Flax seeds have been eaten for over 6,000 years!
They have been highly prized since ancient times and remain one of the most cultivated foods in the world.
Flaxseeds are considered a "superfood". But why?
Simply because they contain anti-inflammatory omega-3 fatty acids...
...and antioxidant substances called lignans, perfect for hormonal balance.
Among their many benefits, flax seeds help improve digestion, heart health, lower cholesterol and restore hormonal balance.
Here are the 12 health benefits of flax seeds that no one knows about . Watch:
Flaxseeds contain a high level of mucilaginous gum, a water-soluble gelling fiber.
This fiber is not digested and prevents food from passing too quickly from the stomach to the small intestine.
This promotes the absorption of nutrients and gives a feeling of satiety.
Since the fiber in flaxseeds cannot be broken down in the digestive tract, their calories will not even be absorbed.
Flax is low in carbohydrates, but extremely high in soluble and insoluble fiber.
This promotes colon detoxification, fat loss and reduces sugar cravings.
We should all consume between 25 and 40 grams of fiber daily from high-fiber foods.
2 tablespoons of flaxseeds a day provides about 20-25% of your fiber needs.
We hear a lot about the health benefits of fish oil and omega-3 fatty acids.
This is also one of the reasons why flaxseeds, walnuts and chia seeds are known.
Fish oil contains eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
These 2 omega-3 fatty acids are found only in foods of animal origin and are essential for good health.
Although flax seeds do not contain EPA or DHA, they contain a type of omega-3 called alpha-linolenic acid (ALA), which has the same type of action on the body.
Indeed, alpha-linolenic acid is a fatty acid that helps reduce the risk of coronary heart disease and hypertension.
This acid also improves platelet function, reduces inflammation, promotes the functioning of endothelial cells, protects arterial function and reduces cardiac arrhythmias.
Why are flaxseeds good for hair? Because they make them shinier, stronger and more resistant.
The ALA fats they contain are also beneficial for the skin and hair.
They provide essential fatty acids as well as B vitamins, which reduce skin dryness and flaking.
They also help treat acne, rosacea and eczema.
Flax may also help reduce dry eyes through its lubricating effects.
Flaxseed oil can also be used for skin, nails, eyes and hair, as it has an even higher concentration of healthy fats.
If you want healthier skin, hair and nails, add 2 tablespoons of flaxseeds in fresh fruit juice or 1 tablespoon of flaxseed oil to your daily diet.
You can take up to 2 tablespoons of flaxseed oil daily by mouth to moisturize your skin and hair.
It can also be mixed with essential oils and used locally as a natural moisturizer, as it penetrates the skin perfectly.
Adding flaxseed to your daily diet naturally lowers cholesterol levels by increasing the amount of fat passed in the stool.
The soluble fiber content of flaxseed traps fats and cholesterol in the digestive system so they cannot be absorbed.
These fibers also trap bile, which is made from cholesterol in the gallbladder.
The bile is then rejected by the digestive system, forcing the body to manufacture more.
This makes it possible to use the excess cholesterol in the blood and thus reduce it.
Hyperlipidemia is an abnormally high concentration of fats or lipids in the blood.
It is one of the most important risk factors for heart disease.
Studies show that flaxseed (not flaxseed oil) can lower these lipids significantly.
Flaxseed is a perfect substitute for cereals containing gluten.
Grains, especially those that contain gluten, can be difficult for many people to digest.
But flax seeds are generally better tolerated. In addition, they are anti-inflammatory.
Flax seeds absorb a lot of liquid and bind the ingredients together.
Thus, they are perfect for gluten-free pastry or bread recipes, especially for people with celiac disease or gluten intolerance.
I often use flax seeds with coconut flour in my recipes.
They add the necessary binder to form a pleasant texture.
They are also a good alternative to animal fats.
Flaxseed is well known for limiting blood sugar spikes, making it a potential good tool for diabetics.
When subjects with diabetes took 1 tablespoon of ground flaxseed daily for a month, they experienced a significant drop in fasting blood sugars, triglycerides, and cholesterol levels.
Flaxseed also improves insulin sensitivity in people with glucose intolerance.
After 12 weeks, there is a slight but significant drop in insulin resistance.
One of the biggest benefits of flax seeds is that they are rich in antioxidants.
In particular, the antioxidant called lignan, a unique polyphenol bound to the fibers of the seed.
Lignans provide us with antioxidants that reduce the damage caused by free radicals.
Flax seeds therefore have anti-aging, hormonal rebalancing and cell regeneration effects.
These antioxidants are found in unprocessed plant foods, including seeds, whole grains, beans, berries, and nuts.
Junk food, smoking, taking antibiotics and obesity all have a negative effect on the level of lignan circulating in our body.
This is why a nutrient dense diet is important.
Lignans are considered natural "phyto-oestrogens" that act quite similarly to the hormone estrogen.
Phytoestrogens in flaxseed can alter estrogen metabolism, causing estrogen activity to increase or decrease depending on a person's hormonal status.
For example, in postmenopausal women, lignans can cause the body to produce less active forms of estrogen. This would slow the growth of tumors.
Lignans are also known for their antiviral and antibacterial properties.
This is why regular consumption of flaxseed reduces the frequency or severity of colds and flus.
Polyphenols even promote the production of probiotics in the intestine and help eliminate fungi and candida in the body.
According to a Canadian study:"flaxseed induces one of the most powerful antihypertensive effects obtained by dietary intervention".
According to another study, ingesting flaxseed could lead to a significant drop in systolic and diastolic blood pressure.
Results are visible in just 12 weeks!
Flaxseed oil may also have an effect on diastolic blood pressure, but not systolic pressure.
Lignan extracts don't seem to have any effect either.
So if you want to lower your overall blood pressure, choose ground flaxseeds.
One of the most recognized benefits of flax seeds is their ability to aid digestion.
In fact, the ALA in flax reduces inflammation and protects the lining of the digestive tract.
Flaxseed has been shown to benefit people with Crohn's disease and other digestive conditions.
But know that they are also beneficial for people who have a "normal" digestive system.
The fiber in flaxseed supports the "good bacteria" in the colon, responsible for cleansing the body.
Flax seeds have a very high content of soluble and insoluble fiber, which helps maintain normal bowel movements.
Thanks to their gelatinous texture, they are the best remedy for constipation.
Consider eating ground flax seeds to regulate your daily transit.
Or you can add 1 to 3 tablespoons of flaxseed oil in 250 ml of carrot juice.
Flaxseeds also contain magnesium, another nutrient that improves digestion by moisturizing the stool and relaxing the muscles of the digestive tract.
As part of a healthy diet, flaxseed may prevent certain types of cancer, including breast, prostate, ovarian, and colon cancer.
That's why flax is part of the Budwig diet protocol.
This diet is a natural approach to preventing and treating cancer.
It consists of eating, once a day, a recipe based on fromage blanc or yogurt, flax seeds and flaxseed oil.
It is sometimes called:flaxseed oil diet.
A study shows that the consumption of flaxseed reduces the risk of breast cancer by inhibiting the growth of tumors.
Thus, the risks of developing breast cancer are lower in women who consume greater amounts of dietary fiber, lignans, carotenoid antioxidants, stigmasterol, vegetables and poultry.
This is why experts recommend predominantly vegetarian diets to reduce the risk of hormonal cancers.
The lignans found in flax are converted by intestinal bacteria into enterolactone and enterodiol (types of estrogen), which balances estrogen and progesterone levels.
All this helps to reduce the risk of endometrial and ovarian breast cancer.
What is the connection between flax seeds and weight loss?
Quite simply that flax seeds prevent weight gain and act against obesity.
They're high in healthy fats and fiber so you feel fuller faster and longer.
Clearly, you eat as much but without gaining weight, because the feeling of satiety is there more quickly.
As they regulate hormonal balance, flax seeds also prevent weight gain for hormonal reasons.
As part of your diet, simply add a few teaspoons of ground flax seeds to your soups, salads or smoothies.
The lignans in flaxseed have many benefits for postmenopausal women.
In fact, flax seeds are an alternative to hormone therapy in some cases, or as a supplement to balance hormones.
Flax balances estrogen and helps reduce the risk of osteoporosis.
These seeds relieve women during menstruation by maintaining the regularity of the cycle.
To take advantage of this, have 1-2 tablespoons of flaxseed meal in a smoothie for breakfast, plus a tablespoon of flaxseed oil throughout the day.
Flaxseeds are small seeds that are brown or golden in color.
They are an excellent source of dietary fibre, minerals such as manganese, thiamin and magnesium, and vegetable protein.
Flax produces one of the seeds richest in plant-based omega-3 fatty acids.
These seeds are also the best source of lignans in the diet:because they contain about 7 times more lignans than sesame seeds for example.
Ground flax seeds are more beneficial than whole flax seeds. And it's even better when they're sprouted and ground into flax meal.
Thus, the body better absorbs both types of fiber, amplifying all their benefits.
When the seeds remain whole, they pass through the body undigested. Therefore, we do not benefit from all its advantages.
Linseed oil is made from seeds that are pressed. This oil is easily digested and is a concentrated source of healthy fats.
Both flax seeds and chia seeds are high in fiber and omega-3 fatty acids, called alpha-linolenic acid, or ALA.
But, flaxseeds are a better source of ALA than chia seeds.
Like flax seeds, chia seeds can absorb a lot of water, contribute to the feeling of satiety, prevent constipation and help digestion.
Flax seeds contain less fiber than chia seeds.
Flaxseeds contain a lot of lignans, while chia seeds do not.
However, chia seeds contain other antioxidants, especially black chia.
Chia seeds contain more calcium than flax seeds, making them a good addition to a vegan or vegetarian diet.
They also provide other vitamins and minerals, such as zinc, copper, phosphorus, manganese, magnesium and potassium.
Both seeds are a good source of protein, but flaxseeds contain more than chia seeds.
Chia seeds can be eaten in any form, while flax must be sprouted and ground.
Flaxseeds, on the other hand, are likely to go rancid over time, so keep them refrigerated to prolong their freshness.
You will find flaxseed in organic stores, in bulk or in sachets, but also here on the Internet.
Flax seeds can be stored whole or ground in an opaque container in the fridge or freezer. Coarsely ground flaxseed can also be stored at room temperature for up to 10 months without spoilage or loss of benefits.
One of the most common questions is whether cooking has an effect on the omega-3 fatty acids in flax. They can be cooked at 150°C for about 3 hours without damaging them.
- Add 1 to 3 tablespoons of ground flax seeds to your morning smoothie. Add plenty of water or almond/coconut milk. You will see, the seeds absorb the liquid very quickly and swell.
- Mix a tablespoon of flax seeds with yogurt and raw honey.
- Bake ground flax seeds in muffins, cookies and bread.
- Add them to homemade granola.
- Mix them with water and use them as an egg substitute in vegetarian/vegan recipes.
