Health Benefits of Flax Seeds
Have you ever wondered what I should have in the morning with water to lose weight? Or what is beneficial and yet readily available? Or something that has many benefits and can be added to almost anything? Then the answer is Flax seeds or Alsi ke beej. From being very helpful in the weight loss journey and balancing hormones in women and making your skin youthful and hair beautiful to many more, a few spoonfuls of flax seeds daily hold up several benefits.
Though there are several reasons to add flax seeds to your diet and today, we are going to explore what flax seeds can do in our life if added wisely. Before getting started, let us have a look at what it contains.
Nutritional value of flax seeds
Amount per 100 grams
Total Fat 42 g 64%
Saturated fat 3.7 g 18%
Polyunsaturated fat 29 g
Monounsaturated fat 8 g
Cholesterol 0 mg 0%
Sodium 30 mg 1%
Potassium 813 mg 23%
Total Carbohydrate 29 g 9%
Dietary fiber 27 g 108%
Sugar 1.6 g
Protein 18 g 36%
Vitamin C 1%
Vitamin B-6 25%
As it can be noticed, flax seeds are very low in calories and high in dietary fiber, both of which play a massive role in benefitting the entire body. It has several vitamins and minerals that keep us disease-free and healthy.
Today, we are going to talk all about Flax seeds; the topics to be discussed are as follows:
- Health benefits
- Skin benefits
- Hair benefits
- Fighting-off diseases
- Adding in your meal
Health Benefits of Flax Seeds
It becomes hard to believe that a few spoons of flax seeds can be this beneficial. Be it digestion or female hormonal issues or keeping your heart healthy, flax seeds are always known to be helpful. Here are the health benefits of flax seeds that will shock you:
- The high fiber content of flax seeds makes it a natural laxative. It contains both types of fiber, soluble and insoluble. While soluble fiber helps in accumulating stool, insoluble fiber ensures more water to stick with a stool that makes it softer and more comfortable to be excreted. All this helps in regular better excretion and proper digestion.
- Being less in carbohydrates and calories, flax seeds are great for weight loss. It has soluble fiber that delays the digestion process making your stomach feel full for longer. This limits other intakes of calories and sugar by cutting out frequent cravings.
- Flax seeds contain a fair amount of high-quality protein that helps in fulfilling the body’s protein needs. Especially vegetarians or people who eat fewer animal products get proteins from flax seeds. Proteins help in boosting the immune system eliminating viral infections. Also, it has antifungal properties that eliminate fungal infections as well.
- Flax seeds have anti-inflammatory properties and hence helps inflammation. Also, it has ALA and lignans that tend to decrease swelling. Omega-3 fatty acids of flaxseed can boost up the healing process.
- As stated above, the soluble fiber of flax seeds helps in delaying the digestion process by increasing the consistency of food inside the intestines. This helps in lowering harmful cholesterol levels. Also, it contains magnesium, manganese, and vitamin B that are essential to decrease LDL in the body.
- Not only cholesterol but lignans and dietary fibers help in regulating blood pressure as well. It decreases the risk of high blood pressure eliminating various problems.
- Flax seeds take care of dental health to some extent as well. Calcium, magnesium, zinc, and other minerals that are essential for healthy teeth are contained in flax seeds. Also, chewing flax seeds help in taking out plaque found around the gum.
- Flax seeds play an important role in treating PCOS, a syndrome caused due to hormonal imbalance and irregular lifestyle. The hormonal imbalance might be induced due to stress or accumulated toxins in the body. Flax seeds help in removing excess androgen out from the body and balance hormonal changes inside a female body.
- Similarly, flax seeds help in other female health problems triggered due to hormonal imbalance. Women suffering from conceiving issues can trust flax seeds as it encourages natural ovulation and helps in improving fertility.
Benefits of Flax Seeds for Skin
Believing seeds to be helpful for skin is hard, but we are here to make you believe it. Flax seeds not only keeps your body healthy but also ensure you have beautiful and fantastic skin that makes you more confident as well. From making you younger in preventing allergies, flax seeds are always there to help you out! Here are a few skin benefits of flax seeds:
- Flax seeds are discovered to be natural exfoliator. It helps in taking away dead skin cells, hence removing and preventing blackheads. Also, it encounters an open and loose pores problem that prevents dirt from being accumulated.
- Plenty of omega-three fatty acids in flax seeds help with dry skin by moisturizing and hydrating it. It reduces suntan, uneven skin tone, and pigmentation problems.
- Low estrogen levels lead to acne problems. Flax seeds raise estrogen levels of encountering acne. Another reason behind the breakout of acne is excess secretion of sebum; flax seeds help in regulating sebum secretion preventing acne.
- Fatty acids found in flax seeds help with premature aging signs. While lignans and antioxidants encounter wrinkles and fine lines, fatty acids tone up skin, eliminating saggy skin.
- Once the harmful elements enter the body, it causes several problems like rashes. Flax seeds provide cell membranes with essential nutrients to be circulated throughout the whole body and stop the entrance of these elements. This prevents damages, allergies, and heals redness, irritation, and inflammation.
Benefits of Flax Seeds for Hair
Flax seeds don’t stop there but keep your hair healthy and beautiful as well. Vitamins and antioxidants, along with some other nutrients, benefit your hair in many different ways. From eliminating itchy scalp to making it more robust, there are many of them. Below are a few benefits of flax seeds for hair:
- Lignans, being a potent antioxidant, protect hair cells. This eliminates the thinning of hair and hence reduce hair loss caused due to hormonal imbalance.
- Flax seeds contain vitamins that prevent hair damage caused by free radicals. A massive source of free radicals in the sun itself needs to be fought-off.
- Dandruff is mostly caused due to dryness in the scalp, and flakes of dandruff become visible on the scalp. Flax seeds hydrate and moisturize the scalp preventing dandruff.
- Flax seeds contain vitamin B that prevents and reduces hair breakage by making hair strands stronger. It makes hair healthier and beautiful.
How Flack Seeds Helps Fighting-off Diseases
Now that your perception towards a few little seeds is changing, we would love to amaze you a bit more. Other than providing several benefits, including skin and hair, it has many such properties and nutrients that prevent the growth of diseases and harming cells.
Flaxseed is known to be a stool softener as it ensures enough water is bonded with stool making it easier to excrete. This is done because of its soluble fiber content looking after proper excretion regularly. Hence preventing and treating constipation and other intestinal issues.
Flax seeds are helpful for diabetic patients and prevent it as well. Lignans help with regulating blood sugar levels and decreasing insulin levels. Whereas insoluble fiber delays sugar release in blood lowering glucose level.
Having anti-inflammatory properties, flax seeds give relief from inflammatory issues, including arthritis. It relaxes joints eliminating stiffness and heals up joint pain.
Flax seeds can prevent most cardiovascular diseases due to the presence of fatty acids and other essential nutrients. Omega 3 fatty acids encounter two common issues, the arrhythmia by regulating heartbeat and heart failure by several actions. The fatty acids also have an anti-inflammatory property that ensures clear blood vessels preventing artery blockages. Other amino acids keep control of cholesterol and blood pressure. All this adds up to prevent heart diseases and metabolic syndrome.
Since flax seeds play an important role in the weight loss journey and also regulates it, this prevents obesity and other problems.
Also, flax seeds are stated to prevent some specific types of cancer. While lignans fight-off, omega 3 fatty acids obstruct the growth of cancerous and tumor cells. Especially, breast and colon cancer are prevented. Also, prostate cancer can be prevented by having a low-fat diet, and that’s what flax seeds do. Hence, there is a chance of preventing prostate cancer, as well.
Side-effects of flax seeds
- Though flax seeds aid digestion, but excess of it can create an issue in the stomach was leading to the frequent discharge of faeces. At night get worsens and leads to diarrhea. A person suffering from diarrhea must avoid consuming flax seeds.
- An imbalance of excess flax seeds and less water content may lead to intestinal issues and cause intense constipation.
- If a person feels nausea, vomiting, or mild stomach pain, then he/she might be allergic to flax seeds. Other severe reactions might include difficulty in breathing, low BP, and anaphylaxis. In any such condition, get diagnosed and avoid its consumption.
- Since flax seeds help in blood thinning and lowering blood sugar, it might interfere with the medication of such problems. If a person is undergoing medication or treatment of blood-thinning or blood sugar, flax seeds must be avoided as it might be harmful.
- Flax seeds should be avoided during pregnancy as it boosts estrogen levels that might trigger menstruation. And menstruation cycle may harm the baby as well as the mother in a strange way.
Adding flax seeds to your diet
One of the best things about flax seeds is that adding them in meals or daily diet can never be an issue; in fact, that’s the easiest thing to do. Flax seeds are “flax-ible” and can be included in absolutely anything.
Adding a few teaspoons of flax seeds in smoothies, coffees, milkshakes, etc. never changes the taste but enhances its healthiness.
Flax seeds can genuinely be added in batters of different food like dough, cookies, cake, bread, pizza base, and what not!
Sprinkling a few pinches of grated flax seeds on salads, fruit chaats, cereals, etc. will also do the job!
Frequently Asked Questions
Q1. How much flax seeds should be consumed in a day?
- 2-3 tablespoons (20-30 grams) of flax seeds a day has been proven to be enough beneficial. Though it’s hard to take in the ideal amount in one-go, you can add it to several foods.
Q2. What is the best time to consume flax seeds?
- Though there is no such best time for consuming it but can be taken at different hours for different benefits, taking it in the morning has maximum benefits.
Q3. Should flax seeds be soaked?
- Though it’s not necessary and depends on how it’s going to be used, ideally, soaking overnight in warm water makes it easier to digest but even 10 minutes will activate its nutrients that may increase its activity.
Q4. Is it OK to consume flax seeds on an empty stomach?
- Yes. Consuming ground flax seeds in water on an empty stomach is best for weight loss. It decreases morning cravings and keeps calories away from you.
Q5. Is it OK to consume flax seeds at night?
- Yes. Flax seeds tend to increase levels of serotonin that is responsible for sleep regulation as it contains tryptophan and omega-3 fatty acids. This ensures better and sound sleep.
Q6. Should flax seeds be refrigerated?
- Yes. Refrigerating flax seeds is the best way to keep them fresh for a longer time. You might store ground or whole flax seeds in the refrigerator for a couple of months.
If you are still finding reasons to add flax seeds to the daily diet, then it’s the excuse you are seeing! One of the most straightforward jobs is to add flax seeds to your diet. Though we have mentioned several ways of adding it, there are many more ways that you can explore and make meals healthier. Just keep the negative points in your mind and become more beneficial than ever in the most convenient way!