Amazing Flax Seeds Benefits For Hair, Skin, And Face
Flaxseed is a source of nutrients that could provide a variety of health advantages. Like other plant-based food resources, flax seed is an excellent source of antioxidants. There are multiple Flaxseeds benefits which you can get everyday by consuming these superseeds. They can assist in preventing diseases by removing free radicals from the body.
Free radicals take place as the consequences of natural processes and environmental pressures. If excessive levels of free radicals exist in the body, an oxidative condition could be created, causing damaged cells and causing diseases. Antioxidants aid in eliminating free radicals from the body.
Flaxseed is a rich source of lignans that are believed to possess antioxidant properties. According to some researchers, flaxseed could be more than 800 times richer than most food items in lignans.
Flax seeds are a source of numerous benefits. They are rich in nutrients and an essential part of our regular diet. This article will discuss the health benefits that could be derived from flaxseeds in detail –
Health Benefits Of Flaxseeds
Flaxseed Benefits #1 - Flax Seeds Weight Loss - How To Eat Flax Seeds For Weight Loss
Flax seeds could be helpful in diets for weight loss. They are a source of soluble fiber, which is extremely sticky when combined with water. This fiber effectively reduces cravings and hunger, possibly helping in weight reduction.
The systematic studies and review of flaxseed determine that flax seeds advocate weight loss among obese or overweight people. The people who added these super seeds to their diets shed the equivalent of 2.2 pounds (1 kg) when compared to those who ate a diet that did not.
The study also revealed that weight loss tends to be higher in studies that lasted longer than 12 weeks and in those who consumed over 30g of flaxseeds daily.
Flax seeds are essential in your diet if you want to lose or reduce weight. This is due to the high amount of fibre. Fibre makes you feel fuller for a long time and results in an enlargement of calories per day. Flax seeds can help reduce your appetite, making people feel well-fed. This means that you refrain from going on a binge eating to satisfy your hunger.
Flax seeds are an excellent addition to your diet when you need to snack between meals or reduce your food consumption. Furthermore, flax seeds can reduce your appetite. If you’re wondering how to utilize flax seeds to aid in weight loss, you should incorporate them into your daily meals, especially breakfast.
Analysis suggests you can lower your appetite and hunger by adding 2.5 grams of flax seeds that have been ground to your drinks because flax seeds are abundant in soluble fibers and can slow digestion in your stomach, and triggers various hormones that regulate appetite. In turn, flax seeds can make you feel fuller for more extended periods, which ultimately helps you shed weight.
Furthermore, after analyzing 45 studies from 2017, researchers concluded that including whole flaxseed in your diet could decrease waist circumference, body weight, and body mass index (BMI).
Flaxseed Benefits #2 - May Improve Cardiovascular Health
Heart disease is the top cause of death in the U.S., according to the Centers for Disease Control and Prevention (CDC). Flax seeds protect the health of your heart in a variety of ways, primarily by decreasing the risk factors that can lead to heart disease, such as:
Reduces Blood Pressure
An analysis in 2016 of 15 research papers that were published in Clinical Nutrition found that flax seeds helped lower blood pressure especially when consumed over 12 weeks or longer.
Improve Cholesterol Levels
A study from 2014 published in the Biomedical Journal revealed that 50 people suffering from excessive cholesterol consumed around three tablespoons of roast flax seed powder every day for three months and experienced significant reductions in total cholesterol as well as LDL (aka “bad”) cholesterol when compared to a placebo group. The study also showed increased HDL (aka “good”) cholesterol levels.
The Prevention Of Strokes
Flax seeds are an excellent food source for healthy fats known as alpha-linolenic acids (ALA) as per Harvard Medical School– that a review published in Biochimie discovered could help prevent stroke.
Flaxseed Benefits #3 - Support Digestive Health
Another flaxseeds is an excellent source of insoluble fiber. It does not dissolve in liquid but instead remains in the stomach after being eaten. It absorbs water and gives you bulk, which can help with regularity.
The National Center for Complementary and Integrative Health (NCCIH) says there’s little evidence that flaxseed can reduce constipation. According to the NCCIH, flaxseed containing too much water can cause constipation and even lead to intestinal obstruction.
Flaxseed oil and flaxseed can also cause diarrhea.
According to the U.S. Department of Agriculture, four tablespoons of flax seed provide 27% of the recommended daily fiber intake. This is a critical nutrient for digestion health.
Fiber improves digestion by:
- Regulating bowel movements
- The risk of Hemorrhoids can be reduced
- The risk of colorectal carcinoma is reduced
Flax seeds are rich in both soluble fiber and insoluble fiber. Each of these benefits can be used to improve bowel movement in slightly different ways.
- Soluble Fiber softens stool to make it easier for the stomach to absorb.
- Insoluble Fiber increases stool bulk, pushing waste through your stomach more quickly and easing constipation.
Both fibers can aid in bulking up stool and facilitate the flow of the stool. Soluble fiber aids in softening stool, and insoluble fiber assists in improving digestion to eliminate waste from the digestive tract and aid in stool movement. Consuming flaxseeds regularly can benefit those suffering from constipation or irritable bowel syndrome. However, they must drink plenty of fluids throughout the day while including flaxseeds as a part of their diet.
Flaxseed Benefits #4 - Help Reduce Cancer Risk
Flaxseed is rich in omega-3 acid fatty acids. These fatty acids could assist in stopping different types of cancerous cells from forming.
Flaxseed also has lignans, antioxidants that can slow tumor growth by preventing the formation of fresh blood vessels.
While no single food or supplement can stop cancer, some studies suggest flax seeds can lower the risk of spreading certain cancers.
For example, the flax seed’s high fiber content could reduce the risk of colorectal cancer. Researchers from the American Institute for Cancer Research discovered that for every 10 grams of fiber consumed, there’s a 7% reduction in the risk of getting colorectal cancer.
Breast cancer is the most extensively studied cancer related to the consumption of flax seeds. A 2019 study that was published in Nutrients discovered that flax seeds could:
- Help to protect yourself from the growth of breast cancer
- Reducing the growth of tumors in women who have breast cancer
- Reduce the risk of dying for women who have breast cancer.
Flaxseed Benefits #5 - Might Improve Blood Sugar
Lignans and other phytoestrogens could help reduce the risk of developing chronic illnesses like diabetes.
Because flax seeds contain ALA — a specific type of healthy fat, they could also help reduce the risk of developing pre-diabetes symptoms. It’s because ALAs are believed to control blood sugar levels, increase insulin sensitivity, and lower the chance of developing type 2 diabetes.
A study from 2013 that was published in Nutrition Research provided 41 individuals with pre-diabetes and obesity the equivalent of 13 grams or 26 grams or zero grams of flax seeds every day for 12 weeks. The study found that people taking 13 grams of flax seeds a day, about two tablespoons, experienced the most reduction in their blood sugar level and the most considerable improvement in insulin sensitivity.
Flaxseed Benefits #6 - Help Protect Against Chronic Disease
Alongside their healthy fiber and fats, Flax seeds are high in antioxidants that protect the health, called polyphenols, per an analysis published in the Journal of Oleo Science. Polyphenols function as bodyguards for cells, securing cells from damage that can eventually cause cancer, aging, and chronic diseases such as heart disease.
Flaxseeds help in relieving the symptoms of arthritis. As per the Arthritis Foundation, flaxseed may aid in reducing stiffness and joint pain. A few people are taking it for Lupus, rheumatoid arthritis, and Raynaud’s disease. They say there’s no evidence to prove its effectiveness to aid in this. However, they suggest that ALA in flaxseed could help in reducing inflammation. People can take it as mentioned –
- ground (one tablespoon per day)
- as an oil (one to three tablespoons per day)
- in capsules (1,300–3,000 mg per day)
Flaxseed Benefits #7 - Reduce inflammation
Flaxseeds are an excellent source to reduce inflammation. Flaxseeds are high in inflammation-reducing omega-3 fatty acids and lignans. The acid known as Alpha-linolenic Acid (ALA) is an omega-3 essential fat. Lignans are also known as phytoestrogens which are plant-derived substances. They are crucial in that they can influence the inflammatory response. Flaxseed is the most abundant food source for ALA in the everyday diet.
ALA and lignans – the two primary compounds in flaxseeds can help lower inflammation, leading to certain diseases like asthma and Parkinson’s disease. The compounds inhibit the release of proinflammatory agents that can contribute to developing inflammation-related diseases. ALA is known to reduce inflammation in humans, and Lignans has been found to lower inflammation-related cytokines tests in the lab.
Flaxseed Benefits #8 - Reduce Hot Flashes
A group of researchers published findings suggesting flaxseed might help to reduce the frequency or severity of hot flushes for women who do not take estrogen therapy in menopausal women. However, in 2012 more research by the same team found that flaxseed didn’t affect hot flashes.
According to a study 2007 that was conducted in 2007, hot flashes among women who are menopausal were cut in half after they consumed two tablespoons of ground flaxseeds every day. The severity of hot flashes was reduced by 57 percent. Contrary to this Another study found no significant decrease in hot flashes among postmenopausal and cancer-stricken women taking ground flaxseeds.
Flaxseed Benefits #9 - Good For Heart Health
It is recommended that the American Heart Association (AHA) suggests taking more omega-3s and fiber to improve the heart’s health. Lignans can also aid in preventing cardiovascular diseases. Flaxseed is a good source of all these nutrients.
Flaxseeds contain a high amount of omega-3 fatty acids, which can benefit people in many ways, but they are particularly beneficial in maintaining good heart health. They include a significant quantity of omega-3 fatty acids, alpha-linolenic acid (ALA), which has been proven to reduce the risk of heart-related diseases in numerous laboratory tests. Healthy fat essentially reduces the inflammation of the arteries. This often causes heart problems such as heart attacks, strokes, and cardiac arrest.
Flaxseed Benefits #10 - Treat Hyperlipidemia
Hyperlipidemia can be defined as having an excessively high amount of lipids or fats in the blood. It’s among the primary risk factors for ischemic heart disease. Research and studies have shown that flaxseeds (not flaxseed oil) can remarkably reduce the lipids in your blood.
A study from 2015 split 70 patients with hyperlipidemia into two groups. The treatment group took 30g of flaxseed powder daily over a period of 40 consecutive days. After the study, the serum lipid levels were again measured.
The people who took the flaxseed powder observed that their serum lipids decreased (aka the “bad cholesterol” levels). The researchers concluded that “flaxseed could be an effective food to treat decreasing hyperlipidemia.”
Flaxseed Benefits #11 - Reducing Hypertension
Based on the Centers for Disease Control and Prevention, high blood pressure, also known as hypertension, affects almost 1/3 of Indians. A blood pressure reading above 80 or 120 is considered to be normal. Flaxseed oil, as per Greek experts, could help. They discovered that consumption of flaxseed oil significantly reduced blood pressure readings during a 12-week study of 59 men in middle age. If you incorporate flaxseed oil as a supplement to your meals, you can avoid the headaches associated with hypertension.
Flaxseed Benefits #12 - Flaxseed For Hair
Flax seeds are loaded with vitamin E. This vitamin helps your scalp and promotes considerable hair growth. Additional benefits of flaxseeds for hair are listed below.
- Regulates hair growth
- Reduces hair fall & hair loss
- Provides a shiny and smooth appearance
- Hair is nourished and nourished
- Reduces dandruff
- Increase hair volume
- Balances the pH levels of the scalp
Flaxseed Benefits #13 - Flax Seeds For Skin
Flaxseeds aren’t only great for your body but also beneficial for your skin. They have antioxidants and lignans that aid in skin tightening and prevent skin sagging. They also contain fatty acids that keep your skin healthy and hydrated. It also keeps your skin moisturized.
Flax seeds may benefit the skin in these ways –
- Helps prevent skin diseases
- Intensify the healing process of wounds
- Helps to moisturize the skin.
- Reduces the chances of getting acne
- Get rid of dead cells
Flaxseed contains nutrients such as omega-3 fatty acids, fiber, and beneficial plant compounds like lignans. All of these have potential health benefits.
This tiny seed can improve digestion, protect against certain cancers, stabilize blood sugar levels, and lower blood pressure, and cholesterol. It is versatile, delicious, and easy to add to your diet.