Are Flaxseeds Healthy?
Flaxseed is a plant-based food that provides healthful fat, antioxidants, and fiber.
Please note that some of the public information about flax seeds has not been confirmed by scientists and there may not have been enough scientific research on this or that issue. In this article you will find information about what researchers think about flax seeds.
However, there is not currently enough evidence to support all of the public information. Here, find out what the research says about flaxseed and its possible health benefits.
Possible health benefits
Flaxseed contains some nutrients that may have various health benefits.
Like other plant-based foods, flaxseed is rich in antioxidants. These can help prevent disease by removing molecules called free radicals from the body.
Flaxseed contains omega-3 fatty acids. Research suggests that these may help prevent different types of cancer cells from growing.
Flaxseed also contains lignans, which are antioxidants that may slow tumor growth by preventing them from forming new blood vessels.
The American Heart Association (AHA) recommends eating more fiber and omega-3s to boost heart health. Lignans, too, may help prevent cardiovascular disease. Flaxseed contains all of these nutrients.
According to the Arthritis Foundation, flaxseed may help reduce joint pain and stiffness.
In 2007, a team of scientists published results suggesting that flaxseed may help reduce the incidence or severity of hot flashes in women not using estrogen therapy during menopause.
In 2012, however, further research by the same team concluded that flaxseed did not, in fact, make any difference.
However, the National Center for Complementary and Integrative Health (NCCIH) say that there is little evidence to suggest that flaxseed helps reduce constipation. The NCCIH add that consuming flaxseed with too little water can worsen constipation and may lead to an intestinal blockage.
Also, too much flaxseed or flaxseed oil can cause diarrhea.
Risks
The nutrients in flaxseed may not benefit everyone.
People should avoid flaxseed products or speak to a doctor first if they:
- are using blood thinners, such as warfarin (Coumadin) or aspirin
- are pregnant
- are breastfeeding
- have an allergy to flaxseed
More generally, people who eat flaxseed should:
- Avoid raw and unripe flaxseeds, as they may contain toxic compounds.
- Consume flaxseed ground and with plenty of fluid, to prevent digestive problems.
- Buy only small bottles of flaxseed oil in dark bottles and store them in the refrigerator, as the oil can spoil quickly. Also, avoid using the oil past the expiration date on the label.
- Avoid heating flaxseed oil in cooking. Add the oil to already prepared dishes and avoid microwaving to reheat.
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