11 Bevis

Lin ( Linum usitatissimum), afibergrödan, odlades först i Egypten. I århundraden har det spelat en nyckelroll i ayurvedisk medicin i Asien. Linfrön är rika på omega-3-fettsyror, fibrer och proteiner.

Linfrön är rika på lignaner som ger kraftfulla antioxidanteffekter. De kan minska risken för vissa typer av cancer och hjälpa till med diabetesbehandling. Man tror också att fröna kan hjälpa till med viktminskning, förbättra matsmältningshälsan och skydda hjärtat.

Fortsätt läsa om du vill veta mer om fördelarna med linfrön.

Vad är hälsofördelarna med linfrön?

1. Kan hjälpa till vid förebyggande av cancer

Flera studier på kvinnor efter klimakteriet visade att kosttillskott med linfrön kunde minska risken för bröstcancer (1). Fröna kan också minska tumörtillväxten hos patienter med bröstcancer. Omega-3-fettsyrorna i fröna har antiinflammatoriska egenskaper som hjälper i detta avseende.

Lignaner visade sig också minska tillväxten av cancertumörer (2). Forskning visar också att linfrön kan hjälpa till att förhindra prostatacancer (3).

2. Kan hjälpa till med diabetesbehandling

Studier visade att linfröstillskott sänkte fastande blodsockernivåer med 20% (4). Ännu viktigare är att fröna innehåller slemhinnor, vilket är en gelbildande fiber som kan bromsa matsmältningen och den resulterande frisättningen av glukos i blodet.

Preliminära studier har också visat att linfrön kan fördröja uppkomsten av diabetes mellitus. De innehåller en förening som kallas SDG, vilket kan minska risken för typ 1-diabetes och fördröja uppkomsten av typ 2-diabetes (5).

3. Kan hjälpa till med viktminskning

Eftersom linfrön är rika på fiber kan de underlätta viktkontrollen (6). Fröna innehåller också omega-3. Studier visar att omega-3 kan undertrycka aptiten och förbättra mättnaden - och detta kan hjälpa till med viktminskning (7).

Lignaner i linfrön tros också öka ämnesomsättningen, vilket kan hjälpa till med viktminskning. Men mer forskning behövs för att förstå mekanismen.

Studier visade också att linfrön kunde öka fettutsöndringen och därmed minska mängden fettinnehåll i kroppen. Detta kan främja viktminskning (6).

4. Kan förbättra matsmältningshälsan

Djurstudier visade att linfröstillskott i kosten kunde främja tarmflorans hälsa (8). De lösliga fibrerna i linfrön kan också hjälpa matsmältningen, även om stödjande forskning är begränsad. Jordade linfrön tros fungera bättre eftersom att äta dem hela kan få dem att passera genom ditt system utan att smälta.

Den vanligaste användningen av linfrön innebär dess laxerande egenskaper. Det betyder att fröna kan få dig att kasta. De kan också hjälpa till att behandla förstoppning men se till att du dricker tillräckligt med vatten efter att ha konsumerat dem (2).

Omega-3-fettsyrorna i linfrön kan hjälpa till att minska inflammation och skydda slemhinnan i mag-tarmkanalen. Hos människor med friska matsmältningssystem främjar fröna den välgörande tarmfloran (9). Ytterligare forskning behövs för att förstå fördelarna med omega-3 och deras koppling till tarmfloran.

5. Kan skydda hjärtat

Omega-3-fettsyrorna i linfrön har visat sig minska risken för kranskärlssjukdom. De hjälper också till att förbättra artärernas funktion (10). En costaricansk studie visade att individer som konsumerar mer av ALA (typen av omega-3-fettsyror i linfrön) hade en lägre risk för hjärtinfarkt (11).

6. Kan bekämpa inflammation

Två matskedar markfrön innehåller över 140% av det dagliga värdet av omega-3-fettsyror, som är kända för att bekämpa inflammation. Alfa-linolsyra (ALA) i frön befanns minska proinflammatoriska föreningar i kroppen (12).

Omega-3 i linfrön kan också hjälpa till att behandla inflammatorisk artrit (13).

7. Kan behandla menstruationssymptom

Att konsumera linfrön kan reglera ägglossningen. Kvinnor som regelbundet åt linfrön visade sig ägglossas under varje menstruationscykel (14). Att lägga linfrön till din kost kan också hjälpa till att minska menstruationskramper, men mer forskning krävs för att stödja denna effekt.

En annan viktig del av forskningen säger att linfrön kan hjälpa till att lindra värmevallningar. Vissa andra studier säger dock något annat, och mer forskning är motiverad för att förstå hur linfrön fungerar i detta avseende (15).

8. Linfrön är glutenfria

Linfrön fungerar som en bra ersättning för alla de glutenhaltiga kornen i din kost (2). Om du är glutenintolerant kan de flesta korn vara svåra att smälta. Det är här linfrön kan vara ett bra val för alla med celiaki eller glutenkänslighet (16).

9. Kan vara till nytta under graviditet och amning

Flaxseeds are a rich source of fiber and omega-3s and a good source of protein – and a pregnant woman requires all these nutrients. Fiber could help treat constipation that often occurs during pregnancy. The protein and omega-3s are critical for the child’s health. However, there is no direct research stating the benefits of flaxseeds during pregnancy or breastfeeding.

As per an animal study, flaxseeds can promote retina and optic nerve development in the offspring (17).

However, we recommend you talk to your doctor before taking flaxseeds for this purpose as there is some conflicting evidence in this regard.

10. May Make Your Skin Glow

The omega-3 fatty acids in flaxseeds may contribute to skin health and appearance. They can keep your skin hydrated and make it smooth. Studies show that dietary supplementation of flaxseeds can balance the anti- and pro-inflammatory compounds and promote healthy aging (8).

The oil of flaxseeds may also help. It may prevent the everyday irritants and pollutants from entering your skin pores (18). It also prevents water loss from the skin. Improving the skin’s moisture levels can also help reduce wrinkles.

Keeping your skin moisturized prevents it from drying out, and this makes it glow. While we need more research to determine if flaxseeds can directly influence growth, some evidence states that flaxseed oil could improve skin barrier function (19).

Flaxseeds may also aid the treatment of ailments like psoriasis and eczema, though direct evidence is lacking in this regard.

You can either rub plain flaxseed oil gently into your skin or consume the seeds on a daily basis. The anti-inflammatory properties of flaxseeds can also treat skin inflammation. As per animal studies, the antioxidants in the seeds may also help reduce the risk of skin cancer (20).

You can also try a flaxseed facial. Mix two tablespoons of raw honey, a teaspoon of fresh lime juice, and a tablespoon of flaxseed oil. Apply the mixture directly to your face. Leave it on for 15 minutes and wash with normal water. Do it in the mornings, every day.

11. May Strengthen Hair

Brittle hair is often attributed to a lack of omega-3 fatty acids in the diet. As flaxseeds are rich in these fatty acids, as per animal studies, they were found to strengthen hair, improve hair coat quality, and combat hair fall (21). They can also help prevent a condition called cicatricial alopecia, which is a permanent hair loss condition caused by inflammation.

You can prepare a hair gel using flaxseeds. Boil two cups of water. As the water begins to boil, add four tablespoons of flaxseeds to it. Cover the pot with a lid and let it simmer for 15 to 20 minutes. Turn the heat off and strain the infusion. Apply the resultant gel to your scalp every morning and then wash as usual after 20 minutes.

These are the benefits of flaxseeds. We already saw a few of the important nutrients in the seeds. How about taking a look at the entire nutrient profile?

What Is The Nutritional Profile Of Flaxseeds?

According to the United States Department of Agriculture, 1 tablespoon of flaxseeds (2.5 grams) contains 13 calories, 0.7 g of fiber, 0.72 g of carbohydrates, 0.46 g of protein, and 1.05 g of fat (22).

Though flaxseeds possess a vast array of nutrients, they are not magic pills. There is no one-food-for-all-ailments when it comes to good health. Consistently making the right dietary choices is key. In the following section, we have discussed how you can add flaxseeds to your diet.

Tips For Adding Flax Seeds To Your Diet

There are a few ground rules:

1. The best way to consume flaxseeds is in their sprouted form. Soaking and sprouting them removes phytic acid and also enhances mineral absorption. You can soak the seeds for 10 minutes in warm water or for 2 hours in cold water.
2. Flaxseeds are best consumed ground. This is because our bodies cannot receive the nutrients if they are taken in the whole form.
3. Ensure you consume the seeds with plenty of water.
4. You can add the seeds to your morning cereal or breakfast smoothie. You can also add them to salads.
5. Ensure you don’t heat flaxseed oil as its composition might change, and it may not be useful. But surprisingly, the nutrients in whole flaxseeds are heat-stable. Hence, you can roast flaxseeds and enjoy the benefits as the nutrients won’t be destroyed.
6. You can also add flaxseeds to your Paleo diet. The seeds are technically Paleo because they are seeds.
7. The best time to eat flaxseeds is early in the morning, along with your breakfast.

Ensure you do not consume an excess of flaxseeds as they may cause certain undesirable side effects.

What Are The Side Effects Of Flaxseeds?

Flaxseeds may cause adverse effects in some people. Excess consumption of these seeds may cause some adverse effects, such as nausea, constipation, bloating, and pain in the abdomen. Want to know more about the side effects of flaxseeds? Keep reading.

• May Lower Blood Sugar Levels Way Too Much

Since flaxseeds may lower blood sugar levels, individuals who are already on diabetes medication can experience alarmingly low blood sugar levels if they consume an excess of flaxseeds. However, limited research is available in this area. Consult your doctor.

• May Lower Blood Pressure

Flaxseeds help lower blood pressure (23). However, if taken along with medications for treating high blood pressure, the seeds may cause hypotension (excessively low blood pressure). Hence, people on blood pressure medications should exercise caution.

• May Slow Down Blood Clotting

Studies show that omega-3 fatty acids can reduce blood clotting and increase bleeding (24). As the seeds are rich in omega-3 fatty acids and may show a significant decrease in blood clotting, people with bleeding disorders must not take them. Also, don’t consume flaxseeds at least two weeks before surgery.

• May Aggravate Hormone-Sensitive Conditions

Flaxseeds can mimic the hormone estrogen, and this can aggravate hormone-sensitive conditions like cancers of the breast, uterus, and ovaries and uterine fibroids (25).

• May Cause Issues During Pregnancy And Breastfeeding

Since the seeds can mimic estrogen, they may cause issues in pregnant and breastfeeding women (25). Please consult a doctor before using them.

Interactions

Limited research is available in this area. Individuals with diabetes should always check with their doctor before consuming flaxseeds. Omega-3s, the essential fatty acids in the flaxseeds, may interact with the blood-thinning medications, such as warfarin (Coumadin), which, in turn, can increase bleeding (26).

Avoid the consumption of these seeds while taking diabetes medication.

Conclusion

Flaxseeds are densely packed with fiber and omega-3 fatty acids and offer several health benefits. These seeds may help fight cancer, aid in diabetes treatment, and promote weight loss.

However, excess consumption may cause adverse side effects. Hence, be wary of the number of flaxseeds you consume.

Talk to your doctor and dietitian to understand the right dosage for you.

Expert’s Answers For Readers’ Questions

How many flaxseeds can you take in a day?

You can limit the serving size to less than 5 tablespoons (or 50 grams) a day.

Can you substitute flaxseeds with chia seeds?

Yes, chia seeds are also equally nutritious and beneficial. They look similar too.

How to store flaxseeds?

Whether you purchase ground flaxseeds or grind them at home, you can store them in a tightly sealed container in the refrigerator. Whole flaxseeds can also be stored this way, and they can last for 6 months.

Where can you buy flaxseeds?

You can get the seeds from your nearest departmental store or buy them online at Amazon.

Can you eat flaxseeds raw?

Yes, it is fine to eat the seeds raw. Some believe ground flaxseeds can help your body better absorb the nutrients. Also, store raw flaxseeds in the fridge, or the oils in them might make them go rancid.

Do flaxseeds cause acne?

In some cases, yes. This happens if your body doesn’t accept the seeds. Stop using them and consult your doctor.

In general, flaxseeds may aid acne treatment. The omega-3s in the seeds fight inflammation, which is one major cause of acne. The same goes for flaxseed oil as well, though no studies support the link between the oil and acne. However, if your body doesn’t accept the oil, it may react through acne breakouts.

What are flaxseeds called in different languages?

Flaxseeds are called semillas de lino in Spanish, budhur alkitaan in Arabic, alsee ka beej in Hindi, avise ginjalu in Telugu, ali vidai in Tamil, and agasi in Kannada.

Does flaxseed help with belly fat?

The seeds are rich in dietary fiber that may suppress appetite. This may help reduce belly fat, though there is no research to support this.

26 sources

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