Flaxseeds, says Mayo Clinic, are rich in lignans, healthy fats, fibre. 7 gm (1 tbsp) offers around 2 gm omega-3 fats, 2 gm fibre & about 37 cal. Lignans improve one's lipid profile & may reduce cancer, heart disease risk (see Slide 8).
Whole flaxseeds last longer but are tough to digest. It’s better to crush in a grinder. Once ground, they don’t stay fresh for long, so grind in small batches and use quickly, suggests Cleveland Clinic. Ideally for more nutrients they should be had raw.
Medical News Today, on the other hand, advises against eating raw flaxseeds and suggests roasting over low heat. Healthline says to choose a milled version and drink plenty of fluids after so your system handles the added fibre. Supports fat reduction.
It may help manage blood sugar levels for those with type 2 diabetes. The most noticeable effects are seen with crushed flax used regularly over a period of three months or more states WebMD. It is also good for blood pressure.
The seeds may help with joint pain linked to arthritis, lupus, Raynaud’s. It’s taken as powder, oil, capsules in recommended daily amounts, explains Medical News Today.
For vegans/vegetarians, flaxseeds is an excellent substitute as it contains omega-3 fatty acid and vitamin B1 (1 portion offers ~10 per cent of DV), says Cleveland Clinic. B1 helps convert meals to usable energy.
Consuming a muffin made with flax each day for three months, or taking flax powder daily for two months, may help lessen breast discomfort that appears at the beginning of menstruation, states WebMD.
Lignans, says Cleveland Clinic, belong to a class of plant compounds called phytoestrogens, which are associated with reduced chances of illnesses like bone weakening, heart issues, breast cancer. They also act as antioxidants.