Looking for flax seeds benefits and side Effects? Flaxseeds (Alsi) have been prized for their numerous health benefits. They are getting increasingly famous among dieticians, and people widely use them for weight loss.
But the benefits of flax seeds are not only limited to losing weight. Flaxseeds are loaded with nutrients, and just one tablespoon of this superfood can provide the following nutrients to you:
- Protein
- Iron
- Calcium
- Folate
- Vitamin B1 and B6
- Omega-3 fatty acids
- Fibre
- Magnesium
- Potassium
- Phosphorus
In This Article
Flax Seeds Benefits and Side Effects
1. Improved Digestion
The fibre-rich flaxseeds ease bowel movement and make it easy to pass stool. Also, it has gut-friendly bacteria, soothes gut inflammation and detoxes the colon.
Flaxseed oil acts as a natural laxative and gives relief from constipation without any harmful effects.
2. Lower Cholesterol Levels
Being rich in soluble and insoluble fibre, flaxseeds can help reduce bad cholesterol levels in the bloodstream.
Alternatively, it also aids in increasing the level of good cholesterol and prevents the risk of cardiovascular diseases.
It trapped the bile generated in the gallbladder and excreted through the digestive tract, thus reducing cholesterol levels.
3. Cancer Prevention
It is found through many studies that regular consumption of flaxseeds can reduce the chances of developing breast cancer. The seeds have the potential to stop the growth of cancerous cells.
With its anti-inflammatory properties, flaxseeds can be effective against many types of cancers. Also, the lignans in flaxseeds can be beneficial in fighting cancer-causing cells.
4. Facilitates Diabetes Treatment
Flaxseeds have mucilage, a compound that can slow down digestion and subsequent release of glucose in the blood.
Many studies have proven that flaxseeds can prevent diabetes and control it in people who already have it.
5. Protect the Heart
The high omega-3 fatty acids in flaxseeds can reduce the risk of many cardiovascular diseases. They boost the artery’s function and protect the heart from strokes.
6. Anti-inflammatory Properties
Again the omega-3 fatty acids in flaxseeds can fight inflammation which can help people who suffer from joint pain due to Arthritis.
7. Assist in Weight Loss
Flaxseeds are low in calories and high in nutrients which make them excellent supplements when you are aiming for weight loss.
The fibre in flaxseeds makes you feel fuller for a longer duration and reduces food cravings. Also, healthy fats further suppress your craving by improving satiety.
8. Ease Menstrual Symptoms
The estrogenic properties in flaxseeds can be beneficial for women to ease menstrual symptoms such as cramps and mood swings. Flaxseeds can also give relief from hot flashes
9. Helpful During Pregnancy
Flaxseeds’ proteins, fibre and omega-3 fatty acids can benefit pregnant women.
These nutrients support the child’s growth and keep the expecting mother healthy.
10. Adds Glow to the skin
When your skin is hydrated, it keeps glowing. Moreover, dry skin can cause irritation and many other skin ailments. To keep your skin youthful, you should consume flaxseeds every day.
The precious omega-3 fatty acids in flaxseed keep your skin hydrated and healthy. They protect your skin from harmful pollutants and prevent water retention.
Alternatively, apply some flaxseed oil to your face to get the glow.
11. Makes Hair Stronger
As flaxseeds are rich in fatty acids, they strengthen your hair follicles and prevent hair fall. They can avoid baldness by treating inflammation.
You can make a flaxseeds hair pack by crushing the seeds and applying them to your scalp with some curd to see good results.
Other Benefits:
- It helps in skin healing
- These healthy sources of nutrients are gluten-free.
- They promote good eye health
- They are rich in fibre and low in carbs.
- As per a few studies, they possess the ability to fight against prostate cancer.
Flax Seeds Side Effects
There are no significant flax seed side effects as long as you correctly use them. These seeds are most commonly used as a dietary supplement but can also be used in smoothies or baked goods. Here are the most common side effects are-
1. Stomach upset
High fibre levels in flaxseeds can cause stomach upset in some people. Drink plenty of fluids to avoid this problem.
2. Gas and bloating
Some people experience gas and bloating after consuming flaxseeds. This is usually caused by the high levels of plant-based fibre in flaxseeds. To avoid this, try to include them in a meal that is not too heavy or high in protein.
3. Constipation
A lack of fibre can cause constipation, especially in people already prone to it. Make sure to include plenty of fibre-rich foods in your diet if you plan to incorporate flaxseeds.
4. Skin irritation
Some people experience skin irritation after consuming flaxseeds. This is usually caused by the high levels of oil contained in them. If you experience skin problems after consuming flaxseeds, stop eating them and consult a doctor.
How to Eat Flax Seeds Raw or Roasted
- Soak the flaxseeds in warm water for 10 minutes to sprout them. This will enhance nutrient absorption, and you can add the sprouts to your favourite salads with some garnishing.
- Add the seeds to your favourite smoothie or juice.
- Ground the seeds in a blender and take them with a glass of water
- You can roast flaxseeds and enjoy them with your food.
- Add them to your morning cereal for an extra boost of energy.
In Closing
Flaxseeds contain almost every nutrient, which makes them a versatile food item. Even though flaxseeds possess an assortment of nutrients, do not take them as a medication for some ailment.
Remember that consistency is essential to see good results with this herb.
