Health benefits of flaxseed have made it a part of food in traditional cuisine of Asia, America and Africa. Its high nutritional and health benefits can outnumber those offered by any cereal. It is a rich source of alpha linolenic acid, omega-3 fatty acids and lignans. These components collectively fight many ailments and diseases, including cardiovascular diseases, inflammation, arthritis, allergies, asthma and diabetes. Flaxseed also reduces the risk of various cancers and improves reproductive health in females. It is also a rich source of vitamins and fibre, which keeps the heart and the intestine healthy. It also maintains healthy eyes, skin and hair.

Health benefits of flaxseed can improve the quality of one’s diet. Following are some of the known benefits of flaxseed:

• Abundant in Vitamins and Minerals: Flaxseed is rich in most of the B complex vitamins and vitamin E as well as minerals such as large quantities of magnesium, potassium and iron. Vitamin E is essential for healthy skin and bones. Potassium maintains nerve health and iron is a vital component of blood and many enzymes which take part in general metabolism.
• Good Source of Proteins: Flaxseed is a rich source of dietary proteins having a high essential amino acid index and providing most of the daily intake of proteins.
• Rich in Flavonoids: Flaxseed is a good source of flavonoids, especially flavone-C and o-glycosides according to Phytochemicals and Phytopharmaceuticals. These polyphenolic compounds inhibit lipid peroxidation, platelet aggregation and capillary permeability and frafility, thus leading to lowered incidence of cardiovascular diseases.
• Rich in Omega-3 Fatty Acids: Flaxseed is a great source of omega-3 fatty acids, only next to fish oil. Omega-3 fatty acid is the most active agent which fights inflammation in the body. Inflammation is a leading cause of heart diseases, asthma, allergies, diabetes and even certain cancers.
• Rich in Fibre: It is rich in fibres, both of soluble and insoluble type. While the soluble fibres help maintain proper gut functions, the insoluble fibre plays a vital role in keeping the heart healthy by lowering serum LDL cholesterol levels. This property of flaxseed also aids in maintaining normal blood sugar levels in diabetics.
• Presence of Phytochemicals: There are abundant phytochemicals in flaxseed which act as antioxidants, the main agents in preventing and fighting cancer. Also, flaxseed is a rich source of lignans, which convert into chemicals balancing female hormones in the body. There is evidence that lignans aid reproductive health, prevent menopausal symptoms, and counter the effects of type 2 diabetes.
• Boosts Immunity: The alpha linolenic acid and the lignans in flaxseed boost immune response in the body and prevent against inflammatory diseases such as rheumatoid arthritis, psoriasis and the autoimmune disorder lupus.
• Boon for Dieters: Flaxseed forms an essential part of many diet programmes, as it keeps blood sugar levels in check. Due to its richness in fibre, it keeps the stomach full and avoid intake of surplus calories.
• Decreases Peri-Menopausal Symptoms: Flaxseed component lignan and can be used as an alternative to hormone replacement therapy due to their estrogenic properties.
• Prevents Osteoporosis and Cardiovascular Diseases: Due to its estrogenic properties, the lignans in flaxseed reduce the risk of developing osteoporosis and cardiovascular diseases in menopausal women.
• Ovarian Health: In menstruating women, regular consumption of flaxseed is shown to inhibit cycle changes and reduction in ovarian dysfunction.
• Prevents Cancer: Omega-3 fatty acids have been proved to reduce the risk of breast, prostate and colon cancer according to the journal Nutrition and Cancer.
• Maintains Eye Health: Flaxseed consumption can reduce “dry eye” syndrome. Also, the omega-3 fatty acids can reduce the risk of Macular Degeneration, an eye disease caused by damaged nerves in the eye.
• Maintains Kidney Health: Flaxseed has been shown to reduce the rate of kidney inflammation in nephritis.
• Effective against Skin Disorders: Flaxseed oil can heal inflamed skin in cases of acne, rosacea and eczema. Topical application of flaxseed oil results in speeding up the healing of sunburns.
• Nourish Hair and Nails: Flaxseed oil can treat bitter hair and nails and prevents them from splitting. It is also effective against scalp conditions caused by eczema.

This sums up some of the myriad health benefits of flaxseed consumption. Care should be taken to consume ground flaxseed for availing the benefits as whole seeds don’t release the nutrients effectively.

This article was contributed by Seema Adnani.

Back to Health Benefits of Food

References: Phytochemicals and Phytopharmaceuticals and Nutrition and Cancer

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Rex  - Health benefits of Flax seed 2010-07-31 22:53:45 Why eat Omega-3 fatty acids from flax seeds? Dietary deficiency of Omega-3 fatty acids can cause long term damage to human health. The Food and Drug Administration (FDA) has recognized the importance of Omega-3 to the public’s health and their importance to coronary health. Here is a problem: The Omega-3 in American diet has decreased gradually over time with the increased consumption of processed foods. On the other hand dietary levels of Omega-6 fatty acids have increased due to consumption of oils that are rich in Omega-6 fatty acids. This dietary imbalance of the omega fatty acids has created an unfavorable ratio of Omega 3 to the Omega 6 in our bodies. It is not just the amount of Omega-3 consumed but the amount of Omega-3 in relation to the amount of Omega-6 oils consumed that is important to keep the ratio to a favorable level of 1:4 (Omega 3 to Omega 6). Solution: Flaxseed provides one of the only non-animal sources of Omega-3 that contains significantly more Omega-3 than Om... Reply

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