The Skinny:
King Charlemagne knew a good thing when he saw it—at least when it came to flax or flaxseed. In the Eighth Century, he required his subjects to eat regularly. Today, many see these tiny seeds as the unsung heroes of the plant world because they are in effect a nutritional powerhouse. They purportedly improve digestion, lower blood pressure, fight cardiovascular disease and more. And in case anyone is wondering, flaxseeds come from the flax plant. These little brown seeds, in fact, have a long history both in the textile and food worlds. Many may better recognize flax fabric by its common name, linen or the oil from the plant called linseed oil. Read on about what flaxseed can do health-wise.
The Slate:
Nutrient Loaded
A seven-gram tablespoon of flaxseed contains 37. 4 calories, 1.28 grams of protein, 2.95 grams of total fat, 2.02 grams of carbohydrates, 0.109 grams of total sugars, 0.115 milligrams of thiamine (vitamin B1), 0.085 milligrams of copper, 27.4 milligrams of magnesium and 44.9 milligrams of phosphorus. Flaxseed is also high in omega-3 fatty acids (3.66 grams of total fatty acids) and fiber at 1.91 grams.
Battles High Blood Pressure
Flaxseed does not reduce blood pressure or cause hypotension in those whose blood pressure is already normal. But these can certainly help those with high blood pressure. One study found that 30 grams of ground flaxseed daily can reduce blood pressure by 10 – 15 mmHg systolic and 7 mmHg diastolic in those with hypertension. The end result for these people is a 50-percent reduction in the risk of heart attacks and strokes.
Fights Cardiovascular Disease
One recent study underscored the cardiovascular benefit of flaxseeds by noting flaxseed oil can reduce bad cholesterol while boosting protective HDL cholesterol. These findings suggest flaxseed oil could become an important alternative strategy for controlling dyslipidemia, the lipid imbalance associated with elevated risks for atherosclerosis and coronary heart disease.
Confronts Cancers
The American Institute for Cancer Research concludes there is “convincing or probable” evidence that flaxseed helps decrease the risk of breast cancer, as well as prostate and other hormone-related cancer, which increases survivability for patients already dealing with these diseases. There is also “probable” evidence that it fights colorectal cancer and helps with weight loss, which helps reduce overall cancer risk. The institute adds that more research is needed to fully understand how flaxseed works.
Diabetes
A systematic review and meta-analysis of seven studies found that flaxseed supplementation produced a significant reduction in fasting blood sugar and insulin concentrations, improving glycemic control in both individuals with prediabetes and type two diabetes.
Good Digestion
Flaxseed is great at warding off both constipation and diarrhea. Its high fiber content, about half of which is soluble, interacts with water to release a laxative gel. Its insoluble fiber’s cellulose aids food transport and also contains anti-inflammatory lignans. Flaxseed also helps support the gut microbiome, especially probiotic bacteria like the Lactobacilli, Bifidobacteria and Akkermansia, which help support mucus production for a healthy gut lining.
Helpful Hints
The Mayo Clinic recommends using ground flaxseed instead of whole seeds to aid digestion. This way whole seeds don’t pass through undigested. The clinic also recommends starting a flaxseed regime slowly, with one or two tablespoons a day, always with fluids. This will help avoid bloating, gas and diarrhea. It is also wise to avoid flaxseed during irritable bowel disease flare-ups and not to use it to replace prescription meds. As with all supplements, check with a doctor about its use.
Eyes Up:
Why do you favor flaxseed? Let us know at info@wellwellusa.com.
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