Flaxseed, also known as linseed, is a nutrient-dense food that offers various health benefits. Flaxseeds are one of the best plant-based sources of alpha-linolenic acid (ALA), an essential omega-3 fatty acid. Omega-3 fatty acids have been linked to a reduced risk of heart disease and inflammation. The omega-3 fatty acids found in flaxseed help lower blood pressure and reduce LDL cholesterol levels, thereby decreasing the risk of cardiovascular diseases. The fiber content also aids in maintaining healthy cholesterol levels. Flaxseed is an excellent source of dietary fiber, both soluble and insoluble. This high-fiber content helps promote digestive health, prevents constipation, and may aid in weight management by promoting a feeling of fullness.
Flaxseed contains lignans, a potential cancer-fighting property. Lignans are phytoestrogens that possess antioxidant and estrogen-like properties. Studies suggest that lignans may help reduce the risk of hormone-related cancers such as breast, prostate, and ovarian cancer.
The alpha-linolenic acid and lignans present in flaxseed have anti-inflammatory properties, which may help reduce inflammation in the body and have potential benefits for conditions like arthritis and inflammatory bowel disease. Flaxseed may help lower blood sugar levels, thus aiding in managing diabetes. The high fiber content and lignans may contribute to its beneficial effects on blood sugar control.
It is important to note that flaxseed is better utilized by the body when ground or in the form of flaxseed oil. Incorporating flaxseed into your diet as a supplement or by adding it to foods like smoothies, yogurt, or baked goods can be a beneficial way to take advantage of its numerous health benefits. Additionally, the information provided here is for education purposes. Please consult your healthcare provided about any dietary changes or herbs and supplements you would like to incorporate.
References
Adams, Molly. (2019). 3 Nutrients Cancer Survivors Should Know. Retrieved September 20, 2023 from https://www.mdanderson.org/cancerwise/3-nutrients-cancer-survivors-should-know-flaxseed-omega-3s-iron.h00-159305412.html#:~:text=Some%20studies%20have%20shown%20that,linked%20to%20breast%20cancer%20prevention.
Arthritis Foundation. (2023). Flaxseeds: Punching Above Their Weight to Fight Inflammation. Retrieved September 20, 2023 from https://www.arthritis.org/health-wellness/healthy-living/nutrition/anti-inflammatory/flaxseed-fight-inflammation#:~:text=Flavonoids.,chronic%20diseases%2C%20including%20autoimmune%20arthritis.
Rodriguez-Leyva, D., Dupasquier, C. M., McCullough, R., & Pierce, G. N. (2010). The cardiovascular effects of flaxseed and its omega-3 fatty acid, alpha-linolenic acid. The Canadian journal of cardiology, 26(9), 489–496. https://doi.org/10.1016/s0828-282x(10)70455-4
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