Flax seeds are a good source of fiber, iron, magnesium, Also has antioxidants like Lignans and other minerals. They also lessen the risk of cancer and enhance digestion.

Flaxseeds are good for the heart, brain function, weight loss, cancer prevention, and even skin care. most important micronutrient present in Flax seed is Omega 3 / ALA and this is one of the reason why women are told to have flax seed.

Here is the 10 Health Benefits of Flax Seed.

1. Enhance cardiovascular health

Eating flaxseeds may help lower blood pressure, cholesterol, and enhance cardiovascular health, according to research.

For instance, individuals who consumed around one tablespoon of flaxseed daily had better overall cardiometabolic risk factors than those who did not eat the nut, according to a research published in the American Journal of Clinical Nutrition. According to a different study, eating bread enriched with ground flaxseeds enhanced the body's supply of EPA and DHA. 

2. Improve digestion

• control bowel motions

• Lower the chance of having a lot of surgeries

• Lower your chance of developing colon cancer

Additionally, soluble and insoluble fibers included in flaxseeds both contribute to better bowel motions in somewhat different ways.

• In order to facilitate the faster passage of digestive waste through the digestive tract, soluble fiber aids soften stools.

• Because soluble fibers give feces more volume, your body can easily pass through them.

One spoonful of flax seeds provides roughly 7 grams of fiber (3 grams of soluble fiber and 4 grams of insoluble fiber). Because flaxseeds support a healthy digestive tract, they are an excellent supplement to any diet.

It takes fiber to maintain general health. Fiber lowers cholesterol, supports heart health, encourages regular bowel movements, prolongs feelings of fullness, and enhances skin health.

3. Lower the chance of cancer

Consuming flaxseeds may help lower the chance of some cancers spreading, according to several research.

• Stop the onset of cancer
• In women with early-stage breast cancer, slow down the proliferation of malignant cells.
• Lower the mortality risk for women with early-stage breast cancer

Lignans, which are present in flaxseeds, may help prevent some malignancies. Lignans have demonstrated potential in preventing lung, breast, colon, and prostate cancers in both lab and animal experiments. Human studies are not flawless, though.

A 2013 study from the University of California San Diego School of Medicine revealed that mice given diets high in lignan chemicals, which are present in whole grains like corn, wheat bran, rye, barley, and oats, had less side effects after radiation therapy.

The results are noteworthy since radiation therapy is given to many cancer patients, and some of them experience major side effects such lung damage.

Most people don't consume enough flaxseed to benefit from its health benefits, according to the American Cancer Society. However, 5 milligrams of lignan are included in one spoonful of ground flaxseed. This is a positive beginning.

4. Elevate blood sugar

Alpha-linolenic acid (ALA), found in flaxseed, helps to increase insulin sensitivity and control blood glucose levels. The chance of acquiring Type 2 Diabetes is decreased by both of these variables.

Due to its high soluble fiber content, flaxseed may aid with blood sugar regulation. Soluble fiber helped people's bodies better control their blood sugar levels by slowing down the absorption of sugar in their bloodstreams, according to a study published in the Journal of Agricultural and Food Chemistry.

Whole flaxseed may reduce blood sugar and enhance insulin sensitivity, a disorder that affects the body's capacity to regulate blood sugar levels, according to a study of 25 studies.  

Because soluble fiber slows down the digestion of carbs, researchers think that the soluble fiber content of the seed may be the cause of this effect.

In comparison to a placebo, whole flaxseed reduced blood sugar levels by almost 5% over the course of four weeks, according to the study. Furthermore, there was a 20 percent improvement in insulin sensitivity, which meant the body needed less insulin to drop blood sugar levels.

Furthermore, the researchers discovered that whole flaxseed had a favorable impact on cholesterol levels and weight loss. Additionally, whole flaxseed may guard against stroke, cancer, and heart disease.

5. Reach your ideal weight

Omega-3 fatty acids, which are abundant in flaxseed, have anti-inflammatory and heart-healthy properties.

According to a recent systematic review and meta-analysis, taking supplements containing flaxseed may aid in weight maintenance or loss. Data from 26 randomized controlled trials with a total of 1482 individuals were examined by researchers. They came to the conclusion that eating roughly 3.75 grams of ground flaxseed per day reduced waist circumference, total cholesterol, low-density lipoprotein cholesterol, triglycerides, fasting blood glucose, and insulin resistance in a statistically meaningful way. Consuming flaxseed also resulted with lower systolic and diastolic blood pressure and an increase in high-density lipoprotein cholesterol levels.

6. Avoid long-term illnesses

Our bodies are shielded by polyphenols from cell damage that could hasten aging and some forms of cancer.

Flaxseed has been shown by the Arthritis Research Center of America to help reduce some arthritis symptoms.

In actuality, flaxseed contains omega-3 fatty acids, which are thought to enhance blood flow and lessen inflammation, according to the American College of Rheumatology. Furthermore, research indicates that flaxseed relieves stiffness and soreness in the joints.

Discuss trying it out with your doctor if you're interested.

7. Reduced Cholesterol

Omega-3 fatty acids, which are found in flax seeds, can decrease cholesterol. Therefore, flaxseed is a great food source of ALA (alpha-linolenic acid). This particular kind of omega-3 fatty acid is regarded as "essential" as the human body is unable to generate it. But some fish varieties are also excellent providers of ALA.

Maintaining the health of your cardiovascular system is the main goal of ALA. Research indicates that consuming more ALA raises HDL ("good") cholesterol and decreases total and LDL ("bad") cholesterol. Your risk of atherosclerosis, or artery hardening, is decreased by these modifications.

ALA also contributes to the maintenance of appropriate insulin sensitivity. Type 2 diabetes has its antecedent in insulin resistance. Consuming ALA may help avoid both illnesses, according to research.

Lastly, there is proof that ALA may help prevent some diseases, such as breast cancer. According to one study, those who ate higher levels of ALA compared to those who ate less had a 25% lower risk of breast cancer recurrence.

8. Lower Blood Pressure

One of the greatest foods for decreasing blood pressure is flaxseed, as it is well known. Systolic and diastolic blood pressure can be considerably lowered by supplementing with whole flaxseed products, including flaxseed powder, according to a review of 15 studies that was published in the journal Nutrients.

Four tablespoons, or roughly thirty grams, of flaxseeds per day decreased blood pressure in those with raised levels, according to a small 12-week research. Additionally, a sizable 11-year trial revealed that consuming supplements containing flaxseed every day for more than three months reduced blood pressure by almost 2 mm Hg.

Even while it might not seem like much, that adds up to a lot of health advantages. For instance, a recent meta-analysis of 11 studies found that lowering blood pressure by just 2 mm Hg reduces the risk of stroke and cardiovascular disease by roughly 14% and 6%, respectively.

9. Diminish Hot Flashes

Researchers found that flaxseed may aid women who are not on hormone replacement treatment experience fewer or milder hot flashes. Their findings were reported in 2007. A few years later, though, another team of researchers discovered no impact. Then, in 2017, a third group of experts found that supplementing with flaxseed had no effect on lowering the frequency of hot flashes.

The variations in the studies' flaxseed types and dosages were the reason for their differences. Participants' duration of supplementation and preference for taking the supplement as a pill or blended into food differed as well. Furthermore, some studies were big, while others were tiny. Those who already experienced hot flashes were among those who did. Some, however, concentrated on those who were spared them.

Almost 200 postmenopausal women between the ages of 50 and 65 participated in the most recent trial, which lasted three months. One half was given a daily dose of water infused with powdered flaxseed powder, whereas the other half received a placebo. The number of hot flashes that each lady had during the trial was counted by the researchers.

10. Packed with Nutrients

One of those things that, until you try it, you didn't realize you needed is flaxseed. However, you now see why it has existed from antiquity. This nutty seed is incredibly nutrient-dense. Protein, fiber, vitamin E, magnesium, zinc, copper, iron, folate, phosphorus, potassium, manganese, thiamin, riboflavin, niacin, biotin, and pantothenic acid are all present in good amounts (approximately one-third of the daily recommended dose) in a single meal. Moreover, one tablespoon, or around seven grams, of ground-flaked flaxseeds offers over three milligrams of omega-3 fatty acids.

The seeds' oil contains a lot of lignans, which are antioxidants that may help prevent heart disease and cancer. It's also believed that lignans reduce cholesterol. Whole grains, fruits, vegetables, nuts, legumes, and dairy products all naturally contain them.

Consume ground flax seeds. Compared to entire seeds, they are healthier.

Keep them in a cool, dark place, such as the back of the cupboard or the refrigerator, in an airtight container.

There are a few easy ways to consume flaxseeds, such as:

• Added to overnight oats or oatmeal as a garnish

• folded up and packed with almonds for a simple snack

• baked into banana bread recipes, baked into brownie recipes, baked into cookies and cupcakes

• formed into a laddu by combining ground dates and flax seeds.

You may replace the eggs in any baking recipe with ground flax seed meal. For every egg called for in the original batter, add 1 tablespoon of ground flax seed meal.