Flaxseeds? What Are They And How They Are Good For You?

Flaxseeds are most certainly considered a superfood in the more recent times. In Malaysia, the implementation of it is most certainly increasing slowly but surely. The people in Malaysia are now getting more aware of what this superfood has to offer. For the people who do not know this, flaxseed comes from the flax plant which is also known as Linum usitatissimum, which grows to be about 2 feet tall. It was likely first grown in Egypt but it has been cultivated all around the world. The flax plant can be woven into linen, and its fibers are two to three times as strong as cotton! When the plant first came to North America, it was initially grown to produce clothing. In the mid 20th century, however, cotton took over as the fiber of choice, so these days, most places that grow flax do so in order to produce seeds.

The nutty tasting seeds can be eaten on their own or even crushed and cold pressed in order to release flaxseed oil. For decades, it had been common to find flaxseed which is also referred to as linseed, used in things like cereal or bread. But it has developed a niche in the health food scene in the past decade or so. More and more people have become knowledgeable about the crop’s various health benefits and now they have many ways to get their fill, whether as a supplement on its own or as an ingredient they add into a variety of foods. You may have even noticed that flaxseed have now been incorporated into certain pet’s food. In this article, we will be going over the several benefits of the flaxseed and how are they actually good for you. After seeing these perks, you will most certainly consider adding them into your diet!

FLAXSEEDS ARE LOADED WITH NUTRIENTS
Flax seeds have been grown since the beginning of civilisation, flax seeds are definitely one of the oldest crops. There are two types of flax seeds, brown and also golden, which are equally nutritious. A typical serving size for ground flax seeds is 1 tablespoon which is about 7 grams. Just one tablespoon of flax seeds provides you with a good amount of protein, fibre and also omega 3 fatty acids, in addition to being a rich source of some vitamins and also minerals.

One tablespoon of ground flax seeds contains the following nutrients such as 37 calories, 1.3 grams of proteins, 2 grams of carbs, 1.9 grams of fiber, 3 grams of total fat, 0.3 grams of saturated fat, 0.5 grams of monounsaturated fats, 2.0 grams of polyunsaturated fats, 1,597 milligrams omega 3 fatty acids, 8% of the RDI for vitamin B1, 2% of the RDI for vitamin B6, 2% of the RDI for folate, 2% of the RDI for calcium, 2% of the RDI for iron, 7% of the RDI for magnesium, 4% of the RDI for phosphorus, 2% of the RDI for potassium. Interestingly, flax seeds' health benefits are mostly attributed to the omega 3 fatty acids, lignans and also the fibre that they contain.

FLAXSEEDS ARE HIGH IN OMEGA 3 FATS
If you are a vegetarian or if you do not eat fish, flax seeds could quite possibly be your best source of omega 3 fats. They are a rich source of alpha linolenic acid (ALA), a mainly plant based omega 3 fatty acid. ALA is one of the two most essential fatty acids that you have to obtain from the food that you consume, as your body does not produce them. The animal studies that have been conducted has shown that the ALA in flax seeds have successfully prevented cholesterol from being deposited in the blood vessels of the heart, also reducing the inflammation in the arteries and even reducing the growth of tumour.

A Costa Rican study involving 3,638 people found out that those who consumed more ALA had a lowered risk of heart attack than those who consumed lesser ALA. Also, a large review of 27 studies involving more than 250,000 people found out that ALA was linked to a 14% lower risk of heart disease, which is truly astonishing. Numerous studies have also connected ALA to a lowered risk of getting a stroke. Furthermore, a recent review of observational data had concluded that ALA has heart health benefits comparable to eicosapentaenoic acid (EPA) and also docosahexaenoic acid (DHA), two of the more well known omega 3 fats.

RICH IN DIETARY FIBRE
By having just one tablespoon of flax seeds, it contains 3 grams of fibre, which is 8 to 12% of the daily recommended intake for both men and women, respectively.And besides that, flax seeds contain two types of dietary fibre which is the soluble one which is 20 to 40% and the insoluble one which is 60 to 80%. This fibre duo gets fermented by the bacteria in the large bowel, bulks up stools and then it results in a more regular bowel movement. On one hand, soluble fibre will increase the consistency of the contents of your intestine and it will also slow down your digestion rate. This has been shown to help people to regulate blood sugar and also to lower their cholesterol. On the other hand, insoluble fibre will allow more water to bind to the stools, increasing their bulk and it will also result in softer stools. This is useful for you to prevent constipation and for the people who have irritable bowel syndrome and also diverticular disease.

MAY LOWER BLOOD PRESSURE
Studies on flax seeds have also focused on its natural ability in lowering the blood pressure. A Canadian study has found out that eating 30 grams of flax seeds on a daily basis for six months lowered systolic and also diastolic blood pressure by 10 mmHg and 7 mmHg, respectively. For those people who were already taking blood pressure medications, flax seeds helped them lower their blood pressure even further and it also successfully decreased the number of patients with uncontrolled high blood pressure by an amazing 17%.

Besides that, according to a large review which looked at data from around 11 studies, concluded that taking flax seeds daily for more than three months lowered their blood pressure by 2 mmHg. While that might seem insignificant, a 2 mmHg reduction in blood pressure may significantly lower a person's risk of dying from a stroke by 10% and also from heart diseases by 7%.

CONTAINS HIGH QUALITY PROTEIN
Flax seeds are a great source of plant based protein, and there is a growing interest in flaxseed protein and also its health benefits. Flaxseed protein is richer in the amino acids arginine, aspartic acid and also glutamic acid. Numerous lab and animal studies over the years have shown that flaxseed protein helped people to improve their immune function, lowered their cholesterol, prevented tumours and it also had anti fungal properties. If you are considering on cutting down on meat and worried that you will end up being too hungry, flax seeds may just be your answer.

As a matter of fact, in one recent study, 21 adults were handed an animal protein meal or plant protein meal. The study found no difference in terms of appetite, satiety or even food intake noted between both the meals. It is likely both the animal and plant protein meals stimulated hormones in the gut to bring out that feeling of fullness, which resulted in eating lesser at their next meal.

MAY HELP CONTROL BLOOD SUGAR
Type 2 diabetes is an increasingly major health problem worldwide. It is characterised by high blood sugar levels as an outcome of either the body's inability to secrete insulin or resistance to it. A few studies have found out that people with type 2 diabetes who added about 10 to 20 grams of flaxseed powder to their daily diet for about at least one month saw reductions of 8 to 20% in their blood sugar levels. This blood sugar lowering effect is mainly because of the flax seeds' insoluble fibre content.

Research has also found out that insoluble fibre will slow down the release of sugar into the blood and it will also reduce blood sugar. However, one study had found no change in blood sugar levels or any improvement in a person's diabetes management. This may be due to the small numbers of subjects in the study and also due to the use of flaxseed oil. Flaxseed oil will lack fibre, which is credited with flax seeds' ability to lowering blood sugar. Overall, flax seeds can potentially be a beneficial and nutritious addition to the diet of people who have diabetes.

Like reading all about the benefits of flaxseeds but want to know what to do with them? Check out our flaxseed recipe video below and also our blog!

Thank you.