Knowing the miraculous properties of this edible seed, you will not forget to use it + how to use it

Benefits of flaxseed: For centuries, flaxseed has been used to take advantage of its countless health benefits. Flaxseed is a plant food that provides healthy fats, antioxidants and fiber to the body. You can consume this food to strengthen your health.

Flax seeds are available in the form of seeds, oil, powder, tablets, capsules and flour. People use flaxseed as a food supplement to prevent constipation, diabetes, high cholesterol, heart disease, cancer and several other complications. In this article, part of the health section of Cheshk news magazine, in the collection of properties of medicinal plants, while examining the benefits of flax seeds, we will examine the importance of this edible seed in the diet.

Nutritional value of flaxseed

The nutritional value of one tablespoon of flax seed powder, which is equal to 7 grams, is given below.

• Calories: 37.4
• Protein: 1.28 grams
• Fat: 2.95 grams
• Carbohydrates: 2.02 grams
• Fiber: 1.91 grams
• Calcium: 17.8 mg
• Magnesium: 27.4 mg
• Phosphorus: 44.9 mg
• Potassium: 56.9 mg
• Folate: 6.09 micrograms
• Lutein and zeaxanthin: 45.6 micrograms

A tablespoon of flax seed also contains vitamins, but the amount is not significant. This amount of flaxseed contains lignans, tryptophan and healthy fats, which are mostly unsaturated. Avoid eating whole flaxseeds and eat them in powdered form, as the intestines may not absorb the nutrients in whole flaxseeds.

Benefits of flax seeds

In the following, we mention the benefits of flaxseed for the health of the body.

Rich in nutrients

Flaxseed is one of the oldest seeds on earth. These eggs are available in two colors, brown and golden, and the nutritional value of both is equal. In addition to the nutrients mentioned above, one tablespoon of flaxseed contains monounsaturated and polyunsaturated fats, vitamin B1 (thiamine), vitamin B6, folate, and omega-3 fatty acids.

Full of omega 3 fatty acids

If you are a vegetarian and don't eat meat, you can eat flaxseeds to get omega-3 fatty acids. This food is a rich source of alpha-linolenic acid (ALA), which is a type of plant-based omega-3 fatty acid. Alpha-linolenic acid is one of the two essential fatty acids that you must supply to the body through food, because the body cannot produce it.

Animal studies show that alpha-linolenic acid in flaxseed prevents cholesterol from accumulating in the blood vessels of the heart, reduces arterial inflammation, and reduces tumor growth. A study of more than 3,000 people concluded that the risk of heart attack was reduced in people who ate more foods containing alpha-linolenic acid than those who ate less.

A review of 27 studies also showed that alpha-linolenic acid was associated with a 14% reduction in heart disease. Many studies have associated this type of omega-3 fatty acid with reducing the risk of stroke. Additionally, a recent review concluded that alpha-linolenic acid is beneficial for the heart.

It reduces the risk of cancer

Flaxseed is a rich source of lignans, which may reduce the risk of cancer. Lignans are plant compounds that have antioxidant properties that can be beneficial in improving body health and reducing the risk of cancer.

It is interesting to know that flax seeds have 800 times more lignans than other plant foods. Observational studies show that those who consume flax seeds, especially postmenopausal women, have a lower risk of developing breast cancer. A study of more than 6,000 women concluded that people who ate flax seeds were 18% less likely to develop breast cancer.

Eating flax seeds is also useful for men. In a small study of 15 men, researchers concluded that prostate cancer markers were reduced in those who consumed 30 grams of flaxseed per day and followed a low-fat diet, meaning that their risk of developing this type of cancer was reduced. did It seems that flax seed is effective in preventing colon and skin cancers. However, there are more studies to confirm this. The studies conducted to date show that the consumption of flax seeds can be useful in fighting all types of cancers.

Rich in dietary fiber

Just one tablespoon of flaxseed contains 3 grams of fiber; This means that by eating this amount of flaxseed, 18 to 20% of your body's daily need for fiber will be met. In addition, flaxseed has two types of dietary fiber: soluble fiber and insoluble fiber. These two types of fiber are fermented by bacteria in the large intestine and help to create regular bowel movements.

On the other hand, soluble fiber slows down digestion. It has been shown to help regulate blood pressure and reduce blood cholesterol levels. Insoluble fiber also increases stool volume. This issue is useful in preventing constipation and also for people with irritable bowel syndrome.

Improves blood cholesterol levels

Another health benefit of flaxseed is lowering cholesterol levels. In a study on people with high cholesterol, it was shown that consuming 3 tablespoons (30 grams) of flax seed powder per day for three months helped reduce total cholesterol levels by 17% and bad cholesterol levels by almost 20%.

Another study in people with diabetes concluded that consuming one tablespoon (10 grams) of flax seed powder per day for one month led to a 12 percent increase in good cholesterol. Another study on postmenopausal women showed that consuming 30 grams of flaxseed per day reduced total cholesterol and bad cholesterol by 7% and 10%, respectively. The reason for these properties of flaxseed is the presence of fiber in it.

Relieves arthritis symptoms

The alpha-linolenic acid in flaxseed may be helpful in reducing inflammation. According to the Arthritis Foundation of America, flaxseed may help reduce joint pain and stiffness experienced by people with rheumatoid arthritis and lupus. However, more evidence is needed to confirm this property of flaxseed. If you have arthritis and want to use the properties of flaxseed to relieve your disease, you can consume flaxseed in the following ways.

• One tablespoon of flax seed powder per day
• One to three tablespoons of flaxseed oil per day
• 1,300 to 3,000 mg of flax seed capsules per day

Reducing body flushing

Reducing hot flashes is another benefit of flaxseed. In 2007, a group of researchers concluded that flaxseed may reduce the severity of hot flashes in postmenopausal women who are not taking estrogen therapy. Evidence is conflicting in this regard; As the research conducted in 2012 showed that flax seed had no effect in this field.

Improve blood sugar levels

Lignans and other compounds in flaxseed may reduce the risk of chronic diseases such as diabetes. In a 2013 study, researchers divided 25 people into three groups and gave the first group 0 grams, the second group 13 grams, and the third group 26 grams of flaxseed every day for 12 weeks.

The participants of this study were obese and overweight men and menopausal women. The results of this study showed that glucose and insulin levels decreased in the group that consumed 13 grams of flax seeds. Meanwhile, the other two groups did not experience such a thing. A 2016 animal study on rodents concluded that compounds in flaxseed may reduce the risk of developing type 1 diabetes and delay the onset of type 2 diabetes.

These results may not occur in humans. In a human study conducted in 2016, 99 people with prediabetes were divided into two groups, and one group consumed 40 grams of flax seeds and the other group consumed 20 grams of this useful food every day for 12 weeks and did not receive any placebo. The results of this study showed that both groups experienced a decrease in blood pressure, but their blood sugar and insulin levels did not change. The effects of flaxseed on diabetes symptoms are still unclear.

Prevent constipation

As mentioned above, flaxseeds are a good source of insoluble fiber, which does not dissolve in water and instead remains in the digestive tract after eating. This type of fiber absorbs water and increases the volume of stool. However, some evidence suggests that little is known about the properties of flaxseed to reduce constipation. Be aware that consuming flaxseed with too little water can worsen constipation and lead to intestinal blockage. In addition, consuming too much flaxseed or flaxseed oil can cause diarrhea.

Lower blood pressure

Studies have also investigated the properties of flaxseed in reducing blood pressure. A study conducted in Canada concluded that consuming 30 grams of flaxseed per day for six months led to a reduction in systolic and diastolic blood pressure. In this study, it was shown that flaxseed led to a further reduction in blood pressure in people who were taking blood pressure medication. Additionally, a large-scale review of 11 studies found that daily consumption of flaxseeds for more than three months helped lower blood pressure.

Contains high quality protein

Flaxseed is an excellent source of vegetable protein that has many properties for the health of the body. The protein in flaxseed is rich in amino acid arginine. Studies show that the protein in flaxseed has antifungal properties and helps improve immune system function, reduce cholesterol, and prevent tumors. In a recent study, participants were divided into two groups and one group consumed animal protein and the other group consumed vegetable protein.

The study concluded that participants' appetite and food intake decreased. Both animal and plant protein stimulate gut hormones to make you feel full, which leads to eating less at the next meal.

Helps control weight

If you have a habit of snacking between meals, add flaxseed to your drink to prevent hunger. One study concluded that adding 2.5 grams of flax seed powder to a drink reduced feelings of hunger. Reducing the feeling of hunger is probably due to the presence of soluble fiber in flax seeds. This type of fiber slows down the digestion of food in the stomach. Dietary fiber in flaxseed may help control weight by preventing hunger and increasing feelings of fullness.

Side effects of flaxseed

The nutrients in flaxseed may not be beneficial for everyone. If you have the following conditions, avoid consuming products containing flaxseed or consult your doctor in this regard.

• You take blood thinners such as aspirin or warfarin.
• You use non-steroidal anti-inflammatory drugs.
• You take cholesterol-lowering drugs.
• You have uterine cancer.
• Are you allergic to flax seeds?
• Are you pregnant or breastfeeding?

Pay attention to the following tips to eat flax seeds.

• Avoid eating raw and unripe flax seeds, as they may contain toxic compounds.
• Consume flax seed powder and drink a lot of fluids with it so as not to have digestive problems.
• Buy a small bottle of flaxseed oil and be sure to store it in the refrigerator, because this oil spoils quickly. Also, avoid using expired flax seed oil.
• Avoid heating flaxseed oil and add it to prepared foods such as salads or cooked rice.

How to use flax seed

You can add flaxseed or flaxseed oil to many common foods. You can use the following methods to include flaxseed in your diet.

• Add flax seed to water and drink it throughout the day.
• As a dressing, pour flaxseed oil on the salad.
• Pour flax seed powder on hot or cold breakfast cereal.
• Mix flax seed with some yogurt and drink it as a healthy and nutritious snack.
• Use flax seeds in making biscuits, muffins and bread.
• Add flax seeds to the smoothie to make it more concentrated.

final word

In this article, we introduced you to the benefits of flax seeds. Flax seeds are rich in various vitamins and minerals such as vitamin B1, calcium, iron, phosphorus, folate, protein and magnesium. This food contains alpha-linolenic acid, lignan and fiber, which have been shown to be beneficial for the health of the body.

Among the benefits of flaxseed, we can mention improving the health of the digestive system, reducing blood pressure and bad cholesterol (LDL), and reducing the risk of some cancers. You can easily add flaxseed or its oil to your diet. Now that you are familiar with the benefits of flax seeds, it is the best time to try these nutritious seeds to enjoy their unique benefits for the body.