Top 10 Benefits of Linseed
1. High in Fiber but Low in Carbs
One of the most extraordinary benefits of Linseed is that it contains high levels of mucilage gum content, a gel-forming fiber that is water-soluble and therefore moves through the gastrointestinal tract undigested. Once eaten, mucilage from Linseed can keep food in the stomach from emptying too quickly into the small intestine, which can increase nutrient absorption and make you feel fuller. Because the fiber found in Linseed is not able to be broken down in the digestive tract, some of the calories that Linseed contains won’t even be absorbed.
Linseed is low in carbohydrates but extremely high in both soluble and insoluble fiber, which means it also supports colon detoxification, may help with fat loss and can reduce sugar cravings. Most adults should aim to consume between 25–40 grams of fiber from high-fiber foods daily. Eating just two tablespoons of Linseeds per day will provide about 20 to 25 percent of your fiber needs.
2. High in Omega-3 Fatty Acids
We hear a lot about the health benefits of fish oil and omega-3 fats lately, which is one reason why Linseeds, walnuts and chia seeds have become known for their anti-inflammatory effects. Fish oil contains EPA and DHA, two omega-3 fats obtained only from animal foods that are critical for optimal health. Although Linseeds do not contain EPA or DHA, they do contain the type of omega-3 called ALA, which acts somewhat differently in the body compared to EPA/DHA.
Alpha-linolenic acid (ALA) is an n-3 polyunsaturated fatty acid that has been found in studies to help reduce the risk of coronary heart disease and hypertension, improve platelet function, reduce inflammation, promote healthy endothelial cell function, protect arterial function and reduce heart arrhythmia.
3. Helps Make Skin and Hair Healthy
Why is Linseeds good for your hair? Lindseeds benefits for hair include making it shinier, stronger and more resistant to damage. The ALA fats in Linseeds benefits the skin and hair by providing essential fatty acids as well as B vitamins, which can help reduce dryness and flakiness. It can also improve symptoms of acne and eczema. The same benefits also apply to eye health, as Linseed can help reduce dry eye syndrome due to its lubricating effects.
4. Helps Lower Cholesterol and Treat Hyperglycemia
Hyperglycemia is having an abnormally high concentration of fats or lipids in the blood, and it’s one of the most important risk factors of ischemic heart disease. Studies show that Linseeds can significantly lower these lipids.
Using flax is a great way to naturally replace gluten-containing grains in recipes. Grains, especially those containing gluten, can be hard to digest for many people, but Linseed is usually easily metabolized and also anti-inflammatory.
6. High in Antioxidants (Lignans)
One of the greatest benefits of Linseed is that it’s packed with antioxidants, specifically the type called lignans that are unique fiber-related Polyphemus. Lignans provide us with antioxidants that help reduce free radical damage, therefore flax has anti-aging, hormonal-balancing and cellular-regenerating effects. They are found in unprocessed plant foods, including seeds, whole-grains, beans, berries and nuts. Unhealthy lifestyle habits, such as poor gut health, smoking, antibiotics and obesity, all affect circulating lignan levels in the body, which is why a nutrient-dense diet is important for restoring levels.
Lignans are also known for their antiviral and antibacterial properties, therefore consuming Linseed regularly may help reduce the number or severity of colds and flues. Studies have also found that Polyphemus also support the growth of probiotics in the gut and may also help eliminate yeast and candida in the body. (9)
7. Supports Digestive Health
One of the most well-researched benefits of Linseed is its ability to promote digestive health. The ALA in Linseed can help reduce inflammation and protect the lining of the GI tract. Linseed has been shown to be beneficial for people suffering from Crohn’s disease and other digestive ailments. Plus, it promotes beneficial gut flora even in people with “normal” digestive systems. The fiber found in flaxseeds provides food for friendly bacteria in your colon that can help cleanse waste from your system.
8. May Help Prevent Cancer
As part of a healthy diet, Linseed may be able to help prevent certain types of cancer, including breast, prostate, ovarian and colon cancer. For this reason, Linseed is included in the Budwig diet protocol, a natural approach to helping prevent and treat cancer. The Budwig diet protocol involves eating at least one daily serving of a recipe made with cottage cheese or yogurt, Linseeds, and flaxseed oil. For this reason, the Budwig diet is sometimes called the flax oil and cottage cheese diet.
9. May Help with Weight Loss
What’s the connection between Linseeds and weight loss, according to the studies? A study published in the Journal of Nutrition found that Linseeds and walnuts may improve obesity and support weight loss.
Since Linseed is full of healthy fats and fiber, it helps you feel satisfied for longer. This means you may wound up eating fewer calories overall, which may lead to weight loss. ALA fats may also help reduce inflammation and help with hormonal balance, which might be standing in the way of you losing weight. An inflamed body tends to hold on to excess weight, plus it’s common to struggle with digestive issues like constipation and bloating if you’ve been eating an unhealthy diet. Add a couple of teaspoons of ground Linseeds to soups, salads or smoothies daily as part of your weight loss plan.
10. Helps Decrease Menopausal and Hormonal Imbalance Symptoms
Lignans found in the Linseed have been shown to have many benefits for menopausal women. In fact, Linseed can be used as an alternative to hormone replacement therapy in some cases or as a complementary approach to balancing hormones due to the estrogen properties that lignans have.
One tablespoon of ground Linseed contains the following:
- Calories: 37
- Protein: 1.3 grams
- Carbs: 2 grams
- Fiber: 1.9 grams
- Total fat: 3 grams
- Saturated fat: 0.3 grams
- Monounsaturated fat: 0.5 grams
- Polyunsaturated fat: 2.0 grams
- Omega-3 fatty acids: 1,597 mg
- Vitamin B1: 8% of the RDI
- Vitamin B6: 2% of the RDI
- Folate: 2% of the RDI
- Calcium: 2% of the RDI
- Iron: 2% of the RDI
- Magnesium: 7% of the RDI
- Phosphorus: 4% of the RDI
- Potassium: 2% of the RDI
Interestingly, Linseeds health benefits are mainly attributed to the omega-3 fatty acids, lignans and fiber they contain.