Flaxseed, Seeds Rich in Fiber with a Series of Benefits

Flaxseed, Seeds Rich in Fiber with a Series of Benefits

Now awareness of healthy living is increasing. Consumption of healthy food is the main focus. One of them is flaxseed or flaxseed, which has many benefits.

Flaxseed is rich in fiber, good fats such as omega-3 fatty acids, carbohydrates, protein, as well as vitamins and minerals including B vitamins, folate, calcium, magnesium, potassium, phosphorus, copper, iron, and zinc. These seeds also have antioxidant benefits and estrogen-like effects, thanks to their lignan content. Flaxseed has high calories, which is about 530 calories in 100 grams.

Benefits of Flaxseed

The following are some of the health benefits of flaxseed:

Lower cholesterol level

Flaxseed is thought to be able to suppress levels of bad cholesterol or LDL (low-density lipoprotein), as well as overall cholesterol levels. However, flaxseed did not appear to have much effect on HDL (high-density lipoprotein) or good cholesterol.

Prevent heart disease

The nutritional content in flaxseed, including fiber and omega-3s, appears to help normalize heart rhythms and reduce the risk of atherosclerosis. Recent studies also mention that omega-3 in flaxseed can help lower blood pressure.

Reduce inflammation

Inflammation that usually accompanies asthma and Parkinson's disease, is thought to be reduced by alpha linoleic acid (ALA) compounds and lignans contained in flaxseed. The content of flaxseed is also said to prevent the formation of plaque in the arteries, which at the same time can prevent heart attacks and strokes.

Slows down the growth of cancer cells

Based on laboratory studies, the substances in flaxseed appear to inhibit the growth of cancer cells, such as colon, breast, skin, and prostate cancers. The content of lignans in flaxseed is thought to be able to provide protection from breast cancer. Researchers believe that consuming lignans since adolescence can help reduce the risk of breast cancer and increase life expectancy in breast cancer patients.

Stabilize blood sugar level

In one study, intake of flaxseed three times a day for 3 months, was seen to help stabilize blood sugar levels in people with type 2 diabetes. Another study showed that regular intake of flaxseed powder for one month was able to lower fasting blood sugar levels.

Tips for Consuming Flaxseed

Be sure to consume ground flaxseed, because in its whole form these seeds can pass out of the digestive tract without being digested properly. Raw, unprocessed flaxseed may contain toxins. Therefore, cook flaxseed along with other foods to destroy any toxins that may be contained in it. You can add flaxseed to biscuits, cakes, or bread before baking.

However, make sure not to overdo it. Consumption of flaxseed about 50 grams or 5 tablespoons per day, is considered sufficient. Add a spoonful of flaxseed to your breakfast cereal, or to mayonnaise on a sandwich. Flaxseed will also add fiber as well as flavor to yogurt as a snack or dessert.

To get the benefits of flaxseed for health, consume these seeds regularly. But if you have certain health conditions, consult a nutritionist before consuming flaxseed.