Flaxseeds: Exploring Advantages, Nutritional Profiles, and Potential Hazards
Flaxseed, a plant-based food rich in healthful fat, antioxidants, fiber, protein, and polyunsaturated fatty acids, has been a staple in human diets for thousands of years. Originating in ancient Egypt and China, and playing a significant role in Ayurvedic medicine in Asia, flaxseed has now emerged as a modern-day superfood with numerous scientifically proven health benefits.
Flaxseed offers a multitude of advantages for cardiovascular health. By lowering LDL (bad) cholesterol and total cholesterol levels, it reduces plaque accumulation in arteries, thereby lowering blood pressure and improving overall heart health. The components of flaxseed, such as alpha-linolenic acid (ALA), have anti-inflammatory properties that further support vascular health by reducing markers like C-reactive protein (CRP), interleukin 6, and tumor necrosis factor alpha.
The anti-inflammatory effects of flaxseed extend beyond the cardiovascular system. The omega-3 fatty acids (ALA) in flaxseed help reduce inflammation, contributing to lowering chronic inflammation, which is linked to many diseases including cardiovascular issues and diabetes.
Flaxseed is also beneficial for bone health. It contains magnesium, lignans, protein, and fiber, all of which contribute to bone mineralization, calcium balance, joint and bone flexibility, and nutrient absorption — collectively supporting bone strength and reducing bone-related discomfort.
One of the most promising areas of flaxseed research is cancer prevention. Flaxseed lignans can act as phytoestrogens, potentially blocking estrogen receptors associated with certain breast cancers, and demonstrating antioxidant and anti-tumor effects in vitro and animal studies. There is evidence suggesting reduced risk and tumour growth, particularly for estrogen-receptor positive breast cancers in postmenopausal women, although more clinical trials are needed for conclusive proof. Linoorbitides in flaxseed have shown potential to fight cancers like breast, lung, skin, and prostate.
Flaxseed also plays a role in blood sugar regulation and diabetes. Flaxseed or flaxseed oil supplementation can help normalize blood glucose levels, aiding prevention and management of diabetes.
In addition to these benefits, flaxseed supports brain health by providing omega-3 ALA, which protects cognitive function and may reduce the onset of degenerative conditions such as Alzheimer's disease. Flaxseed's high fiber content also supports digestion, gut health, detoxification, and weight management.
However, it is important to note that consuming flaxseed with too little water can worsen constipation and may lead to an intestinal blockage. People should avoid whole flaxseed and eat it ground, as the intestines may not absorb the nutrients in whole flaxseeds. Flaxseed may not be safe for everyone, and people should avoid flaxseed products or speak to a doctor first if they are using blood thinners, nonsteroidal anti-inflammatory drugs, cholesterol-lowering drugs, have hormone-sensitive breast or uterine cancer, or have an allergy to flaxseed.
The National Center for Complementary and Integrative Health (NCCIH) is currently funding studies to find out whether or not the nutrients in flaxseed can help with ovarian cancer, cardiovascular disease, metabolic syndrome, diabetes, asthma, inflammation, and other conditions. A 2016 rodent study suggested that compounds in flaxseed may help reduce the incidence of type 1 diabetes and delay the onset of type 2 diabetes. Lignans in flaxseed may have antioxidant properties.
In summary, flaxseed is well-supported by scientific research as beneficial for cardiovascular health, inflammation control, bone support, cancer risk reduction, blood sugar regulation, brain health, and digestive wellness. Its rich composition of omega-3 fatty acids, lignans, fiber, and minerals underpins these benefits. Flaxseed is available in various forms, including seeds, oils, powder, tablets, capsules, and flour. Flaxseed oil can spoil quickly and should be stored in a dark bottle in the refrigerator, not heated in cooking, and avoided past the expiration date.
- The anti-inflammatory effects of flaxseed extend to multiple areas, including the prevention of psoriatic arthritis and ankylosing spondylitis, as omega-3 fatty acids can reduce inflammation.
- Flaxseed may also provide benefits for mental health, as omega-3 fatty acids are essential for brain function and have been linked to improved symptoms in individuals with bipolar disorder and migraines.
- In the realm of health-and-wellness and fitness-and-exercise, maintaining a healthy lifestyle that includes a balanced diet of food-and-drink, such as incorporating flaxseed, can contribute to weight management and overall well-being.
- For individuals with Alzheimer's disease, the consumption of flaxseed may aid in slowing down cognitive decline due to its high omega-3 ALA content.
- Flaxseed can offer predictive health benefits, as research suggests compounds like lignans might help reduce the risk of type 1 diabetes and delay the onset of type 2 diabetes.
- For individuals battling cancer such as breast, NSCLC, or prostate, incorporating flaxseed into their diet could potentially lower the risk of cancer development and assist in cancer prevention and management.
- Flaxseed's high fiber content contributes to regular digestion and promotes gut health, while its protein and lignans support nutrient absorption and detoxification.
- Consuming flaxseed supplements or flaxseed oil can assist in the prevention and management of obesity and diabetes by normalizing blood glucose levels.
- In the context of cooking and healthy-cooking, flaxseed oil can serve as a healthier alternative for individuals looking to incorporate more omega-3 fatty acids into their diets, but it spoils quickly and should be refrigerated and used within a certain time frame.
- Flaxseed's lignans act as phytoestrogens that can potentially block estrogen receptors associated with certain breast cancers, potentially reducing the risk and tumor growth.
- Notably, the health benefits of flaxseed may extend to improving bone health, as it contains essential nutrients like magnesium, lignans, protein, and fiber that contribute to bone mineralization, calcium balance, joint and bone flexibility, and nutrient absorption.
- As research continues to uncover the numerous health benefits of flaxseed, it is essential to remember that moderation is key, and consult with healthcare professionals before incorporating flaxseed into one's daily diet, especially for those taking blood thinners, blood sugar lowering medications, or those with hormone-sensitive breast or uterine cancers.
