Flax Seeds

Nature is so diverse that it produces millions of different seeds, depending on regions, climates and soil types. Among these multiple seeds are flax seeds. Beneficial for health, they are easy to consume on a daily basis. Here’s what you need to know about them.

What is it?

Flaxseed is produced by cultivated flax. This oilseed has been consumed by humans since the Neolithic period (see our article on this subject on the paleo diet), which makes it one of the oldest seeds consumed by humans. The seeds are used whole or reduced to powder form for various culinary preparations: oil, bread… It is also ideal for the ketogenic diet. But they are also consumed for their health benefits!

Composition of flax seeds

Flax seeds are mainly composed of vegetable proteins (20%), fibers (27%) but also omega-3 fatty acids (25%). It is estimated that two tablespoons of flax seeds provide the equivalent of 140% of the recommended daily intake of omega-3s. To date, flaxseeds represent one of the best sources of vegetable protein but also the best known vegetable source of omega-3 linolenic acid! They are often compared for these reasons to chia seeds.

On the other hand, flaxseed also consists of polysaccharides, oil composed of 35-45% polyunsaturated fatty acids and proteins (between 20 and 25%!). Finally, we can also note the presence of cyanogenic glycosides, enterolactone and secoisolariciresinol in flaxseed. These active compounds are at the origin of the many benefits of flaxseed on the body.

The effects and benefits of flax seeds

Zoom in on the health benefits of flax seeds.

–Cardiovascular protection

As we mentioned, these seeds represent one of the best vegetable sources of omega-3 known to date. The seeds consumed in all their forms are therefore very interesting from a nutritional point of view. They make us benefit from the beneficial effects of omega-3 on health, especially in cardiovascular protection. Indeed, grains and flaxseed oil help to moderately reduce cholesterol levels in the blood. The ideal is to associate them with a marine source of omega-3.

–Constipation and digestive disorders

Flaxseeds are incredibly high in soluble and insoluble fiber which are essential nutrients and extremely important for regulating digestion, blood sugar and metabolic health. Because flax seeds contain a lot of fiber, they reduce the absorption of sugars by the body and, therefore, we can consider that it is a super food regulating blood sugar. People suffering from insulin-dependent problems can consume it on a daily basis in order to take advantage of this benefit.

But flaxseeds also have laxative effects and therefore allow, as such, to fight effectively against constipation. In fact, flaxseed appears to improve the symptoms of irritable bowel syndrome in people who have it. These symptoms are usually abdominal pain and bloating. In this regard, flaxseed would be even more effective than common drugs against constipation (laxatives). On the other hand, the seed is also said to be effective when combined with plums in the treatment and prevention of constipation. ESCOP and Commission E. recognize the use of flaxseed in the treatment of constipation and irritable bowel syndrome. The same is true for the relief of intestinal inflammation caused by laxative abuse.

–Osteoporosis and atherosclerosis

Studies done so far on the seed and its effects on osteoporosis have yielded encouraging results. However, not all studies have found these results.

On the other hand, it has been possible to demonstrate the effectiveness of flax seeds on atherosclerosis. This disease is characterized by the accumulation of fatty plaques inside the arteries. The fatty acids in the seeds are said to be able to reduce these plaques. According to the researchers, these effects are linked to the antioxidant actions of flaxseeds on the body.

On the other hand, it is already known that a diet rich in alpha linolenic acid contributes to improving the health of people who have suffered a heart attack.

–Flax seeds and menopause

Flax seeds contain lignans. These are phytoestrogens that help relieve symptoms related to menopause such as the absence of hormone therapy. It would seem that the consumption of flaxseed helps to reduce the intensity and frequency of hot flashes in the event of menopause. Another study also managed to demonstrate the beneficial effects of flaxseed on women affected by menopause and its symptoms. In this study, the seeds were consumed in the form of an extract or ground.

–Antioxidants to fight free radicals

As with many healthy plant-based foods, flax seeds are incredibly rich in antioxidants. Lignans are antioxidants themselves, but a variety of other compounds found in flaxseed have similar effects, making it an ideal food for the maintenance of health and general protection of cells in the body. .

–An anti-inflammatory food

The photochemicals, lignans, and omega-3s found in flaxseeds are all considered anti-inflammatory. Omega-3s have been linked to universal anti-inflammatory processes, and for lignans, they indeed help soften inflammatory pain and promote good recovery in various tissues. This leads to different benefits, but it usually means combining a balanced diet with products made from these oilseeds such as oil or ground seeds.

–Ideal for people with diabetes

Flaxseeds are perfect for people with type 2 diabetes. Since they are not high in carbohydrates, and the lignans they contain help reduce the amount of carbohydrates and lipids in the blood, these seeds help to prevent the risks that sugar can cause on health. Its consumption is highly recommended for both diabetics and those who are pre-diabetic. In addition to this, flax seeds also act on the lipid level in the blood, suddenly, they limit the risk of hyperlipidemia.

–Benign prostatic hyperplasia

A study was conducted on flax seeds regarding benign prostatic hyperplasia. According to the results obtained, it would seem that the seed extract can significantly improve the quality of life of patients who are affected. Similarly, they were able to observe a decrease in the intensity of symptoms affecting the urinary tract.

–Seeds and cancer

Flaxseeds are of particular interest to scientists in the prevention and treatment of breast cancer. The prevention of chronic diseases such as cancer is a major challenge. Good nutritional habits seem to pay off in this regard.

So, what foods can we trust? For the time being, clinical trials carried out on flax seeds have not yet been able to demonstrate their effectiveness on the risk of breast cancer. However, flaxseed consumption can modify the expression of tumor cell growth markers in postmenopausal women.

On the other hand, the consumption of flaxseed seems to have beneficial properties on the progression of prostate cancer in the men concerned. We now have to demonstrate the effects of flaxseed lignans on estrogen-dependent cancers. In any case, flax seeds are very promising and are still the subject of many scientific studies in this direction!

–Flaxseed and ADHD

Studies conducted on the seed show that it helps reduce the symptoms of attention deficit disorder with or without hyperactivity (ADHD). The latter being amplified by a deficit in polyunsaturated fatty acids.

Consuming flax seeds: what to know

Can we consume flax seeds in all their forms and without danger? Here’s what you need to know about eating these seeds.

Consumption patterns

How to consume flax seeds on a daily basis? There are different ways to enjoy this superfood.

–Whole flax seeds

Flax seeds are generally added to culinary preparations such as breads, cakes or others. You can also replace eggs in cakes by mixing seeds with a little water. The seeds can be stored intact at room temperature without any problem.

–Ground seeds

Like whole flaxseeds, ground flaxseeds can be added to various food preparations. Breads, cakes, muffins and other desserts can be enriched with ground seeds. In this case, the heating process is not a problem for the preservation of the seeds’ nutrients. However, once crushed, the seeds can be stored in the refrigerator and can be eaten in the days or weeks that follow.

–Flax seed oil

It may be beneficial to consume seed oil as part of a balanced diet. In this case, it must be integrated as such into the preparations. Or after cooking your food. Indeed, flaxseed oil is not suitable for cooking. Its components do not support heat. Heating, the oil loses its interest and most of its nutritional virtues. On the other hand, ground or whole seeds can be added to culinary preparations such as breads or cakes. In this form, the seeds retain their nutrients despite cooking. The oil goes rancid quickly: buy only small quantities.

–Seed extracts

Flaxseeds can be taken in extracts, although this is not their most common use. If you opt for this mode of consumption, be sure to respect the dosage indicated on the product.

Contraindications and possible side effects

There are few known contraindications to the consumption of these seeds. However, it is interesting to know them to avoid any unpleasant surprises. First, avoid consuming them in case of intestinal obstruction. Similarly, these seeds are not recommended for people who have diverticula in the intestine. Indeed, in this case, the seeds can stick to the walls of the intestine and cause inflammation.

As for the side effects of consuming this seed, they are quite rare. When consumed with enough water and at the recommended doses, the seeds do not cause any adverse effects. However, like any other food, it is best to start with small doses and increase them gradually. This advice is all the more important if you are sensitive to the laxative effects of flaxseed.

On the other hand, cases of excessive flatulence have already been reported. The fermentation of the mucilage found in the seeds is believed to be the cause of this effect.

What to remember about flaxseeds

Flaxseeds are an incredible plant source of omega-3s, so they shouldn’t be overlooked. Their health benefits are numerous: it would be a shame to deprive yourself of them! By integrating them into your eating habits, you can enjoy their benefits on a daily basis. So, have you already adopted them?

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I hope you enjoyed this blog post about flaxseeds and found it useful. Comment down below what you think of this superfood, or share with us your experience if you consume it regularly.

Looking forward to reading your comments, sending you love and positive energy!!!