Flax seed (Flax) benefits are boundless in nature. Lately, it is termed as the “World’s Healthiest Food” known to science. The health benefits of flax seed are gazillions. It contains 534 calories per 100 grams, corresponding to 55 calories for each tbsp of whole seeds (10 grams).What makes it so unique is the fabrication of nutrition present which is 42% fat, 29% carbohydrates, and 18% protein. It also contains the famous omega 3, fiber (soluble and insoluble) and other plant compounds.
Flax seed benefits are known for its nutritional value around the world. The rich source of micronutrient present, dietary fiber, (mineral) manganese, (Vitamin) vitamin B1, and Omega 3 makes it the world’s healthiest food.
It is also considered to be one of the best sources of lignans, which has antibacterial properties and able to scavenge free radicals in the body. Flax seed benefits in weight loss since it is high in fiber, it keeps hunger pangs in control and keeps you fuller for longer periods. If you are looking for ways and means to get leaner flax is all you need.
What Makes Flax seed the World’s Most Healthiest Food
The flaxseed nutrition dense profile makes it what it is- A true superfood.
One ounce (3 TBSP) serving of flax seeds contains:
- Omega-3 alpha-linolenic acid (ALA) 6,338mg
- Protein 6g
- Vitamin B131% RDA
- Manganese 35% RDA
- Magnesium30% RDA
- Phosphorus19% RDA
- Selenium10% RDA
- Decent amount of vitamin B6, Iron, potassium, copper and zinc.
We all know Omega 3 benefits to name a few ( lower risk of stroke, heart attacks and chronic kidney disease), omega 3 is pretty much provides everything that we need in our body to operate well in the variety of ways. The Flax seed benefits are immense as shown above the impressive flax seed resume. Are you still thinking, is flaxseed good for you? To know flaxseed benefits read the entire post and see how this nutrition dense super food rich in essential fatty acids and omega 3 can turn the table for you.
Flax seed benefits for optimum health
It prevents heart disease, reduces the risk of prostate, colon, and breast cancer, stabilizes blood sugar level, lowers Cholesterol, Prevent hot flashes, helps to decrease inflammation and also boost the immune system. Flax seed benefits are not limited to these benefits. There is more to it.
Health benefits of flax seed are super amazing for overall health. The nutrition dense omega 3, essential fatty acids, and perfect blend of essential vitamins and minerals enhances the flax seed benefits. In health jargons, I am sure you have studied about the importance of omega 3 and omega 3 benefits for your heart health and super powerful essential fatty acids. Flax seed is a great option for vegetarians out of another omega 3 sources.
Let’s dive straight into flax seed benefits.
12 Amazing Flaxseed Benefits For A Super Healthy Life
High in Fiber, but Low in Carbs
Flaxseeds contain around 29% of carbs and the mammoth amount of fiber 95%. One of the unique benefits of flax seeds is that they are super rich in fiber content. They contain mucilage, a gum content that is water soluble, seems like gel and proven beneficial for the intestinal tract.
Flax seed benefits in the nutrient absorption since the mucilage fiber helps the food to stay longer in the small intestine which as a result increases the nutrient absorption
As bonus flaxseeds are rich in both soluble and insoluble form of fiber which actively supports fat loss, suppress cravings and colon detoxification.
A daily dosage of rich fiber foods should be around 30-40gms per day. For every 100gms of seeds, the total digestible carbs are only 1.5gms which make flaxseeds the most ideal and low carb friendly food.
It contains both soluble fibers around (20-40%) mucilage gums and insoluble fiber (60-80%) lignin and cellulose.
When it is mixed with water the mucilage gums present in the flaxseeds become too thick makes it a natural laxative. Consuming the same can help promote regularity, prevent constipation and reduce the risk of diabetes in the people.
Fiber is all you need to keep you going healthy. So, if weight loss is your goal or you need a detox you know what is that you’re missing on. High fiber and low carbs are the ideal combinations for a meal when it comes to fat loss or weight loss. What else do you need now?
Healthy Skin and Hair
Flax is a one stop solution for your healthier skin, hair, and nails. I am sure you must have heard a lot about essential fatty acids along with essential vitamins which keep skin soft, supple and hydrated. It is great for people suffering from a dry and flaky skin. The ALA present in flax makes it ideal for skin conditions like acne, rosacea, and eczema. It works wonder for dry eye issues.
Flaxseed Oil benefits
Flax oil is the best vegetable dose for omega 3. If you’re vegetarian, it’s your best bet. This one is for girls, if you’re looking for ways to enhance the quality of your skin, flaxseed is the word. As it helps promote a healthier complexion or skin tone, prevents inflammation hydrates the skin adding the natural glow of the skin.
Flax seed benefits are immense but flaxseed oil as it contains the even higher concentration of healthy fats. Taking around 2 tbsp can help to hydrate skin and hair amazingly. Flaxseed oil can also be used as a natural moisturizer by mixing essential oils in it.
Flaxseed oil is not used for cooking and it is too sensitive for the same. It is best to keep it refrigerated and in dark place. To slough the dead skin cell flaxseed can be used as a great exfoliator. All you need is to crush it down in scrub form.
Health Benefits for the Skin
Flax seed benefits skin in a variety of ways. It protects skin against cancers. Its anti-inflammatory properties give the calming and soothing look and feel. It prevents you from dry skin, scaly patchy skin by keeping you hydrated. It works as a natural moisturizer to the skin. It works well for psoriasis, eczema, and signs of aging. One can use it as the exfoliator. It nourishes the skin and keeps it healthy and glowing.
Promotes Weight Loss
Looking for weight loss, look no further just so you know promoting weight loss is one of the best and the most imperatives flax seed benefits.
Since, it contains soluble fiber and healthy fats, which as per studies found effective at suppressing craving, hunger, reduce inflammation in the body which potentially saves you from overeating or binge eating.
Lately, published in the Journal of Nutrition, showcases flaxseed and walnuts as food that significantly improves weight loss and keeps obesity at bay.
If you are working on weight loss plan then inflammation can be your sworn enemy. And, Flax seed benefits comes to the rescue. Since inflamed body tend to hold on to fat or way too much weight. It has been proved beneficial to reduce inflammation to a decent extent. Flaxseeds may be useful as a part of your weight loss journey.
4. Lower Cholesterol
The soluble fiber present in the flaxseeds helps trap fat and cholesterol in the digestive system and that makes it unable to be absorbed. It also traps bile, made from cholesterol in the gallbladder.
Flax seed benefits
The bile is then excreted through the digestive system, making the body make more of it, and using up the leftover cholesterol in the blood and lowering the overall levels of cholesterol.
5. Flaxseeds are High in Antioxidants
Yes, flaxseeds are high in Antioxidants too. Lignans present in it provide unique fiber-related substance known as polyphenols that give it antioxidants properties and helps to maintain hormonal imbalance, anti-ageing, and cellular health at various levels.
It is antiviral and anti-bacterial too which keeps colds and flu at bay.
Lignans function as phytoestrogens. They are plant compounds that are similar to the estrogen female hormone. They have weak estrogenic & antioxidant properties in them. It’s mysterious to science just like soy.
Since they diminish the sum of fat and glucose in the blood various studies show that they are linked to a decrease in risk of heart disease and metabolic syndrome.
They help lower blood pressure ease oxidative stress and inflammation in the arteries.
Since lignans are fermented by bacteria in the digestive tract it is known for reducing the growth of hormone-sensitive cancers like (uterus, breast, and prostate cancer).
6. Digestive Health
The biggest and the most amazing benefit of flaxseed is its ability to promote digestive health along with maintaining the GI health. It also helps in reducing the gut inflammation. The ALA present in flaxseeds aids in protecting digestive health. As I mentioned above flaxseeds are high in soluble and insoluble fiber which improves digestive health and is one of the richest source magnesium foods known to the science.
7. Flax Seeds for Cancer
Time and again flaxseeds have proven its relevance in fighting breast, prostate, colon and even ovarian cancer.
A recent study published in the Journal of Clinical Cancer Research showcases that flaxseeds may decrease the risk of breast cancer if consumed on the consistent basis. The lignans present in the flaxseed naturally balanced hormones and so reduces the chances of breast cancer, including ovarian and endometrial cancer.
Studies have shown positive results if consumed thrice a day for one month it may lower the blood sugar levels. Diabetes is the most feared disease people are suffering from due to their sedentary lifestyle and food choices. One out ten had suffered from diabetes as per data are given by WHO in 2012.
By far you know Flaxseed (Alsi) is fiber rich super food. It is great for people who suffer from constipation. Just add 1-2 tbsp of flax seed in your drink, smoothies or salads and enjoy flax seed benefits it works wonders for constipation. Make flax seed a part of your meal and find ways how you can add it to your daily diet to see its benefits.
10. High in Omega-3 Fatty Acids
These days we hear a lot about the health benefits of fish oil or omega-3 fats. What makes fish oil so imperative is its EPA and DHA, two omega-3 fats that are critical for optimal health. Although, flaxseeds contain ALA, another type of omega-3 fat other than EPA or DHA. Regardless of that ALA is still measured as a healthy fat and should be included in a balanced diet. Omega-3 fatty acids are essential for maintaining health. They may have benefits for various aspects of heart health, including blood platelet function, inflammation and blood pressure.
Flaxseeds are super rich in the omega-3 fatty acid alpha-linolenic acid (ALA). Studies have been shown reducing inflammation in the arteries to decrease the risk of heart disease in the animal.
Some studies have also linked ALA with a lower risk of stroke, heart attacks and chronic kidney disease. 73% lower risk of sudden death was observed in the studies when compared to those with lower ALA intake.
Lately, in one study, patients with heart disease were given 2.9 grams per day of ALA for about one year. As a result, the supplement had significantly lower rates of death and heart attacks than those not taking ALA. The plant-based ALA fatty acids appear to help heart health equally to fish oils, which are rich in EPA and DHA.
11. Menopausal Symptoms
The health benefits of flaxseeds are wide and deep. The lignans found in flaxseeds have been known for its benefits for menopausal women. As lignans have the estrogenic properties, flaxseeds can be used as a substitute for hormone replacement therapy. It also helps maintains a regular cycle for menstruating women. Add flaxseed or flaxseed oil in your smoothies, salads, or drinks to experience its benefits. Add 1-2 tbsp to see its benefits on hormones.
Flax seed benefits can help you long way in maintaining overall health and fitness. Do ask your doctor before making any severe changes in your diet or if under any medication.
Flaxseed Products I Use
I have been using flax seed for my skin health regularly and it has work wonders for me. I used to have severe redness around my cheek zone which got reduce since I have added flax seed into my diet and not only the redness and inflammation has gone but also I have a healthy skin it keeps my skin hydrated and glowing. It really works like a magic on your skin, it does for me. As like you all, I use to maintain a decent distance from fat food items.
I have used flaxseed in every way. I had it sprinkled on my salads and meals to supplement form. The one I have tried is
This product is easily available on Amazon and at various other online outlets and is my favorite. I have used it personally and it has worked for my skin and losing weight. When I run out of time and can’t cook I do take these soft gels. The product is priced reasonable as per the quantity of the soft gels.
For days when I don’t feel like popping up pills, I make sure I grind flax seed freshly and sprinkle on my yogurt, salads, and at times I make a small dough and make a stuffed roti with flaxseed. It keeps you fuller for longer and also adds the goodness of good fat in your meal. Being Indian, I can’t go without roti but then we can add flax into it and increase the nutritional value of it. And the best you can do is to add egg white with it to make it a complete meal.
These products are easily available on Amazon you need not go out. Good health is just a click away. Add flax into your diet and improve the quality of your current regime and reap the benefits like I did. It has done wonders for my overall health and I hope the same for you. Until we meet again eat clean, keep moving and stay blessed.