How Flax Seeds Help Promote a Healthy Lifestyle

Nutrient Content (1 oz)

Vitamins

Excellent Source of: 

  • Thiamin- 31%

Also a Source of:

  • Vitamin B6- 7%
  • Folate- 6%
  • Niacin- 4%

Minerals

Excellent Source of: 

  • Manganese- 35%
  • Magnesium- 27%

Good Source of: 

  • Phosphorus- 18%
  • Copper- 17%
  • Selenium- 10%

Also a Source of:

  • Iron- 9%
  • Zinc- 8%
  • Calcium- 7%
  • Potassium- 7%

Other

Excellent Source of: 

  • Fiber – 31%

Also a Source of:

  • Antioxidants – Lignans
  • Omega 3 Fatty Acids
  • Omega 6 Fatty Acids

*All nutritional Info From (1)

How Flax Seeds Prevent Chronic Disease

Flax seeds contain large quantities of useful nutrients and phytochemicals that make them the perfect resource for chronic disease prevention.

How Flax Seeds Prevent Cancer

The component in flax seeds of the greatest interest in cancer prevention is lignans. Lignans are part of plant cell walls that have strong anti-cancer properties, and flax seeds have significantly more lignans than other plants. (2) Lignans present anti-proliferative and apoptotic capabilities, meaning they prohibit growth of cancers and help regulate the death of cancer cells. (3)

  • A large study analyzing lignan consumption from flax seeds and its effect on breast cancer prevention showed that increased consumption was associated with a reduction in breast cancer incidence. (4)
  • Animal studies have also shown that flaxseed lignans protect colon cells from cancer as well. (5)

How Flax Seeds Prevent Cardiovascular Disease

Flax seeds are an awesome resource for cardiovascular health. Just one ounce provides you with 31% of your daily fiber, a good portion of that being soluble fiber. Soluble fiber consumption helps to lower LDL cholesterol because, when digested, it forms a jelly-like substance that removes the cholesterol as waste before it can be absorbed. (6)

Flax also contains a wide variety of nutrients that help maintain proper cardiovascular function, including copper, potassium, magnesium, and iron.

  • Copper prevents ischemic heart disease, or the narrowing of your coronary arteries. (7)
  • Potassium and magnesium combat hypertension by lowering blood pressure when obtained at sufficient levels. (8)
  • Iron is the key component of red blood cells that allow them to carry 98% of the body’s oxygen. Iron deficiency is one of the leading causes of anemia. (9)

Arguably the most beneficial characteristic of flaxseed is its extremely high amount of omega 3 fatty acids. Omega 3s are crucial to all facets of health, but are often missing in many people’s diet. Typically, the best sources are marine animals, but since many people avoid fish and other meats, another source to substitute is important. Flax seeds contain a type called alpha linoleic acid that has been shown to reduce deaths from heart attacks, limit heart attack occurrence, and reduce markers of inflammation. (1)

How Flax Seeds Prevent Diabetes

The lignans and omega 3s in flax seeds are also great for diabetes prevention. Lignans in flaxseed reduce incidence of both type 1 and type 2 diabetes, while the anti-inflammatory capacity of alpha linoleic acid had positive effects on diabetes prevention. (11)

Flax Seeds Promote a Number of Health Benefits

How Flax Seeds Promote Digestion

As mentioned previously, just one ounce of flax seed contains 31% of your daily fiber. Fiber is crucial for proper digestion. Beyond the movement of materials through your GI tract, the fiber in flax seed also supports gut health. The soluble fiber in the flax seed serves as the food of the good bacteria in your gut to support a healthy gut microbiome. (12)

How Flax Seeds Promote Mental Health

Mental disorders like anxiety and depression are strongly linked to higher levels of inflammation. Inflammation can exacerbate the symptoms of these diseases. (13) As mentioned previously, flax seed has anti-inflammatory capabilities, and have been shown to reduce markers linked to stress and and these disorders. (14)

How Flax Seeds Promote Sleep

Flax seeds are an excellent source of magnesium. Obtaining sufficient levels of magnesium is linked to reduced stress and improved sleep. Supplementation improved time to fall asleep and the ability to stay asleep. (15)

How Flax Seeds Promote Anti-aging of Skin

One study showed that flaxseed oil consumption improved skin hydration and smoothness. It was believed to be due to the strong anti-inflamamtory properties of alpha linoleic acid and its ability to combat visual markers of age. (16)

Important Note

Flax seeds in their whole form are not easily broken down by your body, which is why it is important to consume ground flaxseed to obtain their benefits.

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