Flaxseeds are being used since ages for the numerous health benefits they provide. Recent researchers call tiny shiny seeds as ‘superfood’ due to the goodness they provide us with. If not chewed properly, flaxseeds will not give you any health benefits and that is why many people prefer soaking and then having them. You can also grind the seeds and make a powder for easy consumption. To reap the health benefits you don’t need to consume a lot but just a teaspoon in a day.
The health benefits of this superfood are in abundance, here is a list of some of them:
Provides you with omega 3 fatty acids
Omega 3 cannot be made by our body and thus we need to take it from our diet. Omega 3 are the good fats have a healthy effect on your brain, heart and immunity. One tablespoon of ground flaxseed contains around 1.8 grams of plant Omega 3s.
Lignans
Lignans are the antioxidants that boost immunity and support digestion. They have both soluble and insoluble fibre and great for balancing the hormones in the body. You will be surprised to know that flaxseeds contain 75 to 800 times more lignans than any other plant food.
Fibre
Flaxseeds swell up to nine times in our stomach. They are rich in both soluble and insoluble fibre that supports digestion and keeps you fuller for longer. The high fibre content of these tiny seeds make them perfect for weight loss.
Have a protective effect against some cancers
Some of the recent studies have suggested that flaxseeds can have a protective effect against prostate cancer, breast cancer and colon cancer. The omega 3, ALA found in these seeds also inhibit tumour growth and incidence
The lignans in the seeds also help by blocking the enzymes and interfering with the growth and spread of tumour cells.
Can help lower blood pressure
A Canadian study discovered that consuming 30 grams of flaxseeds daily for six months lowered the diastolic and systolic blood pressure by 7 mmHg and 10 mmHg, respectively.
Another large scale study that took data from 11 studies found that consuming flaxseeds daily for six months lowered the blood pressure by 2 mmHg. And did you know 2 mmHg reduction in blood pressure can reduce the risk of dying from stroke by 10 per cent and heart disease by 7 per cent?
Rich in protein
The protein in flaxseeds is rich in amino acids arginine, aspartic acid and glutamic acid. Studies have found that protein in flaxseeds improve immune function, lowered cholesterol, had anti-fungal properties and prevented tumours.
In a study of 21 adults, 11 were given animal protein and 10 were given plant protein, it was found that there was no difference in terms of appetite, satiety or food intake.
How to include flaxseeds in your daily diet
You can mix them in yoghurt, sprinkle them on your fruits, put them in your smoothies, add them in your breakfast cereals, add the powdered form in your chapatti and bread or have a teaspoon alone.