This is what Happens to your Body when you eat Flax Seeds Everyday

Flax seeds have been used as a food source by humans for thousands of years, and recent research has shown that regularly consuming flaxseed improves health in many ways. These tiny seeds are considered to be one of the most nutrient-dense foods on the planet, and the best part is that they can be consumed raw, roasted, or ground into flour. Flax seeds are commonly used as an ingredient in baked goods like muffins or bread, and their nutty flavor makes them an ideal choice for smoothies or shakes. Additionally, flax seeds are rich in fiber, omega-3 fatty acids, and antioxidants. In this article, we will explore the nine benefits of adding flax seeds to your diet. Please note that everything mentioned in this article is unbiased, fact-checked, and reviewed by qualified health professionals. With that said, let's dive in and discuss the nine benefits of eating flax seeds regularly.

Flax seeds are the seeds of a plant species that has been cultivated for centuries and has been used in food, cosmetics, and medicine. These seeds contain about 30 percent oil by weight, which is composed of omega-3 fatty acids in the form of triglycerides. Flax seeds are particularly high in omega-3 fatty acids, which are known for their numerous health benefits.

Omega-3 fatty acids are unsaturated fats that play a crucial role in maintaining the health of our cell membranes. They are also essential for the development of healthy skin, brain function, heart health, and mood regulation, among other things. Research has shown that omega-3 fatty acids improve cardiovascular health by reducing blood pressure, lowering triglyceride levels, and improving blood vessel flexibility. Additionally, these fats have anti-inflammatory properties that can help reduce risk factors for heart disease, such as high blood pressure and high cholesterol. To get the recommended amounts of omega-3s, it is best to consume flax seeds or fish oil at least twice per week. Flax seeds are particularly rich in alpha-linolenic acid (ALA), which is an essential omega-3 fatty acid that the body cannot produce on its own. Although ALA has not been studied as extensively as other omega-3 fats like EPA and DHA, it may offer similar benefits. One of the potential benefits of ALA is its ability to lower triglyceride levels in the blood, which are molecules that carry fat in the blood. High levels of triglycerides are associated with an increased risk of heart disease, although more studies are needed to determine whether lowering them reduces this risk.

Flax seeds are incredibly nutritious, containing phytoestrogens, antioxidants, and anti-inflammatory compounds. Additionally, they are rich in B vitamins and essential minerals such as potassium, magnesium, iron, and zinc. These tiny seeds are also an excellent vegetarian source of protein, with approximately 25% of their weight being protein. A single tablespoon of flaxseed contains two grams of protein, one gram of dietary fiber, and seven grams of mostly unsaturated fat. Consuming a few tablespoons of flaxseed each day can help you meet your daily requirements for omega-3 fatty acids and dietary fiber. Flax seeds also contain lignans, which may help reduce the risk of breast cancer. Furthermore, they are high in soluble fiber, which can help lower cholesterol levels in the blood. When soluble fiber dissolves in water, it forms a gel-like substance in the stomach that helps you feel fuller longer after eating. Flax seeds also contain insoluble fiber, which draws water out of the digestive tract and helps eliminate toxins from the body through bowel movements. Consuming these tiny seeds will add bulk to your diet, helping you feel full and satisfied between meals. Whole flaxseed has more fiber than ground flaxseed, but both have similar nutritional content.

Flax seeds are an excellent source of fiber, containing even more fiber than most other plant-based foods. Soluble fiber, in particular, has been shown to help reduce constipation, which is a leading cause of colon cancer. Fiber is essential for maintaining a healthy diet, as it helps your body absorb all the necessary nutrients from your food and aids in removing toxins. Furthermore, a high-fiber diet may reduce the risk of heart disease, diabetes, and obesity. The recommended dietary allowance for fiber varies based on age groups. For adults between 18 to 50 years old, women should aim for 25 grams per day, and men should aim for 38 grams per day. For those 51 years old or above, women should consume 20 grams per day, and men should consume 30 grams per day. Adding a few tablespoons of flax seeds to your diet can help you meet your daily fiber requirements.

Flax seeds have been found to potentially have a protective effect against cancer. In a study involving men with prostate cancer, those who took flaxseed oil capsules for 12 weeks had lower levels of prostate-specific antigen, which is used as a marker for prostate cancer progression, compared to those who took olive oil capsules instead. This suggests that flaxseed may have beneficial effects in the prevention and treatment of prostate cancer.

One of the reasons why flaxseed may be effective against cancer is due to its high content of lignans. Lignans are phytoestrogens that can help to lower estrogen levels in the body. High levels of estrogen have been linked to an increased risk of breast cancer and other hormone-related cancers. Therefore, consuming flax seeds may help to reduce the risk of developing these types of cancers.

It is worth noting that flax seeds can be consumed raw or cooked, but they should be ground in a blender or coffee grinder before consumption if you prefer them in a ground form rather than whole.

Flax seeds have been found to have cholesterol-lowering effects, in addition to their cancer-protective properties. One of the ways that flax seeds may lower cholesterol is by inhibiting the absorption of dietary cholesterol in the body. This makes flax seeds a good option for those who consume high-fat and high-cholesterol foods such as meat, poultry, and eggs.

Flax seeds slow down the digestion and absorption of food into the bloodstream, which helps lower blood glucose and cholesterol levels. The lignan compounds found in flax seeds are considered the most effective heart-healthy dietary fiber according to recent research. In a six-week study, participants who consumed flaxseed experienced a 10% decrease in total and LDL cholesterol levels. The benefits were even greater when flaxseed was combined with exercise, resulting in a 13-20% reduction in cholesterol levels compared to exercise alone.

Another study found that consuming 30 grams of milled flaxseed daily for four weeks led to a significant decrease in cholesterol levels compared to those who did not consume flaxseed. In addition, taking 5 grams of brown flaxseed daily for three months was found to reduce total cholesterol levels by 12% and increase HDL (good) cholesterol levels by 12% compared to those who did not take a flaxseed supplement.

Overall, flax seeds may be a beneficial addition to a heart-healthy diet, particularly for those looking to lower their cholesterol levels.

Flax seeds have been found to have a potential positive impact on blood pressure levels. Studies suggest that flaxseed consumption can help lower blood pressure in people with hypertension, as well as prevent high blood pressure in those at risk. A research study conducted by the University of Toronto analyzed previous studies on flaxseed and blood pressure, involving over 1,000 participants. The results showed that consuming approximately 50 grams or 1.8 ounces of ground flaxseed daily for four weeks reduced diastolic blood pressure compared to controlled diets without flaxseed. Diastolic blood pressure represents the bottom number in a blood pressure reading and indicates how much the heart has to pump to push blood through the arteries. The researchers also found that consuming about 33 grams or one ounce of whole flaxseed daily for four weeks reduced systolic blood pressure, which represents the top number in a blood pressure reading and reflects the force at which the heart pushes against the arteries when it contracts.

Flax seeds may be a helpful tool for weight management due to their high fiber content. The fiber in flax seeds can help you feel full faster and stay full for longer periods, which may lead to consuming fewer calories throughout the day. This is especially beneficial for individuals who struggle with overeating or have difficulty adhering to a regular exercise routine due to fatigue. A study published in the American Journal of Clinical Nutrition in 2013 found that overweight and obese adults who consumed 30 grams of milled flaxseed daily for 12 weeks experienced significant reductions in body weight, waist circumference, and body fat percentage compared to those who were given a placebo. The study suggests that incorporating flax seeds into one's diet may be an effective strategy for maintaining body weight and reducing fat stores.

Flax seeds can help stabilize blood sugar levels by slowing down the digestion of high-fiber foods, leading to a slower release of insulin compared to low-fiber meals. Insulin is responsible for regulating blood sugar levels by moving glucose from the bloodstream into cells, as well as storing fat and protein. Too much insulin in the body can lead to weight gain and diabetes. The high fiber content in flax seeds helps keep blood sugar levels stable, which may help prevent these issues from developing over time. While there isn't much research on using flaxseed oil or flaxseed meal as an alternative sweetener to sugar or corn syrup, there is no reason why it wouldn't work.

Flax seeds are a versatile and simple addition to any diet. They come in both whole seed and ground meal form, and can be sprinkled on top of salads, yogurt, and oatmeal, or used in baking as a binder or thickener for recipes like bread, muffins, and pancakes. Flax seeds also make a great addition to smoothies and juices. To get the most nutritional benefits from flaxseed, it's best to consume them with water instead of dairy products like milk or yogurt. Soaking flax seeds overnight can help increase nutrient absorption while reducing phytic acid content, which can cause digestive discomfort. Depending on your weight, it's recommended to consume one to two tablespoons of flaxseed per day, and aim to incorporate them into your meals or snacks a few times a week. Flax seeds are a fantastic source of fiber and nutrients, and their potential health benefits make them a great choice for many people. If you're not a fan of the taste or texture of ground flax seeds, consider using flaxseed meal instead for all the health benefits without any downsides.