There are approximately 7. Flax has been enjoyed for thousands of years throughout the world. The first record of people using flax dates back to BC where burial chambers of southern Mesopotamia displayed flax as an important part of ancient life. As flax spread throughout Europe, Africa, Asia, and eventually to North America, it grew in popularity.
Today flax is used as an additive in a wide variety of products such as paint and biodegradable linoleum, or used on its own as a nutritional food item, or even processed into fabric.
The diversity of the flax plant is unmistakable. Canada is currently one of the world leaders in flax production and trade. What Are the Benefits of Flax? How Much Should I Consume? The Different Types of Flax Many people question whether to buy organic or non-organic flaxseeds.
Furthermore, a recent review of observational data concluded that ALA had heart health benefits comparable to eicosapentaenoic acid EPA and docosahexaenoic acid DHA , two of the more well-known omega-3 fats Flax seeds are a rich source of the omega-3 fatty acid ALA. Plant-based ALA fatty acids are proven to have heart health benefits and are linked to a lower risk of stroke. Lignans are plant compounds that have antioxidant and estrogen properties, both of which can help lower the risk of cancer and improve health Interestingly, flax seeds contain up to times more lignans than other plant foods 5.
Observational studies show that those who eat flax seeds have a lower risk of breast cancer, particularly postmenopausal women In a small study including 15 men, those given 30 grams of flax seeds a day while following a low-fat diet showed reduced levels of a prostate cancer marker, suggesting a lower risk of prostate cancer Flax seeds also appeared to have the potential to prevent colon and skin cancers in laboratory and animal studies.
Yet, more research is needed to confirm this Nevertheless, the evidence thus far points to flax seeds being a potentially valuable food in the fight against various cancers. Flax seeds contain a group of nutrients called lignans, which have powerful antioxidant and estrogen properties.
They may help in preventing breast and prostate cancer, as well as other types of cancer. This fiber duo gets fermented by the bacteria in the large bowel, bulks up stools and results in more regular bowel movements.
On one hand, soluble fiber increases the consistency of the contents of your intestine and slows down your digestion rate. This has been shown to help regulate blood sugar and lower cholesterol On the other hand, insoluble fiber allows more water to bind to the stools, increases their bulk and results in softer stools.
This is useful for preventing constipation and for those who have irritable bowel syndrome or diverticular disease 5. With so much fiber packed in each tiny seed, adding flax seeds to your diet promotes regular bowel movements and can improve your digestive health. These effects appear to be due to the fiber in flax seeds, as it binds to bile salts and is then excreted by the body.
To replenish these bile salts, cholesterol is pulled from your blood into your liver. This process lowers your blood levels of cholesterol The high fiber content of flax seeds can help lower cholesterol and may play an important role in improving heart health.
Studies on flax seeds have also focused on its natural ability to lower blood pressure A Canadian study found eating 30 grams of flax seeds daily for six months lowered systolic and diastolic blood pressure by 10 mmHg and 7 mmHg, respectively Furthermore, according to a large review that looked at data from 11 studies, taking flax seeds daily for more than three months lowered blood pressure by 2 mmHg Flax seeds have been proven to lower blood pressure and are especially helpful for those with high blood pressure.
Flaxseed protein is rich in the amino acids arginine, aspartic acid and glutamic acid 26 , Numerous lab and animal studies have shown that flaxseed protein helped improve immune function, lowered cholesterol, prevented tumors and had anti-fungal properties 28 , 29 , If you are considering cutting back on meat and worried that you will be too hungry, flax seeds may just be your answer.
In fact, in one recent study, 21 adults were given an animal protein meal or plant protein meal. The study found no difference in terms of appetite, satiety or food intake noted between the two meals Advertising on our site helps support our mission.
We do not endorse non-Cleveland Clinic products or services. Ready to start reaping the benefits from this little seed? Zumpano recommends aiming for about 2 tablespoons of seeds a day. But you might not want to start with that amount right out of the gate.
Flax has a mild, nutty flavor. And you can add it to just about anything, Zumpano says. These are some of her favorites:. Most people can benefit from adding flaxseed to their diets.
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