Unlocking the Four Key Advantages of Flaxseeds for Wellness
Unlocking the Four Key Advantages of Flaxseeds for Wellness
Flax (Linum usitatissimum), a plant originating from the Mediterranean, has been utilized for over 5,000 years for consumption and linen production.
Flaxseeds are tiny seeds ranging in color from amber to reddish-brown, with a hard, glossy, smooth exterior. They have a sweet, earthy, and nutty flavor.
Typically, they are not eaten whole but are ground to make nutrients more accessible and maximize health benefits. Cold-pressed flaxseed oil is a great method to easily obtain the health advantages of flaxseed. Health Benefits of Flaxseed
- Nutrient-Dense
Flaxseeds are packed with essential fatty acids, minerals, vitamins, fiber, and protein.
The primary fatty acid in flaxseed and flaxseed oil is the essential omega-3 fatty acid, alpha-linolenic acid (ALA). ALA constitutes 58% of the total fat in flaxseeds. Only two fatty acids are deemed essential for humans as they can form the basis for other necessary fats. ALA is the essential omega-3 fatty acid, while Linoleic acid (LA) is the essential omega-6 fatty acid.
Although ALA is an omega-3 fatty acid, it is shorter than the longer omega-3s found in fish oils (EPA and DHA). ALA can be converted to EPA and DHA in the body, but a larger amount is needed to meet these longer omega-3s. Nonetheless, ALA has demonstrated its health benefits in promoting heart health beyond serving as a precursor to EPA and DHA. Flaxseed oil and ground flaxseeds offer oleic acid, a monounsaturated fat found in most nuts, seeds, olive oil, and avocados. Oleic acid, arguably the most crucial monounsaturated fat, is also linked with heart health. 2. Digestive Health
As expected, substantial scientific research has revealed that consuming flaxseed, including ground flaxseeds, can yield significant health benefits, such as promoting regular bowel movements, reducing cholesterol, and proper estrogen metabolism. 3. Cardiovascular Health
Ground flaxseeds enhance cardiovascular health through beneficial fatty acids and dietary fiber compounds. In a double-blind trial, 36 postmenopausal women were given 40 grams (approximately three tablespoons) of either ground flaxseeds or a wheat-based placebo daily for three months. In the women given ground flaxseeds, blood levels of total cholesterol and cholesterol-carrying molecules decreased by at least 6%. Based on a double-blind study conducted at a research center in Canada, ground flaxseeds can also improve vascular function and blood pressure control. 4. Hormonal Health
One of the key compounds in the fiber portion of ground flaxseeds is lignan precursors. Lignans exert many beneficial effects, primarily on breast health in women and prostate health in men. Lignans increase the production of sex hormone-binding globulin, or SHBG. This protein binds sex hormones such as estrogen and can help escort excess estrogen from the body. Much scientific evidence demonstrates that lignans have significant health benefits in both men and women related to their ability to support normal hormone metabolism. How to Incorporate Flaxseeds and Flaxseed Oil
Flaxseeds can be bought either whole or ground. Most of the beneficial research has focused on the use of ground flaxseeds.
It is highly recommended to purchase ground organic flaxseeds in a vacuum-sealed package or flaxseed that has been refrigerated since once flaxseeds are ground, they are much more prone to oxidation and spoilage.
Here are some quick and easy serving ideas:
Incorporate 1-2 tablespoons of ground flaxseeds into your hot or cold cereal.
Add ground flaxseeds to your breakfast smoothie.
To give cooked vegetables a nuttier flavor, sprinkle some ground flaxseeds on top of them.
Mix ground flaxseeds into yogurt.
Remember, flaxseed oil should not be used for cooking due to its sensitivity to heat and light. Instead, it’s best used in cold dishes or taken directly by the spoonful. Enjoy exploring the versatility and health benefits of flaxseeds and flaxseed oil! 🥗
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