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How Can Flax Seeds Improve Your Health?

Health benefits of flax seed, how can flax seeds improve your health
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In the list of “super foods,"  flax seed is included with its many manifold health benefits. In the last decade, flax seeds have been one of many viral foods that have seen a meteoric rise on search engines.

Flax seeds are sold in various ways, like flax seed powder, roasted flax seeds, whole flax seeds, flax seed oil, and as an ingredient in healthcare products.

What is flax seed?

Flax seed, often called flax or linseed, is the seed of the flax plant. It ranges in color from reddish brown to light yellow, and is sometimes referred to as golden flax seed. It can be ingested as whole seed, powdered powder, or flax seed oil.

Flax seed is considered bio-available as milled flax seed is better absorbed by the body. Hence, the nutrients reach their biological destination properly.

Nutritional benefits of flax seed

Flax seeds have numerous benefits. They're high in fiber and protein, as well as omega-3 fatty acids and lignans, a type of polyphenol that promotes heart health. In fact, flax seed is so excellent for you that the nutritional value outweighs the calories. Each two-tablespoon serving of ground flax provides:

  • Calories: 70

  • Fat: 5 grams

  • Carbs: 4 grams

  • Fiber: 3 Grams

Flax seed is so-nutrient dense that nutritional experts say it can be a better alternative of egg, mainly vegans can fulfill their omega-3 fatty acids, protein and fiber needs from flax seeds.

A great source of omega-3 fatty acids

Flax is the highest plant source of alpha-linolenic acid (ALA), a fatty acid that promotes cardiovascular health. While fish is known to be the finest source of omega-3s, several plants also contain ALA. Flax seed is an essential ingredient to many continental dishes, including American cuisine, making it an excellent choice for vegetarians and vegans.

Lignans overload

Lignans, a form of phytoestrogen, may reduce the incidence of osteoporosis, heart disease, and breast cancer. Lignans also possess antioxidant effects.

Flax seed contains more lignans than other plant foods, making it a valuable source for preventing diseases such as heart disease and cancer.

Fiber Rich

Flax seed contains soluble fiber, which helps you feel fuller for extended periods of time. Flax seed contains soluble fiber that forms a gel with water, slowing digestion.


  • Fiber can help lower cholesterol,

  • Stabilize blood sugar levels,

  • Lower your risk of heart disease.

A highly potent plant protein

Flax seeds, like soybeans, provide high-quality plant protein. Although they lack all nine necessary amino acids, these seeds are nevertheless an excellent supplement to your diet. Just make sure you obtain protein from other sources to maintain balance. 

Packed with potassium

Potassium is a mineral that promotes cell and muscle function as well as blood pressure regulation. Flax seed contains more potassium than bananas, a well-known potassium-rich food.

Contains vitamin B1

A serving of flax seed contains 10% of the daily required amount of thiamine, generally known as vitamin B1. B vitamins help the body convert food into energy.

Best ways to use flax seed

When added into dishes, flax has a subtle, nutty flavor that is sometimes undetectable. And it goes well with almost anything. For example,

  • You may stir or sprinkle ground flax on yogurt, dal, soups, sauces or muesli.

  • To give your salad a little crunch, add a spoonful.

  • Mix into protein shakes or smoothies.

  • Consume flax seed supplements, such as MNF GR syrup. It also contains calcium, folic acid, vitamin K, amino acids, vitamin E, vitamin A, and glutathione, among many other vital vitamins and minerals.

Don’t underestimate its power from its size

These tiny seeds are quite remarkable. Numerous studies indicate that including flax seeds in your diet can improve your health in a number of significant ways.

Continue reading to discover more about flax seed.

1. Helps digestion

For healthy digestion, fiber is essential. Eating more fiber facilitates easier digestion. As per studies, two tablespoons of ground flax seed can provide 15% of a woman's daily fiber needs and roughly 10% of a man's. Their insoluble fiber promotes regularity, facilitates digestion, and wards off constipation.

2. Role in weight loss

Since flax seeds are high in soluble fiber, it helps keep you full so you may avoid over eating. Eating whole flax seeds is better in reducing weight. As suggested above, you may incorporate flax seeds in your diet in different ways, or you may also go for flax seeds supplement.

3. Improve heart health

A major advantage of flax seed is its high amount of ALA, an omega-3 fatty acid derived from plants. Omega-3 fatty acids are not produced by your body; instead, you must obtain them from foods like fish and flax seeds. When it comes to plant foods that are highest in ALA, flax seeds come in second only to chia seeds. According to a thorough analysis of studies published in the American Journal of Clinical Nutrition, eating foods high in omega-3 fatty acids, including flax seeds, may reduce the risk of heart disease by 10%. 

4. Control cholesterol

According to studies published in the International Journal of Angiology in 2020, consuming 50 g of flax seeds regularly for one month seems to be reduce total cholesterol by 9% and "bad" LDL cholesterol by 18%, respectively. It is hypothesized that the soluble fibre in flax seeds lowers blood cholesterol levels by binding to and throwing out cholesterol from the body. Please be aware that prescribed cholesterol-lowering medications cannot be replaced with flax seeds.

5. Level blood pressure

Additionally, flax seeds may help reduce blood pressure. This is fortunate because hypertension increases the risk of heart disease, stroke, and other serious health issues. According to scientific theories, lignans and ALA may have a significant impact on blood pressure reduction by reducing the amount of fatty acid byproducts that build up and restrict blood vessels.


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