Flaxseed is one of the main sources of phytochemicals in the functional food field. Phytochemicals are found naturally in plants; They are compounds that have no caloric or nutritional value but have important roles in preventing diseases. Flaxseed is also a source of ALA (alpha linolenic acid), a polyunsaturated fatty acid, and soluble fiber. Let's examine its health effects together.
Flax Seed Reduces the Risk of Cancer
Flaxseed contains an antioxidant herbal estrogen called lignan. In fact, flaxseed is the richest source of lignans and contains 75-800 times more lignans than other plants.
The risk of post-menopausal breast cancer was found to be lower in women who consumed flaxseed. The incidence of prostate cancer decreased in men who consumed 30 g of flaxseeds per day. In addition, although some studies show that flaxseed can prevent cancer types, especially skin and colon cancer, more research is needed to say anything definitive.
Flaxseed is Rich in Dietary Fiber
The insoluble fibers it contains. While they regulate our bowel movements and prevent constipation and colon cancer, soluble fibers also regulate our blood sugar and lower our cholesterol.
It has been observed that consuming 30 g of flaxseed daily increases HDL, which we call good cholesterol, and reduces total cholesterol and LDL cholesterol. p>
Due to its fiber content, it prolongs the duration of satiety and helps to lose weight.
Flax Seed Can Lower Blood Pressure
Consuming 30 grams of flaxseed per day will reduce systolic and diastolic blood pressure by 10 mmHg, respectively. and it was found to reduce 7 mmHg. A 2 mmHg reduction in blood pressure can reduce the risk of death from stroke by 10% and heart disease by 7%. Type 2 diabetic patients who supplemented 10-20 grams of flaxseed powder experienced an 8-20% reduction in blood sugar levels.
How to Consume?
Despite its various benefits, excessive use of flaxseed can also be harmful. Therefore, women It is recommended that women do not use more than 2-3 teaspoons and men do not use more than 1-2 teaspoons. Women in menopause can take 1-2 spoons more.
Unmilled flax seeds are difficult for the body to use. You can grind flax seeds in a coffee grinder and store them in an airtight container. You can add it to your salads, soups and yoghurt.
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