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Benefits of Flaxseed Meal

Medha Godbole Nov 4, 2018
In recent times, flaxseed has gained popularity as a highly nutritious dietary component. Doctors and nutritionists promote whole or flaxseed meal because it is a rich source of essential fatty acids (EFAs) and fiber. Read on to know the health benefits of consuming flaxseed meal.

Did you Know...

... that during the 8th century, King Charlemagne of France passed a law which required his subjects to use flaxseed in their diet so that they could improve their health.
Flaxseed are seeds of the flax plant, one of the oldest fiber crops grown widely across the world. Flaxseed is valued for its nutritional content and contains the highest amount of fiber and antioxidants in comparison to other seeds and grains. It is also called linseed and comes in two varieties, brown and golden.
While the whole seed gives a crunchy flavor and a nice texture to your food, nutrition is best provided by the meal or powdered form. A point to note here, whole flaxseed remains stable at room temperature but its powdered form turns rancid due to oxidation. Hence, if you wish to store it at home, keep the powder in an airtight container in a cool place.

Benefits of Flaxseed Meal

Flaxseed contains essential nutrients like omega-3 fatty acids, amino acids, zinc, potassium, B vitamins, magnesium and fiber. It is also the best plant source for lignans which is a type of beneficial phytoestrogen.
Numerous studies have been carried out on its purported benefits but there isn't conclusive evidence on most benefits due to conflicting results. Yet flaxseeds have proven to be beneficial to numerous individuals who have consumed it in measured quantities. Let us take a look at how beneficial it is for our health.
Nutritional Value of Ground Flaxseed (Quantity = 100 g)
  • Total Calories = 450 cal
  • Protein = 18.29 g
  • Carbs = 28.88 g
  • Fat = 42.16 g
  • Fiber = 27.3 g

(Source = USDA Nutrient List)

▷ Relieves Constipation

As the fiber content in flaxseed is very high, it is a beneficial remedy for relieving constipation, hemorrhoids and diverticulitis. It also repairs any damage to the intestinal tract caused by the inflammatory bowel disease. Any form of flaxseed, also significantly helps an individual to maintain his or her gastrointestinal health.

▷ Improves Cardiovascular Health

The magnesium contained in flaxseed helps to control high blood pressure levels and reduce the inflammation caused by plaque buildup in the arteries. It has a high content of omega-3 fatty acids which help in lowering the triglycerides and LDL (bad) cholesterol levels to decrease the risk of heart disease, blood clots, strokes and cardiac arrhythmia.

▷ Lowers High Blood Sugar

Flaxseed contains 28 percent fiber, of which two-thirds is soluble. This soluble fiber improves the insulin sensitivity of the body and regulate blood sugar considerably. Also, omega-3 fatty acids improve the flexibility of cell membranes, which in turn increase the insulin absorbing capacity of the cells.

▷ Fights Asthma and Migraine

Magnesium is beneficial to asthma patients. It helps to reduce the stress on the airways and relaxes them. Omega-3 fatty acids and magnesium are linked with the reduction of inflammation in cases of migraine, stroke and asthma.
The ALA (alpha-linolenic acid) and lignans, in flaxseed help to curtail the release of pro-inflammatory agents which cause inflammation in patients with Parkinson's disease.

▷ Improves Fertility

The EFAs present in flaxseed help to keep the sperm healthy and also increases the blood flow towards the penis. This is beneficial for males who experience infertility and impotence. It is a rich source of hormone-balancing lignans and plant estrogens (phytoestrogens) which helps in promoting natural ovulation, increasing fertility of women.

▷ Prevents Breast Cancer

There have been inconclusive studies about lignans in flaxseed helping prevent breast cancer and has a significant impact on estrogen. The lignans are converted into two hormone like substances called enterolactone and enterodiol. These hormone-like agents have a protective impact against the risk of breast cancer.

▷ Aids Weight loss

Flaxseed has a substantial lecithin content that helps to dissolve the unhealthy fat in digestive tract. The fiber and mucilage also help in the elimination of fat from the body instead of letting it accumulate. Consuming flaxseed, which is low on carbohydrates and high on omega-3 fatty acids, keeps one's stomach full and reduces the total calorie intake.

▷ Beneficial for Skin, Hair and Nails

EFA's anti-inflammatory actions help in treating eczema, psoriasis and rosacea. The lignans also help to protect the skin against various signs of aging. It also helps in treating sunburns. EFAs unclog the skin pores preventing sebum from clogging them, thus clearing acne.
The omega-3 fatty acids contribute towards hair growth and provide nourishment. The EFAs in flaxseed also improve the health of dry and brittle nails.

Tips on Using Flaxseed Meal

» Consumption of 1-2 tablespoons of ground flaxseed everyday is considered safe and appropriate for adult intake. However, some people may have an allergic reaction to it. Hence, it is better to start with ½ teaspoon to rule out any occurrence of nutrient and drug interactions or allergies.
» Mix the meal with your breakfast cereal and oatmeal. You can also mix the meal with the batter of cakes, cookies, muffins, etc., and bake them.
» You can also use the whole form or meal in the coating batter for frying meat, fish and chicken. One great benefit about flaxseed is that its oil can be substituted for fish oil.
» You can also add it to sauces, soups, stews and sautéed vegetables. The best option is to add it your smoothies and juices.
A word of caution, however, consumption of excessive amount of flaxseed can result in extra fiber, which may have a laxative effect on an individual's bowel movements. So it is better to start off with small quantity. If consumed in the right amount, it can be highly beneficial for maintaining optimum health.