The health benefits of flaxseed have made it a part of the traditional cuisines of Asia, America, and Africa. Its high nutritional and health benefits can outnumber those offered by any other cereal. It is a rich source of alpha linolenic acid, omega-3 fatty acids, and lignans. These components collectively fight many ailments and diseases, including cardiovascular diseases, inflammation, arthritis, allergies, asthma, and diabetes.
Flaxseed also reduces the risk of various cancers and improves reproductive health in females. It is also a rich source of vitamins and fiber, which keeps the heart and the intestines healthy. It also maintains healthy eyes, skin, and hair.
Health Benefits of Flaxseed
Below are some of the known benefits of flaxseed
- Improves Overall Health
Flaxseed is rich in most B complex vitamins and vitamin E, as well as minerals such as magnesium, potassium, and iron. Vitamin E is essential for healthy skin and bones. Potassium maintains nerve health and iron is a vital component of red blood cells and many enzymes that affect our general metabolism.
- Good Source of Protein
Flaxseed is a rich source of dietary proteins, having a high essential amino acid index and providing most of the daily intake of proteins that our bodies need.
- Prevents Cardiovascular Diseases
Flaxseed is a good source of flavonoids, especially flavone-C and o-glycosides, according to “Phytochemicals and Phytopharmaceuticals”. These polyphenolic compounds inhibit lipid peroxidation, platelet aggregation, and capillary permeability and fragility, thus leading to a lower incidence of cardiovascular diseases.
- Fights Inflammation
Flaxseed is a great source of omega-3 fatty acids, second only to fish oil. Omega-3 fatty acid is the most active agent that fights inflammation in the body. Inflammation is a leading cause of heart diseases, asthma, allergies, diabetes, and even certain cancers.
- Improves Gastrointestinal Health
Flaxseed is rich in fiber, both soluble and insoluble types. While soluble fiber helps to maintain proper gastrointestinal functions, insoluble fiber plays a vital role in keeping the heart healthy by lowering serum LDL cholesterol levels. This property of flaxseed also aids in maintaining normal blood sugar levels for people suffering from diabetes.
- Prevents Cancer
There are abundant phytochemicals in flaxseed that act as antioxidants, which are the main agents in preventing and fighting against cancer. Also, flaxseed is a rich source of lignans, which convert into chemicals that balance female hormones in the body. There is evidence that lignans aid reproductive health, prevent menopausal symptoms, and counter the effects of type-2 diabetes.
- Beneficial for Dieters
Flaxseed forms an essential part of many diet programs, since it keeps blood sugar levels in check. Due to its richness in fiber, it keeps the stomach full and avoids the intake of surplus calories through overeating.
- Reduces Pre-Menopausal Symptoms
One of the flaxseed’s essential components, lignans, can be used as an alternative to hormone replacement therapy due to their estrogenic properties.
- Prevents Osteoporosis
Due to its estrogenic properties, the lignans in flaxseed reduce the risk of developing osteoporosis and cardiovascular diseases in menopausal women.
- Boosts Immunity
The alpha linolenic acid and the lignans found in flaxseed boost the immune response in the body and prevent against inflammatory diseases such as rheumatoid arthritis, psoriasis, and the autoimmune disorder lupus.
- Reduces Ovarian Dysfunction
In menstruating women, regular consumption of flaxseed is shown to inhibit cycle changes and a reduction in ovarian dysfunction.
References
- https://nccih.nih.gov/health/flaxseed/ataglance.htm
- https://nccih.nih.gov/research/results/spotlight/062308.htm