Nutritional Powerhouse: Flaxseeds and Their Health Benefits

I wrote about my favorite Chia seeds, a few days ago, now I want to introduce you to Flax seeds. They are highly nutritious and offer several health benefits due to their rich content of essential nutrients. So let's explore. Flax seeds are usually brown or yellow. They’re sold whole, ground/milled, or roasted — and are often processed into flaxseed oil.

Healthy flax seeds.Photo byR.Gerner/Canva

Flax seeds are one of the best plant-based sources of alpha-linolenic acid (ALA), a type of omega-3 fatty acid. ALA is an essential fatty acid, which means that your body cannot produce it. Thus, you need to obtain it from the food you eat. Omega-3s are beneficial for heart health, reducing inflammation, and supporting brain function. I take predominately for the anti-inflammation properties.

Flax seeds contain both soluble and insoluble fiber, which helps improve digestive health by promoting regular bowel movements and preventing constipation. When mixed with water, the mucilage gums in flax seeds become very thick. Combined with the insoluble fiber content, this makes flax seeds a natural laxative. Fiber also aids in lowering cholesterol levels and controlling blood sugar levels. If we all ate flax seeds, maybe we could dump our cholesterol drugs!

flax can be used in baking, yogurt, smoothies, or as an oil.Photo byR.Gerner/Canva

Flax seeds are one of the richest sources of lignans, which are plant compounds that have antioxidant and estrogenic properties. Lignans may help reduce the risk of cancer, particularly breast cancer, and support hormonal balance. We women need these plant compounds.

The combination of omega-3 fatty acids, fiber, and lignans in flax seeds helps lower blood pressure, reduce cholesterol levels, and improve overall heart health. This cholesterol-lowering effect is thought to be caused by the high fiber and lignan content in flax seeds. We are getting great nutrition for our money. Flax seeds are exceptionally rich in lignans, containing up to 800 times more than other foods.

The high fiber content in flax seeds promotes a feeling of fullness, which can help reduce appetite and support weight management. Important for us women and men. The healthy fats and antioxidants in flax seeds contribute to healthy skin by reducing inflammation and promoting hydration. These nutrients can also support hair growth and strength.

Flax seed breads .Photo byR.Gerner/Canva

The soluble fiber in flax seeds helps regulate blood sugar levels by slowing the absorption of sugar into the bloodstream, making it beneficial for people with diabetes. Very good to know.

The omega-3 fatty acids and lignans in flax seeds have anti-inflammatory properties, which can help reduce chronic inflammation, a key factor in many diseases. I thnk many seniors have inflammation that they don't know about. some is very evident, but some can be silently growing in our bodies.

The combination of fiber and mucilage (a gel-forming substance) in flax seeds helps maintain gut health by promoting the growth of healthy gut bacteria and supporting regular digestion.

Easier to digest when ground up.Photo byR.Gerner/Canva

Flax seeds contain various antioxidants, including vitamin E and lignans, which help protect cells from oxidative stress and may reduce the risk of chronic diseases. In addition, some studies suggest that the lignans and omega-3 fatty acids in flax seeds may help lower the risk of certain cancers, including breast and prostate cancer, by reducing inflammation and inhibiting tumor growth. It should be noted that several vitamins are sourced in flax seeds like: thiamine (vitamin B1), copper, molybdenum, magnesium, and phosphorus.

To enjoy these benefits, flax seeds can be added to smoothies, oatmeal, yogurt, salads, and baked goods. However, It's recommended to consume ground flax seeds rather than whole, as whole seeds may pass through the digestive system undigested, reducing their health benefits. I use my coffee grinder. Using a coffee grinder is the easiest, most convenient way to grind flax seeds. However you can use a blender or food processor to grind flax seeds. Many people have at least one of these appliances at home. Best to grind one cup full at a time. No matter which grinding method you choose, ground flax seeds can be stored in an airtight container in the refrigerator for up to 1 week. Hope you try. If concerned, talk to your doctor. Always start with small amounts.

Resources:

https://www.healthline.com/nutrition/foods/flaxseeds

Written by A. Bjarnadottir, MS, RDN (Ice) — Fact checked by J. Lee — Updated on 3/28/2019

https://www.healthline.com/nutrition/how-to-grind-flaxseeds#coffee-grinder

Medically reviewed by A. Bjarnadottir, MS, RDN (Ice) — Written by S. Shoemaker, MS, RDN, LD on 9/18/2019