15 MAGNIFICENT HEALTH BENEFITS OF FLAXSEED - NUTRITION - 2025

The properties of flaxseed for health are: it reduces cholesterol levels, prevents coronary heart disease, prevents hypertension and cancer, is anti-inflammatory and laxative, reduces fat levels, improves the immune system and others that I will explain below.

The flax plant, belonging to the family of lináceas, is one of the oldest crops for which there is clear evidence. It is one of the first cultivated plants, and has its origin in the valleys of the Tigris and Euphrates rivers in Mesopotamia. According to the Flax book, The Genus Linum, in 500 BC, Hippocrates wrote about the value of flax in relieving tummy ache. You were not wrong, since several studies have shown the high fiber content of flaxseed and its relationship with good digestion.

Among other components, its high content of alpha-linolenic acid, a fatty acid of the omega 3 series, stands out. This ingredient is highly recommended, among other things, for the treatment of cholesterol.

It is the nutritional and healthy properties that have made flaxseed a fundamental ingredient for diets, syrups or cosmetic products.

15 health benefits of flaxseed

1- Reduces blood cholesterol levels and prevents arteriosclerosis

According to an experiment carried out with laboratory rabbits, flaxseed reduces the levels of oxygen free radicals. These particles are responsible for the accumulation of low-density lipoprotein or LDL cholesterol, known as "bad" cholesterol in the blood.

In turn, maintaining a good level of cholesterol in the blood prevents diseases such as arteriosclerosis, which is caused by the accumulation of plaque in the arteries.

In addition, flaxseed is rich in Omega 3, a fatty acid that slows blood clotting.

2- Prevents coronary diseases

Among the arteries that can be affected by the accumulation of cholesterol in the blood, are the coronary arteries. These are the ones that carry blood directly to the heart.

Flaxseed helps these arteries stay unblocked, thus avoiding the risk of heart attacks or angina pectoris.

3- Its consumption is advisable for hypertensive people

Hypertension occurs when the blood exerts too high pressure against the arteries. The consumption of flaxseed is beneficial for hypertensive people, since it significantly reduces blood pressure. This is demonstrated by a clinical test published by the American Heart Association in 2014.

Men and women with peripheral arterial damage participated in this test, 75% of them hypertensive. One of the groups of participants was consuming 50 grams of ground flaxseed per day for 6 months. The results showed that the consumption of this seed markedly reduces the diastolic and systolic blood pressure.

4- Reduces the risk of contracting cancer

Flaxseed is included in the list of foods that prevent some types of cancer.

Its content is rich in phytoestrogens, chemical compounds present in plants that act in a similar way to human estrogens. These compounds are divided into groups of particles, including lignans. These molecules are antioxidants, they help the regeneration of cells in our body, but they are also anti-cancer.

A Canadian study from 2013 relates the consumption of flaxseed with a reduction in the risk of contracting breast cancer. To demonstrate this relationship, they used a questionnaire to monitor the consumption of this seed by a group of women, which included both healthy women and women with breast cancer.

Other research associates the consumption of a flaxseed supplement with the prevention of prostate cancer.

5- It has anti-inflammatory properties

Flaxseed has a beneficial effect on inflammation processes, making it a useful food for all diseases associated with inflammation processes, such as rheumatoid arthritis.

This is due, according to a study, to the high presence of alpha-linolenic acid, a fatty acid of the omega 3 series.

6- It is a natural remedy against constipation.

Difficulty going to the bathroom is a very common health problem. However, the discomfort it causes in those who suffer from it is undeniable.

Flaxseed can help you put an end to this problem, as it is high in fiber. Its moderate consumption favors the digestion process, helping us to expel waste from our body.

An experiment with mice in 2011 already demonstrated that a low-fat diet with a flaxseed supplement markedly increased the intestinal transit of these animals.

This study shows that flaxseed is a natural laxative, very useful to facilitate the defecation process in normal people and those with constipation.

7- Reduces the levels of fat in the body

Flaxseed helps eliminate unnecessary fat for our body, both inside and out. In addition to lowering triglyceride and cholesterol levels in the blood, its laxative effect helps us eliminate substances that our body does not need more easily.

In addition, flaxseed speeds up our metabolism. This is because it improves our resistance, increasing the energy of our body.

The consumption of flaxseed, favors the recovery of our muscles after an effort. By having more energy and taking longer to get tired, we can burn more calories doing sports.

These benefits, in addition to helping us stay in line, prevent us from other diseases associated with the muscles and skeleton, such as arthritis.

8- It is a good supplement to treat Diabetes

The fatty acids belonging to the omega 3 series have beneficial effects on the absorption of insulin by diabetic patients.

Given this, we can say that flaxseed is advisable for consumption by diabetic people, since it is a rich source of one of the omega 3 acids, alpha-linolenic acid, which we have already mentioned above.

In addition, people with diabetes must take special care of the levels of cholesterol and triglycerides in the blood, since an excess of these substances in the body increases the probability of suffering a heart attack or stroke.

For this reason, it is beneficial for diabetic people to consume flaxseed, since in addition to increasing insulin sensitivity, essential for the treatment of this disease, it helps reduce cholesterol and triglyceride levels in the blood.

9- Improves the immune system

Flaxseed is rich in lignans, which are attributed antioxidant properties.

These substances help to expel free radicals from our body, very unstable particles that cause damage to the immune system.

These free radicals participate in diseases of such serious importance as Parkinson's or Alzheimer's.

By keeping the immune system strong, the consumption of flax helps us prevent these diseases and many more infections.

9- It is good for attention deficit hyperactivity disorder

A 1996 study carried out with children between 6 and 12 years old, showed that a low consumption of good fatty acids, or of the omega 3 series, affects poor school performance.

Behavior and inattention problems can be improved with a good diet rich in Omega 3.

Without a doubt, flaxseed, due to its high content of alpha-linolenic acid, becomes a wild card to provide the little ones with that supply of Omega 3 they need.

10- It is a good supplement for lupus nephritis patients

Flaxseed also has beneficial effects in treating lupus nephritis, a disease that affects the kidneys.

A clinical trial carried out on forty patients by the London Health Science Center, showed that patients with lupus nephritis who consume flaxseed protect their kidneys.

11- It serves as a treatment for fever and pain

Flaxseed not only has anti-inflammatory properties, but it has also been shown to have analgesic power. A study carried out with flaxseed oil showed that the analgesic activity of this substance is comparable to that of aspirin.

Its ability to fight fever was also demonstrated, once again with effects similar to those of aspirin.

Flaxseed oil contains a large amount of linolenic acid, which could be the active ingredient in this food to combat pain and fever.

12- Symptoms of menopause

Although there are studies that consider the possibility that flaxseed helps prevent the loss of bone mass density in menopausal women, the results are not conclusive.

However, there are clinical tests that show the beneficial effects of this seed to alleviate the symptoms associated with this hormonal process; such as hot flashes, fatigue, etc.

In addition, there are other disorders related to health, which in many women usually appear with the onset of menopause. For example, cholesterol, which we have already talked about.

Therefore, it does not hurt to incorporate some flaxseeds into the diet to avoid these health problems.

14- It is good for the eyes

The omega 3 series acids, present in flaxseed and flaxseed oil, are beneficial for our eyes.

According to an analysis on the benefits of flaxseed, the oil from this seed improves our eyesight and makes us perceive colors more clearly.

14- Take care of the skin and strengthen the nails

This same analysis talks about how beneficial flaxseed is for the skin. Flaxseed oil speeds up the healing process of bruises or bumps. It also serves as a complement in the treatment of dermatological conditions such as psoriasis. In turn, it strengthens our nails, preventing them from breaking easily.

Nutritional composition of flaxseed

• 100 grams of Flaxseed provide 534 Kcal
• 7% Carbohydrates
• 10% Proteins
• 53% total fat
• 21% dietary fat

Although, at first glance, it may seem that flaxseed has too much fat, these are not harmful to health if consumed in moderation.

Flaxseed is low in saturated fat, moderate in monounsaturated fat, and high in polyunsaturated fat. By this, we mean that flaxseed is rich in healthy fats (monounsaturated and polyunsaturated) that help reduce LDL cholesterol or "bad" cholesterol and are necessary for the growth of our cells and the proper functioning of our brain. In contrast, flaxseed is low in saturated or unhealthy fats, which are the ones that increase bad cholesterol-

Other nutritional contributions of flaxseed are vitamin B, magnesium and manganese.

In what ways can flaxseed be consumed?

We can add a daily dose of flaxseed to our diet in different ways:

• C rough or ground. We can eat a daily spoonful or pour the seeds directly on the salad.
• Flaxseed oil. This juice is obtained from the seed, normally based on a cold extraction to maintain all its properties. In addition to its health benefits, it is used in cosmetics. For example, to strengthen the scalp and prevent hair loss and alopecia.

If you don't like the taste, you can mix it with fruit juice or prepare flaxseed infusions with honey or brown sugar.

Curiosities about linseed

-According to statistics from the Food and Agriculture Organization of the United Nations (FAO), Canada is the largest producer of flaxseed, followed by Russia and China. In 2014, Canada produced 872,500 tons of flaxseed, followed by Russia with 393,002 tons.

- Flaxseed is used to make gofio, a food made from toasted flour. It is consumed in countries such as Argentina and Chile and is an essential food of the gastronomy of the Canary Islands.

- It is a food widely used in vegan diets. Fatty acids are not found in our body and must be acquired from external foods. Flaxseed provides essential fatty acids to our diet, making it an ideal alternative for vegetarians and vegans.

References

1. Caligiuri, SP, Aukema, HM, Ravandi, A., Guzman, R., Dibrov, E., & Pierce, GN (2014). Flaxseed Consumption Reduces Blood Pressure in Patients With Hypertension by Altering Circulating Oxylipins via an -Linolenic Acid-Induced Inhibition of Soluble Epoxide Hydrolase. Hypertension, 64 (1), 53-59. doi: 10.1161 / hypertensionaha.114.03179.
2. Clark, WF, Kortas, C., Heidenheim, AP, Garland, J., Spanner, E., & Parbtani, A. (2001). Flaxseed in Lupus Nephritis: A Two-Year Nonplacebo-Controlled Crossover Study. Journal of the American College of Nutrition, 20 (2), 143-148. doi: 10.1080 / 07315724.2001.10719026.
3. Demark-Wahnefried, W., Polascik, TJ, George, SL, Switzer, BR, Madden, JF, Ruffin, MT,… Vollmer, RT (2008). Flaxseed Supplementation (Not Dietary Fat Restriction) Reduces Prostate Cancer Proliferation Rates in Men Pressurgery. Cancer Epidemiology Biomarkers & Prevention, 17 (12), 3577-3587. doi: 10.1158 / 1055-9965.epi-08-0008.
4. Kaithwas, G., Mukherjee, A., Chaurasia, AK & Majumdar, DK (2011). Antiinflammatory, analgesic and antipyretic activities of Linum usitatissimum L. (flaxseed / linseed) fixed oil. Indian Journal of Experimental Biology, 49 (12): 932-938.
5. Kaithwas, G., & Majumdar, DK (2012). In vitro antioxidant and in vivo antidiabetic, antihyperlipidemic activity of linseed oil against streptozotocin-induced toxicity in albino rats. European Journal of Lipid Science and Technology, 114 (11), 1237-1245. doi: 10.1002 / ejlt.201100263.
6. Kaithwas, G., & Majumdar, DK (2010). Therapeutic effect of Linum usitatissimum (flaxseed / linseed) fixed oil on acute and chronic arthritic models in albino rats. Inflammopharmacology, 18 (3), 127-136. doi: 10.1007 / s10787-010-0033-9.
7. Lowcock, EC, Cotterchio, M., & Boucher, BA (2013). Consumption of flaxseed, a rich source of lignans, is associated with reduced breast cancer risk. Cancer Causes & Control, 24 (4), 813-816. doi: 10.1007 / s10552-013-0155-7.

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