Who should eat flax seeds and why?

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

They can even protect against radiation.

Why are flax seeds useful?

These small, dark brown seeds are one of the pillars of the diet. They contain a huge amount of nutrients - from fiber to vitamins, trace elements and essential fatty acids.

Here are eight reasons for How healthful is flaxseed? Eat at least a tablespoon (10 g) of flaxseed daily.

1. You will improve heart health

One teaspoon (2.5 g) of seed contains Seeds, flaxseed up to 700 mg of omega-3 fatty acids - specifically alpha-linolenic (ALA). This makes flaxseed the highest omega-3 among all plant foods.

A number of studies show α-Linolenic acid and risk of cardiovascular disease: a systematic review and meta-analysis that regular intake of alpha-linolenic acid markedly reduces the cardiovascular effects of flaxseed and its omega-3 fatty acid, alpha-linolenic acid - vascular diseases. ALA is also a good way. Alpha-linolenic acid: an omega-3 fatty acid with neuroprotective properties-ready for use in the stroke clinic? stroke prevention.

2. Reduce the level of "bad" cholesterol

All the same alpha-linolenic acid in combination with fiber, which is also rich in seeds, reduces cholesterol levels. More precisely, its "bad" form Flaxseed dietary fibers lower cholesterol and increase fecal fat excretion, but magnitude of effect depend on food type - the one that settles on the inner surface of the vessels in the form of plaques and impairs blood flow.

3. Reduce high blood pressure

In one study, Potent antihypertensive action of dietary flaxseed in hypertensive patients, hypertensive patients were given three tablespoons of ground flaxseed daily for 6 months. Result: the pressure of the program participants decreased by 7-10 points.

4. Reduce blood sugar

The fiber in the seeds slows down the release of sugar into the blood. Thus, the glucose level becomes lower. This is confirmed by research.

For example, in one of them, people with type 2 diabetes were offered daily An open-label study on the effect of flax seed powder (Linum usitatissimum) supplementation in the management of diabetes mellitus, one to two tablespoons of ground flaxseed each day. A month later, it turned out that the blood sugar level of the volunteers had dropped by 8–20%.

5. Get rid of chest pain during PMS

To reduce mastalgia, which is associated with the onset of the menstrual cycle, it is enough to eat Flaxseed on a bun with flaxseed every day for 3 months or take two to three tablespoons of flaxseed powder daily for 2 months.

6. It will be easier for you to control your weight

Dietary fiber in flax seeds reduces the Effects of dietary fiber on subjective appetite, energy intake and body weight: a systematic review of randomized controlled trials appetite.

A couple of small studies have shown Flaxseed dietary fiber supplements for suppression of appetite and food intake: if you drink a "flaxseed drink" (warm water with a teaspoon of ground flaxseed) in the morning, you will decrease hunger and the total number of calories that you will consume in the end. day.

7. Reduce the risk of cancer

There is evidence that omega-3 fatty acids inhibit Omega-3 Fatty Acids and Cancer Cell Cytotoxicity: Implications for Multi-Targeted Cancer Therapy the growth of cancer cells. But flax seeds also contain another, more potent anti-cancer element - lignans.

This is the name of plant antioxidant compounds. They have anti-angiogenic properties - they prevent tumors from forming new blood vessels, which means they do not feed and develop.

Flaxseed Supplementation (not Dietary Fat Restriction) Reduces Prostate Cancer Proliferation Rates in Men Presurgery has 800 times higher lignan content in flaxseed than other products.

The antitumor properties of flax seeds have also been confirmed experimentally. Thus, in one study, Consumption of flaxseed, a rich source of lignans, is associated with reduced breast cancer risk, it was found that the consumption of flaxseed significantly reduces the risk of breast cancer changes. And in another, scientists have found that the product stops prostate cancer.

8. Increase the level of radiation protection

So far, this property of lignans has been tested only in mice (for obvious reasons, however), but the results of Radiation mitigating properties of the lignan component in flaxseed are impressive. Laboratory animals that consumed flax seeds daily were found to be more resistant to radiation. They were more likely to survive than their seedless relatives. In addition, they had less inflammation.

These are not all the beneficial properties of the product. It has been suggested that flax may help relieve asthma and fight internal inflammation. Flaxseed and Flaxseed Oil is currently under active research in this regard.

How and to whom flax seeds can be harmful

Going overboard with flaxseed is tricky. If this ingredient is less than 12% of the Basic Report: 12220, Seeds, flaxseed of your total daily diet, there is no health threat, according to the USDA.

But if you do overdo it, there may be side effects:

• bloating, flatulence;
• abdominal pain;
• nausea;
• constipation or diarrhea.

However, there are categories of citizens who need to approach the use of flax seeds with caution Flaxseed. It:

• Pregnant and lactating women. The seeds contain phytoestrogens, the effect of which on pregnancy and breastfeeding has not yet been adequately studied.
• People who suffer from intestinal obstruction.
• Those who have blood clotting disorders or who are taking blood thinners. In theory, you can use flaxseed in this case, however, you need to consult with your doctor.
• Those with diabetes mellitus. Flax seeds cause a drop in blood sugar that can be too severe.
• Hypotonic. The substances found in flaxseed can further reduce blood pressure.

How to take flax seeds

There are several important rules.

• Eat seeds crushed. Otherwise, they can slip through the digestive tract undigested.
• Use roasted seeds. There is evidence from Flaxseed that raw or unripe food can be toxic.
• If possible, drink the seeds with water, compote, juice or other liquid. This reduces the chances of bloating or constipation.

Here are some ways to add flaxseed to your daily diet:

• Grind the seeds in a coffee grinder and eat one to two teaspoons every day. The time of day is not very important, but it is best to consume flax about half an hour before breakfast.
• Add one to two teaspoons of seeds to warm water for a nutritious flaxseed shake.
• Sprinkle the oatmeal or cereal you eat for breakfast with ground seed.
• Stir in flaxseed powder into your favorite yogurt or smoothie to thicken it.
• You can throw ground seeds into minced meat for cutlets or, for example, into dough for homemade bread.