Flaxseed, also known as linen seed, originates from the Mediterranean region and the Middle East. Over time, it has spread to various regions of the world and gained recognition for its nutritional and medicinal properties. It can be consumed in many ways: full, ground or oil -shaped. This ease enables greater adhesion of the ingredient in everyday life.
Here are 12 benefits to include flaxseed for health!
1. Beneficial for cardiovascular health
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High blood pressure and atherosclerosis are some of the most prevalent risk factors for diseases in the heartas a heart attack and stroke. When consumed frequently, fatty acids (omega 3) and fibers present in flaxseeds may have a preventive impact against these risk factors.
2. Anti-inflammatory components
Omega 3 (wing) and lignanas alphalienic acid – the two main compounds found in flaxseeds – can help to potentially reduce inflammation that leads to certain diseases such as Parkinson’s disease and asthma.
These compounds block the release of proinflammatory agents, which contribute to inflammatory diseases. “[A linhaça] It assists in reducing inflammatory processes and prevents dyslipidemia and cardiovascular disease, ”adds nutritionist Adriana Cerchiari de Andrade.
3. Diabete control
A study released by the World Health Organization (WHO) analyzed the effects of flaxseed supplementation on the management of diabetes. During the survey, it was observed that people with type 2 diabetes who received flaxseed seeds supplement in the amount of 10 to 20 grams per day for 1 to 2 months had a 19.7% reduction in fasting blood sugar.
4. Improves digestion
Flax seeds contain the two types of dietary fibers – soluble and insoluble. Both can help ensure the easy passage of the bolus through the intestine, something beneficial for people suffering from constipation and irritable intestine syndrome, for example. However, when including flaxseed seeds in the diet, it is necessary to drink plenty of liquid throughout the day.
Flaxseeds are rich in omega 3 fatty acids, known for their moisturizing properties. Consuming or applying flaxseed oil to the skin can also prevent dryness and peeling.
6. Helps control the appetite
As stated earlier, flaxseed fibers help regulate blood sugar levels, avoiding sugar peaks that can lead to desires for food. This helps to control appetite and reduce snacks between meals, which contributes to the maintenance of the right diet. According to the Brazilian Food Composition Table (TBCA), the University of São Paulo and the Food Research Center, 100 g of flaxseed seeds contain about 33.5 g of food fiber.
Omega 3 fatty acids, found in flaxseed, can contribute to the acceleration of metabolismassisting the body in the burning of calories more efficiently. This metabolic effect favors the reduction of fat, especially in the abdominal region.
8. Gain of lean mass
Flax can play a positive role in the process of muscle mass construction. This is due to the presence of essential amino acids, which are protein construction blocks, fundamental for repair and muscle growth. In addition, flaxseed is an excellent source of magnesiumessential mineral that plays a crucial role in muscle function and protein synthesis.
9. relieves menopause symptoms
A survey released in the magazine Holistic Nursing Practice, In 2015, it revealed that the usual incorporation of flaxseed in the diet is associated with the reduction of symptoms related to menopause and improving women’s quality of life during this phase. This effect is the result of the amount of flax components known as phytostrogens, which have structures similar to those of estrogen – hormone affected during menopause.
10. Helps regulate cholesterol levels
In Brazil, approximately 40% of the population lives with high cholesterol, according to the Ministry of Health. This scenario is strongly associated with the growth of cardiovascular disease, responsible for about 400,000 annual deaths in the country.
An additional benefit of flaxseed is its ability to help regulate blood cholesterol levels. Omega 3 fatty acids present in flaxseed have been linked to an improvement in lipid levels, including reduced LDL cholesterol (bad cholesterol) and promotion of HDL cholesterol (good cholesterol).
11. Bone Health Support
The flaxseed contains a good amount of phosphorus, calcium and magnesium, which are essential nutrients for bone training, maintenance and health. According to TBCA, 100 g of the seed contains about 615 mg phosphorus, 211 mg calcium and 346 mg of magnesium.
This is important mainly because, according to the Ministry of Health, it is estimated that 50% of women and 20% of men aged 50 or over will suffer from some osteoporotic fracture throughout their lives.
12. Brain health and performance
Omega 3 present in flaxseed plays a key role in maintaining cognitive functions. They help improve memory, concentration and reasoning, and contribute to protection against neurodegenerative diseases. The presence of antioxidants and minerals, such as magnesium, enhance neural health, helping to reduce inflammation and oxidative stress in the brain.
