Flaxseed Health Benefits: Small Seeds Offer Big Health Payoff

Everywhere one turns, the evidence is astounding. Obesity has become so pandemic in the United States that it is considered conventional behavior in some areas of our population. As youths, one’s dependency on those they’re raised by shapes their thinking about what one learns about food and dietary supplements. While given one’s lengthy dependence as youths, one is at risk for developing poor eating patterns that are likely to become ingrained. If one is fortunate to have adults in their lives that are knowledgeable about nutrition and that provide guidance through healthy eating, one is apt to physically thrive in a multitude of ways. On the other hand, if one has adults in their lives whose thinking is ignorant or limited about healthy foods, their thinking may seem impaired by what he learns from them. However, it would be nonsense to think that one is doomed to make unhealthy food choices and succumb to diseases.



A healthy food choice to add to one’s diet in an attempt to maintain weight and reduce risks, such as heart disease, lung disease, diabetes, stroke, and cancer to name a few, would be to add fiber to one’s diet. Most nutrition experts would agree that there are several benefits to maintaining a diet high in fiber. A high-fiber diet tends to make a meal feel larger, so one stays full for a longer amount of time. High-fiber diets also tend to have fewer calories for the same volume of food. The Mayo Clinic recommends eating a wide-variety of high-fiber foods to get the most health benefit. Good choices of fiber-rich foods include fruits, vegetables, grains, legumes, and nuts but if one’s not consuming enough fiber each day from these kinds of foods, adding flaxseeds to one’s diet or consuming foods containing flaxseeds is an excellent way to increase fiber intake without changing the taste of foods. There are two categories of fiber: soluble and non-soluble. Flaxseed is rich in both soluble and insoluble types of fiber.



There are several flaxseed health benefits. These little powerful seeds would definitely be on nutritionists’ list of healthy food choices, since they contain other healthy components, such as omega-3 essential fatty acids (flax is known to be the richest source of omega 3’s in the plant kingdom) and lignans.



First, flaxseed may protect against certain cancers, such as breast and colon cancer. Animal studies have shown that omega-3 fatty acid found in flaxseed, inhibited tumor incidence and growth. Lignans may help protect against cancer by interfering with the spread and growth of tumors.



Second, flaxseed may also help the cardiovascular system. Omega 3s in flaxseed help prevent hardening of the arteries and may also play a role in maintaining the heart’s natural rhythm. Besides increasing the amount of exercise, eating low fat foods, limiting sugar and sodium content, and avoiding processed foods, lignans found in flaxseed have been shown to significantly reduce plaque buildup in arteries. Due to its high fiber content, flax seed is regarded as one of the most natural target controllers of cholesterol. Eating flaxseed daily may also help reduce LDL or "bad" cholesterol levels through the combined benefits of omega 3 ALA (alpha linolenic acid), fiber, and lignans. Flax helps to reduce clotting time and therefore reduces the likelihood for heart attacks and strokes.



Third, research also suggests that daily intake of the lignans in flax may improve blood sugar levels for those with type 2 diabetes. The omega-3 fatty acids and high fiber in flaxseed may play a role in the fight against diabetes as well.



Fourth, omega-3 ALA and lignans present in flaxseed may reduce the inflammation that is associated with certain illnesses, such as asthma and Parkinson’s disease. Health experts recommend eating foods high in omega 3’s for people suffering from inflammatory diseases such as rheumatoid arthritis. The American Journal of Clinical Nutrition reported that participants in a study that took flax oil daily reduced inflammatory responses by as much as 30%.



Fifth, ground flaxseed has been known to reduce the number and intensity of women’s hot flashes during menopause by stabilizing hormonal levels.



Sixth, research has found that eating flax daily boosts the immune system by increasing the body’s ability to defend itself successfully against bacteria and viruses. Lignans and ALA have been found to favorably affect immune cells and compounds that control immune reaction.



Seventh, research suggests that eating a diet rich in flax could slash your risk of atypical depression, which is the most common form of depression or "the blues".



Eighth, some participants in research studies saw a decreased risk of Alzheimer’s from eating a diet high in Omege-3 fatty acids.



Some nutritionists would go as far to call flaxseed a super food. The three basic ingredients of flaxseed (omega-3 essential fatty acids, lignans, and fiber) allow it to be called one of the most powerful plant foods in the world. Can one afford not to make it part of their daily diet? One needs to start adding flaxseed to their diet today and make a healthy food choice.



Great information on a variety of topics related to health, exercise and nutrition can be found at http://www.crunchyourhealth.com .