FLAXSEED: HEALTH BENEFITS, NUTRITION, AND RISKS
Having a balanced diet is really important for our health. One of the best ways to get the necessary nutrition from our diet is to consume seeds and nuts.
Among the nutritional powerhouses, flax seeds shine bright. Bursting with essential nutrients, flax seeds have gained a reputation as a must-have addition to a balanced diet. These are a rich source of dietary fiber that helps in reducing cholesterol and blood sugar levels. Flaxseeds also contain lignans, which are phytoestrogens that provide antioxidant, anti-inflammatory and anticancer benefits.
The star component:
An ounce of flaxseed contains 70 calories. The seeds also contain high levels of omega-3 fatty acids, which are essential fatty acids that are required in the diet.
Flax seeds are commonly found in almost every health bar and convenience food pack. Despite the fact that flaxseed is full of beneficial nutrients, the following star constituents are the ones that give it its most favorable health reputation:
- Alpha — linolenic acid (ALA): It serves as an exclusive source of omega-3 fatty acid in vegetarian diets. ALA from flaxseed exerts a positive effect on blood lipids. It was found to be as effective as oleic acid and linoleic acid in the reduction of plasma total cholesterol, low density lipoprotein cholesterol and very low density lipoprotein cholesterol.
- Lignans: Lignans have antioxidant activity and thus may contribute to the anticancer activity of flaxseed lignans have been shown to be protective against breast cancer that stimulate the synthesis of sex hormone binding globulin, which binds sex hormones and reduce their circulation in blood stream, and decrease their biological activity and thus reducing the risk of developing cancer.
- Fibers: Flaxseed contains soluble and insoluble dietary fibers in a proportion that varies between 20:80 and 40:60.
- Protein: The protein content in flaxseed has been reported to between 10.5% and 31%. Albumin and globulin type proteins are the major proteins in flaxseed. Flaxseed albumin comprised 20% of meal protein. Flaxseed protein was effective in lowering plasma cholesterol and triglycerides (TAG) compared to soy protein and casein protein.
Flax seeds wonders for women:
The lignans in flax seeds can help balance hormones and also help reduce high levels of oestrogen. Regularly eating flaxseeds helps in normalizing the ovulation process during the menstrual cycle. Omega 3 fatty acids are most beneficial for menstrual pain.
Lignans are Phyto-oestrogen that can be beneficial for you as these phytoestrogens will bind to estrogen receptors with a weaker effect and reduce oestrogen dominance.
Flax seeds benefit women by maintaining the normal length between the ovulation and menstruation. By maintaining and regularizing the menstrual cycle it maintains the hormonal balance and increases the chances of conception.
Flax seeds have also shown some benefits for improvement of PCOS; as it is rich in phytoestrogen ( a female hormone ) and a great source of omega 3 & omega 6 fatty acids. During menopause flax seeds may exhibit a protective effect against menopausal symptoms. The oestrogenic effect of flax seeds has a huge positive impact on the post menopausal symptoms.
What could go wrong?
Always remember, too much of anything could be troublesome. Consuming flax seeds may not be beneficial at all stages of life; consider the following scenarios where you should be cautious about consuming flax seeds. If you,
- are using blood thinners, such as warfarin (Coumadin) or aspirin
- are using nonsteroidal anti-inflammatory drugs
- are using cholesterol-lowering drugs
- have hormone-sensitive breast or uterine cancer
- are pregnant or breastfeeding
- have an allergy to flaxseed
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