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What are Flax Seeds?

Flax seeds are nutritive plant-based food that is rich in antioxidants, good fats, and fiber. The flax seeds nutritional value is tremendous and can contribute to great overall health. It also has medicinal value. Usually, flaxseeds are used in the form of powder, oil, tablets, flour, capsules, and seeds by themselves. Many people use flax seeds for various reasons such as dietary supplements, high cholesterol, cancer, heart disease, and other conditions. Now, let us understand the health benefits of consuming flax seeds.

Health Benefits of Flax Seeds

Flax seeds contain plenty of nutrients and can offer several benefits to your body. There are different micronutrients as well as macronutrients that help maintain overall health. Let us have a look at some of the key benefits of flax seeds.

1. Reduce Risk of Cancer

The benefits of eating flax seeds are great when it comes to cancer. Flaxseeds have a protective property against colon, breast, and prostate cancers.

2. Reduces Risk of Osteoporosis

As flaxseeds are rich in omega-3 fatty acids, they can help fight osteoporosis and decrease the risk of fracturing your bone.

3. Improves Mood and Sleep

Being a rich source of the most important nutrient for mood and sleep (magnesium), flax seeds tremendously help with improving mood and sleep.

4. Improves Skin Health

Flax seeds benefits for skin are incredible as they contain manganese that further boost collagen production and improves skin health.

5. Supports the Nervous System

Flax seeds contain thiamin that helps in the production of energy as well as helps in supporting the nervous system.

6. Improves Circulation

Improved circulation is one of the main advantages of flax seeds as it contains ALA (Alpha-Linolenic Acid).

7. Protects Against Heart Disease

Being rich in antioxidants, flax seeds help protect you from heart diseases. They help improve the health of your cardiovascular system upon frequent consumption.

8. Improves Gut Health

Both soluble and insoluble fiber are present in flax seeds. Both these types of fibers work together and are proven to be beneficial in improving digestive processes and overall digestive health.

9. Reduces Risk of Diabetes

Flax seeds contain a compound called lignans that improves the average 30month blood sugar value, thereby curbing the risk of diabetes.

10. Aids Weight Loss

Flax seeds are great for weight loss as they contain a soluble fiber called mucilage. This fiber slows the emptying of the stomach and thereby delays hunger.

11. Improves Hot Flashes

Hot flashes are common in perimenopausal and menopausal women. These can be managed effectively upon the consumption of flax seeds twice a day.

12. Improves Skin Hydration

Flax seeds, especially flaxseed oil, can help improve skin hydration to a great extent. So, consume flaxseed oil regularly to achieve good skin hydration.

13. Reduces Blood Glucose

Consuming flax seeds for a certain period of time consistently can reduce blood sugar levels thereby leading to lesser complications in the future.

14. Improves Insulin Sensitivity

One of the most important benefits of consuming flaxseed is its ability to improve insulin sensitivity in the human. This thereby reduces the risk of diabetes on the whole.

15. Improve Immune Function

The proteins in flax seeds, being rich in arginine, amino acids, glutamic acid, and aspartic acid, helps improve the immune system in the body.

Nutritional Facts About Flaxseeds

Nutrition in flax seeds is incredible and can improve your overall health upon consistent consumption. Let us have a detailed look at some of the flaxseed nutrition facts. 

Nutrient

Amount in 1 Tablespoon of Ground Flax Seed (7 g)

Energy

37.4 calories

Protein

1.28 g

Fats

2.95 g

Carbohydrates

2.02 g

Fiber

1.91 g

Calcium

17.8 mg

Magnesium

27.4 mg

Phosphorus

44.9 mg

Potassium

56.9 mg

Folate

6.09 mcg

Lutein and Zeaxanthin

45.6 mcg

How Many Flax Seeds Should You Eat in a Day?

You can observe all of the above-mentioned health benefits of flax seeds from consuming just one tablespoon of 10 grams of flax seeds. It is recommended to consume 40 grams of flaxseeds a day spread out across 2 servings. However, you should not consume more than 50 grams of flax seeds as it could be harmful to your body.

In a Nutshell

Flaxseeds and their products are highly rich in antioxidants and other nutrients. They are packed with nutrients and can be a healthy alternative to flour that is commonly used. Now that you know the benefits that flax seeds have on your body and health, include them in your diet for healthy living. While maintaining your health can be done by following healthy dietary patterns, it is also best to stay precautious in cases of health emergencies. To help you during health emergencies, it is also recommended to purchase health insurance.

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FAQs related to Health Benefits of Flax Seeds

  • ✔️Who should avoid flaxseeds?

    In certain situations, it is best to avoid consuming flaxseeds. Avoid flax seeds if you are:

    • Using cholesterol-lowering drugs

    • Using blood thinners

    • Using NSAIDs (Non-steroidal anti-inflammatory drugs)

    • Have an allergy to flaxseed

    • Are pregnant

    • Are breastfeeding

  • ✔️Can flaxseed oil be cooked?

    You can use flaxseed oil as long as you don’t heat it. Heating the oil could cause degradation and the formation of harmful compounds in the oil. 

  • ✔️Can I eat raw flax seeds?

    No. Avoid eating and consuming raw flax seeds in any form as they might contain toxic compounds and substances.

  • ✔️Would flax seeds make me fat?

    No, flax seeds do not cause weight gain. Infact, flax seeds help you lose weight as they are rich in protein and dietary fiber.

  • ✔️Can I consume flax seeds on a keto diet?

    Yes. In fact, flax seeds/flax seeds flour are recommended as an alternative to wheat/ wheat flour while on keto diet.