can be a beneficial and nutritious addition to the diet of people with diabetes.

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9. Flaxseed keeps hunger at bay, which can help with weight management

If you are prone to snacking between meals, you may want to consider adding flaxseed to your drink to help stave off your hunger pangs. One study found that adding 2.5 grams of ground flax fiber extract to a drink reduced the feeling of hunger and overall appetite ( 36 ). The feeling of decreased hunger was probably caused by the soluble fiber content of the flax seeds. It slows down digestion in the stomach, which triggers many hormones to control the appetite and keep you full ( 37 , 38 , 39 ). The dietary fiber content of flaxseeds may aid weight control by suppressing hunger and increasing the feeling of fullness.

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10. Flax seed can be a versatile ingredient  

Linseed or linseed oil can be added to many popular dishes.

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1. Add the ground grains to lukewarm water (leave the water with the flax to form a kind of jelly) and drink it before meals as a cover for the stomach and digestive tract. 

2. Sprinkle with linseed oil on salads or add  for morning porridge. 

3. Sprinkle with ground flaxseeds on your breakfast cereal (whether you eat it hot or cold).

4. Mix them with your favorite yoghurt.

5. Add to cookies, muffins, bread or stuffing.

6. Blend them with your smoothie to thicken the texture.

7. If you don't eat eggs, you can combine flax with water (leave it overnight) and in the morning you will get a thick consistency similar to egg white. 

8. Add to meat and vegetable patties.

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Linseed oils  

It is also worth using linseed oil because it has nutritional and health properties. It is usually obtained by a process called cold pressing.

Given that the oil is heat and light sensitive, it is best to store it in dark glass bottles in a dark and cool place.

Some of the nutrients of linseed oil  are sensitive to heat, therefore linseed oil is not suitable for high-temperature cooking. Nevertheless, some studies have shown that the use of linseed oil for light frying at temperatures up to  177 ° C did not cause any reduction in the quality of the oil ( 5 ).

It is worth noting that linseed oil contains more ALA than flax seed .

One tablespoon of ground flaxseed contains 1.6 grams of ALA, and one tablespoon of linseed oil contains 7 grams of ALA.

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Nevertheless, flaxseed contains many other beneficial nutrients that are not contained in the extracted oil, such as fiber.

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How Much Flaxseed Do You Need During the Day?

The health benefits noted in the above studies were seen with as little as 1 tablespoon (10 grams) of ground flaxseed per day.

It is best to buy flax grains whole and then grind them yourself, preferably in a manual (not electric) grinder or grind in a mortar.  

However, it is recommended that servings should not exceed 5 tablespoons (50 grams) of flaxseed per day .

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Source:

https://www.healthline.com/nutrition/benefits-of-flaxseeds#TOC_TITLE_HDR_3