What Are the Benefits of Flaxseeds?

Flaxseeds are seeds derived from the flax plant.

Flaxseeds are obtained from the flax plant, which is native to Egypt. While the flax plant has been used in various fields since ancient times, in recent years, it has gained attention mainly for its flaxseed production. Flaxseeds, which resemble sesame seeds, are small, brown, oily seeds. Due to their rich content of protein, fiber, omega-3 fatty acids, antioxidants, vitamins, and minerals, flaxseeds offer numerous benefits. Due to their protective effects against cardiovascular diseases, their ability to support the immune system, and their role in lowering high cholesterol, blood pressure, and blood sugar levels, nutrition experts recommend including flaxseeds in daily diets.

What Are the Benefits of Flaxseeds?

Flaxseeds offer many health benefits thanks to their nutritious content.

• Flaxseeds are rich in plant-based protein. Therefore, they can be recommended for individuals who need to increase their protein intake. They are also an excellent plant-based protein option for those who do not typically consume animal proteins. Additionally, the proteins in flaxseeds have antifungal properties. Thanks to this feature, flaxseeds can help prevent mold formation when combined with other foods. Studies have also shown that flaxseeds, due to their protein content, can help lower the glycemic index of foods.
• Flaxseeds are a rich source of omega-3 fatty acids, one of the healthy fats. Omega-3 fatty acids play a crucial role in regulating blood pressure, immune system response, and fat breakdown. Due to their omega-3 and fiber content, flaxseeds are protective against heart and vascular diseases. Research indicates that regular consumption of flaxseeds can lower high blood pressure. Furthermore, flaxseeds can help lower LDL (low-density lipoprotein) cholesterol, commonly known as "bad cholesterol," and increase HDL (high-density lipoprotein) cholesterol, known as "good cholesterol." Additionally, the omega-3 content in flaxseeds can positively support brain function.
• Flaxseeds are high in antioxidants. Antioxidants can reduce cell damage caused by oxidative stress and slow down the aging process. Flaxseeds are effective in tightening the skin, reducing wrinkles, and improving skin hydration. Therefore, they are especially beneficial for skin health. Furthermore, due to their antioxidant content, flaxseeds help support the body's immune system, playing a key role in disease prevention.
• Flaxseeds, rich in both soluble and insoluble fibers, provide multiple benefits to the body. They have a positive impact on digestive health. Insoluble fibers help promote bowel movements and facilitate elimination, making them particularly beneficial for individuals with constipation. Fiber-rich foods also support the growth of beneficial bacteria in the intestines. Additionally, fiber-rich foods can provide long-lasting satiety, which helps with healthy weight control. Thanks to their rich fiber content, flaxseeds are frequently recommended for digestive health.
• Flaxseed consumption can help regulate blood sugar levels. Studies show that individuals who include flaxseeds in their daily diet have more stable blood sugar levels. Due to these benefits, nutritionists often recommend flaxseeds for patients dealing with insulin resistance or diabetes, as they can assist in managing blood sugar balance.
• Flaxseeds contain lignans, which have a protective effect against cancer. Studies indicate that the consumption of flaxseeds, along with the lignans they contain, can reduce the presence of malignant tumors. Additionally, the phenolic and phytic acids in flaxseeds may contribute to a reduction in the risk of breast and colon cancers.
• Flaxseeds, due to their lignan content, are one of the plant-based foods that mimic estrogen hormones in women. Regular consumption of flaxseeds has a protective effect against breast cancer. Furthermore, daily consumption of flaxseeds can have a positive impact on reducing the symptoms experienced by women during menopause.

How Should Flaxseeds Be Consumed?

To benefit from flaxseeds, it is important to consume them fresh. Flaxseeds can be consumed in several ways.

1. They can be consumed in seed form. Flaxseeds can be consumed raw without any processing. In this form, they can be added to products like salads or yogurt and eaten as is. However, consuming flaxseeds in their whole form can make digestion more difficult and may cause bloating. This should be kept in mind.
2. They can be consumed in ground form. When flaxseeds are ground, digestion is easier, and the benefits are higher compared to consuming them whole. Ground flaxseeds can be used in various ways in daily nutrition. However, ground flaxseeds should be consumed immediately after grinding because they have a higher chance of spoiling compared to whole seeds.
3. They can be consumed in oil form. Flaxseed oil is a commonly consumed product. It can be used in all the areas where other oils are used in daily nutrition, such as in salads or cooking. However, flaxseed oil is not heat-resistant, so it is generally recommended to consume it cold.

Flaxseeds offer different advantages or disadvantages depending on how they are consumed. For example, when consumed in oil form, the benefits of fiber are not accessible. These factors should be considered. Additionally, no matter the form in which they are consumed, the recommended daily intake should not be exceeded.

How Much Flaxseed Should Be Consumed?

The amount of flaxseed to be consumed can vary depending on age, gender, and health status. Generally, it is recommended for adults to consume 1-2 tablespoons of ground flaxseeds daily. However, some individuals may have digestive or allergic sensitivities to flaxseeds. Therefore, it can be helpful to start by consuming small amounts to check for any adverse reactions. If there is any underlying health condition, it is important to consult a nutritionist before consuming flaxseeds.

Storage conditions for flaxseeds are also an important step to maximize their benefits. Flaxseeds should be stored in a cool, dry place. Additionally, because flaxseeds are an oily seed, they should be stored in a dark, airtight container. If flaxseeds are to be consumed in ground form, it is generally recommended to grind them just before consumption. This is because ground flaxseeds can oxidize and spoil more quickly than whole seeds. For those living in hot and humid climates, storing flaxseeds in the refrigerator can help preserve them for a longer period. When stored properly, flaxseeds can retain their freshness and nutritional value.

When Should Flaxseeds Not Be Consumed?

Flaxseeds have numerous health benefits when consumed in the recommended amounts by healthy individuals. However, some problems may arise in certain health conditions or with excessive flaxseed consumption. The phytic acid in flaxseeds, when consumed in excess, can bind to zinc and calcium in the body, potentially affecting bone development. Moreover, frequent uncontrolled consumption of flaxseeds can lead to vitamin B6 deficiency and kidney issues. Due to their effects on estrogen hormones, flaxseeds can also pose a risk for pregnant and breastfeeding women. Therefore, flaxseeds are generally not recommended for them by nutritionists.

Flaxseeds stand out as a food that provides many benefits for healthy nutrition. However, it is important to consume them in moderation. There are some potential negative effects that can arise from certain health conditions or excessive consumption. Some individuals, despite being healthy, may experience digestive discomfort or allergic reactions. Taking all these factors into consideration, it is advised to consult a doctor or nutritionist before consuming flaxseeds.