Flaxseeds are known for their extensive nutritive values and health benefits. The tiny, nutty and crunchy seeds have gained the status of a “superfood” lately, but they are actually one of the oldest crops, having been cultivated since the beginning of civilization, originating in the Middle East thousands of years ago.

Not only do these tiny brown seeds are known to improve digestion, reduce risk of heart disease, type 2 diabetes, and cancer; they have at least 10 health benefits so are a good inclusion in a regular diet.

Fat loss
Nuts and seeds hold an important place in a weight loss plan and flaxseeds are one of them that can be included in the diet when the mission is to shed fat. The tiny brown seeds are loaded with fiber called mucilage, which can suppress hunger, craving and prevent you from indulging in unhealthy munching.

Lower blood cholesterol level
Eating these seeds can help to lower the level of LDL or bad cholesterol. A study suggests that consuming flaxseeds daily may help to lower the level of cholesterol by 6 per cent to 11 per cent. That’s possible because of the presence of high fiber and lignan content. Both the substances bind with bile acids, amphipathic molecules synthesized from cholesterol in the liver and remove them from the body through the digestive tract.

Good for heart health
Flaxseeds are rich in omega-3 fatty acids that are beneficial for us in many ways, particularly in maintaining good heart health. These seeds contain a high amount of the omega-3 fatty acid alpha-linolenic acid (ALA), which has shown to cut down the risk of heart disease. The healthy fat basically reduces the inflammation in the arteries.

Lower blood pressure
Consuming flaxseeds is a natural way to reduce blood pressure. According to a study published in the Journal of Nutrition, the blood pressure of participants who consumed flaxseeds daily for more than 12 weeks was reported to be under control. These seeds are also rich in potassium, a nutrient that can help to ease tension in blood vessel walls, which helps further lower blood pressure.

Managing diabetes
According to some preliminary research daily intake of the lignans (a compound found in flaxseeds ) may improve blood sugar level. During the study, it was noticed that when people suffering from Type 2 diabetes were given 10–20 grams of flaxseeds powder supplement per day for 1–2 months their fasting blood sugar dropped by 20 per cent.

Possibly protecting against cancer
Some recent studies suggest that compounds present in flaxseeds may even protect against breast, prostate, and colon cancer. In a study, it was found that compounds present in it can inhibit the growth of tumours. From a Canadian study carried out on 6,000 women, consuming flaxseeds can reduce the risk of developing breast cancer by 18 per cent. Still a lot more research is needed to come to firm conclusions.

Reduce inflammation
ALA and lignans – the two main compounds found in flaxseeds may potentially reduce the inflammation that leads to certain illness like Parkinson’s disease and asthma. These compounds block the release of pro-inflammatory agents that may contribute to inflammatory diseases. ALA has been found to decrease inflammatory reactions in humans and lignans was found to decrease the production of inflammatory cytokines.

Maybe reduce hot flashes
According to a 2007 study, the episodes of hot flashes in menopausal women were reduced to half when they consumed 2 tablespoons of ground flaxseeds twice a day. Even the intensity of hot flashes was dropped by 57 per cent. However, another study reported no significant reduction in hot flashes between postmenopausal women and breast cancer patients consuming ground flaxseeds, so this is inconclusive.

Smooth digestion
Flaxseeds contain both types of dietary fiber – soluble and insoluble. Both fibers can help to bulk up the stool and ensure easy passage of the bowel. Soluble fiber helps soften stool, while insoluble fiber helps to stimulate the digestive system to move waste through the gut and promote easy bowel movements. Consuming flaxseeds daily can be beneficial for people suffering from constipation and irritable bowel syndrome. But they need to drink a lot of fluid throughout the day when including flaxseeds in their diet.

Improve skin health
Lignans and several antioxidants present in flaxseeds can also help to prevent wrinkles on your face. A study suggests that applying flaxseeds oil topically on the skin can significantly decrease skin sensitivity, roughness, and scaling. The fatty acids in flaxseeds also help in keeping the skin moisturised and smooth.

The best ways to consume flaxseeds
Flaxseeds have a mild nutty nutty flavour. It can be eaten on its own or can be used in the form of flaxseeds oil. You can add them to your salad or smoothies. As per most experts, it is better to have ground flaxseeds over whole flaxseeds as the ground form is easier to digest. The cover shell of whole flaxseeds is quite hard and may pass through the intestine undigested, which means you will not get all of its nutrients. Also, one should not consume more than a tablespoon of flaxseeds in a day.

Small caution
Flaxseeds are safe for consumption by most people. But people suffering from low blood pressure, low blood sugar level, constipation, diarrhoea, hormonal issues and the bleeding problems should be careful before including these seeds in their diet. In the case of any complications or allergy reactions, contact your doctor immediately.

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