What Are the Health Benefits of Flaxseeds?
Flaxseeds have been considered a superfood for centuries due to their incredible health benefits. Loaded with essential nutrients, such as omega-3 fatty acids, lignans, fiber, protein, and vitamins, flaxseeds have been used for their medicinal values in ancient Greece and Egypt. Modern research has proven their many health benefits, making flaxseeds a must-have in your daily diet. In this comprehensive article, we will discuss the top health benefits of flaxseeds and why you should include them in your diet.
1. Flaxseeds Improve Heart Health
Heart disease is the leading cause of death worldwide, but studies show that adding flaxseeds to your diet can help prevent it. The alpha-linolenic acid (ALA) contained in flaxseeds helps lower blood pressure, decrease inflammation, and improve cholesterol levels. This essential omega-3 fatty acid prevents the formation of blood clots and arterial plaque, reducing the risk of heart disease significantly. Include a tablespoon of ground flaxseeds in your daily diet by adding them to your smoothies, yogurt, cereals, and salads to experience a significant improvement in your heart health.
2. Flaxseeds Reduce Inflammation
Inflammation is the cause of many chronic diseases such as heart disease, diabetes, and cancer. Fortunately, flaxseeds contain lignans, which reduce inflammation in the body. These phytoestrogens act as antioxidants and anticarcinogenic agents. A study conducted in 2015 showed that taking flaxseed oil supplements significantly reduced markers of inflammation in overweight adults. Alleviate inflammation-related symptoms such as joint pain, arthritis, and asthma by adding flaxseeds to your diet.
3. Flaxseeds Prevent Cancer
Flaxseeds have been proven to reduce the risk of breast, prostate, and colon cancer. The lignans in flaxseeds can help prevent breast cancer by reducing tumor growth and slowing down the spread of cancer cells. According to a study, flaxseeds reduced the growth of colon cancer cells by up to 28%. The alpha-linolenic acid (ALA) in flaxseeds prevents the development of prostate cancer. Adding flaxseeds to your diet can be an excellent addition to your cancer prevention plan.
4. Flaxseeds Improve Digestive Health
Flaxseeds are rich in fiber, which makes them an excellent addition to your daily diet for good digestive health. The fiber helps regulate bowel movements, preventing constipation, and improving overall gut health. A study conducted in 2017 showed that daily intake of flaxseeds significantly improved laxation and increased bowel movement frequency in healthy adults. Flaxseeds can also help alleviate symptoms of digestive disorders such as Irritable Bowel Syndrome (IBS) by reducing inflammation and improving gut health.
5. Flaxseeds Promote Weight Loss
Flaxseeds are low in calories and high in fiber, making them an effective addition to your weight loss plan. The fiber in flaxseeds helps you feel full for longer and reduces your calorie intake throughout the day. The fiber also regulates blood sugar levels, preventing hunger spikes and reducing sugar cravings. A study conducted in 2011 showed that consuming flaxseeds can improve weight loss and body composition in obese men and women.
6. Flaxseeds Improve Skin Health
The antioxidants in flaxseeds can help improve skin health and combat signs of aging. The omega-3 fatty acids and lignans help reduce inflammation and promote skin healing. A study conducted in 2011 showed that consuming flaxseeds can improve skin elasticity, hydration, and texture. Flaxseeds can also help reduce skin redness and inflammation.
7. Flaxseeds Improve Brain Health
Flaxseeds contain alpha-linolenic acid (ALA), which improves brain health. This omega-3 fatty acid is essential for the development and maintenance of the brain and nervous system. A study conducted in 2015 showed that consuming flaxseed oil supplements improves memory, attention, and cognitive function in healthy young adults. Flaxseeds can help promote healthy brain function and prevent age-related cognitive decline.
Conclusion
Flaxseeds offer numerous health benefits and should be an essential part of your daily diet. From improving heart health to promoting weight loss, reducing inflammation, preventing cancer, and improving brain health, flaxseeds are a powerhouse of essential nutrients. Add ground flaxseeds to your smoothies, yogurt, cereals, and salads to experience the health benefits of these tiny, but mighty seeds. Start adding flaxseeds to your diet today and experience all they have to offer!