Currently, flaxseed has become popular as a supplement to improve the quality of the diet. The reason? There is evidence of many of its nutritional properties.
We tell you more about it
In recent years, flaxseed, a herbaceous plant used in the textile and food industries, has become very popular thanks to its health benefits.
Its seeds contain fiber, omega 3 fatty acids, antioxidants and other essential components that make it a good option when adopting good eating habits. Next, we show you 10 benefits of this food so that you do not hesitate to include it in your daily diet. Take note!
Benefits of flaxseed
When it comes to nutrition and good habits, flaxseed could be at the top of the list, since, in addition to being a versatile food, it contains several nutrients that contribute to well-being.
Although it is not a superfood and does not have healing properties, it can improve the quality of the diet when consumed on a regular basis. What does the evidence say? Let’s take a closer look at the benefits of flaxseed.
1. Contributes to a healthy weight
According to a systematic review published in Obesity Reviews, the consumption of flaxseeds would have a positive effect on weight loss, especially in overweight and obese patients.
Apparently, the fiber that this food contains could improve the digestive processes and increase the feeling of satiety, which causes the consumption of calories to decrease.
2. Promotes cholesterol control
Flaxseed is a good source of fiber. This, according to a study published in Nutrition and Metabolism, facilitates the elimination of fat and lowers cholesterol levels. In addition, it also contains omega 3 fatty acids, associated with this benefit.
3. Decreases inflammatory disorders
According to a study published in Nutrients, thanks to its content of linolenic acid, omega-3 fatty acids, secoisolariciresinol diglucoside of lignan, and fiber, flaxseed has anti-inflammatory and antioxidant properties.
This would be beneficial for the body, since its daily consumption could serve as a coadjuvant in reducing the symptoms of gastrointestinal and autoimmune diseases.
4. Increases the feeling of satiety
If you are one of those who eats not-so-healthy foods between meals, flaxseed could help you avoid those extra calories. Of course, this as long as you consume it in moderate amounts.
In relation to this, a study published in the journal Appetite suggests that adding 2.5 grams of flaxseed to a drink helps increase the feeling of satiety, thanks to slowing down the digestion process. This makes the person feel full for a longer time.
5. Promotes hormonal control
A study published in The American Journal of Clinical Nutrition suggests that the phytoestrogens, chemical compounds similar to estrogens, contained in flaxseed, can help balance the hormonal load. This could be beneficial for the prevention of chronic diseases, especially when reaching menopause.
6. Contributes to digestion
A study published in the Journal of Food Science and Technology indicates that flaxseed contains between 35 and 45% fiber. Of that percentage, two thirds are insoluble fiber and one third is soluble.
Soluble fiber dissolves with water and forms a kind of viscous gel in the intestine. The insoluble, for its part, helps to speed up the digestion process and improve the evacuation of feces.
7. Helps get energy
The consumption of this food could contribute to higher energy levels thanks to its variety of nutrients, among which omega 3 fatty acids, vitamin C, minerals and fiber stand out.
8. Take care of cardiovascular health
According to a study published in The Canadian Journal of Cardiology, the omega-3 fatty acids contained in flaxseed have positive effects on the prevention of cardiovascular diseases.
However, it is worth clarifying that these benefits will be effective as long as their consumption is supported by a good diet and other healthy habits.
9. Prevents premature aging
The antioxidants contained in this food would serve to mitigate the premature aging process of the skin, which is produced by the action of free radicals.
In relation to this, a study published in Nutrients comments that the consumption of flaxseed has anti-inflammatory and antioxidant effects that explain this effect.
10. Helps lower blood pressure
Blood pressure is known as the force that blood exerts against the walls of the arteries. When it is very high, it can cause heart problems.
Flaxseed’s antihypertensive effects are beneficial for treating patients with high blood pressure.
How to include flaxseed in food?
All these benefits of flaxseed can be taken advantage of by consuming it daily, before or after each main meal. The ideal is to eat it ground, to facilitate its digestion.
Also, since it is a versatile food and does not change the flavor of food, it can be easily added to salads, soups, smoothies and many other preparations.