11 Bewijs

Vlas ( Linum usitatissimum), een vezelgewas, werd voor het eerst verbouwd in Egypte. Het speelt al eeuwen een sleutelrol in de Ayurvedische geneeskunde in Azië. Lijnzaad is rijk aan omega-3-vetzuren, vezels en eiwitten.

Lijnzaad is rijk aan lignanen die krachtige antioxiderende effecten hebben. Ze kunnen het risico op bepaalde soorten kanker verminderen en helpen bij de behandeling van diabetes. Er wordt ook aangenomen dat de zaden kunnen helpen bij het afvallen, de spijsvertering verbeteren en het hart beschermen.

Blijf lezen om meer te weten over de voordelen van lijnzaad.

Wat zijn de gezondheidsvoordelen van lijnzaad?

1. Kan helpen bij de preventie van kanker

Verschillende onderzoeken bij postmenopauzale vrouwen toonden aan dat het aanvullen van diëten met lijnzaad het risico op borstkanker kan verminderen (1). De zaden kunnen ook de tumorgroei verminderen bij patiënten met borstkanker. De omega-3-vetzuren in de zaden hebben ontstekingsremmende eigenschappen die hierbij helpen.

Lignanen bleken ook de groei van kankertumoren te verminderen (2). Onderzoek toont ook aan dat lijnzaad prostaatkanker kan helpen voorkomen (3).

2. Kan helpen bij de behandeling van diabetes

Studies toonden aan dat suppletie met lijnzaad de nuchtere bloedsuikerspiegel met 20% verlaagde (4). Wat nog belangrijker is, de zaden bevatten slijm, een gelvormende vezel die de spijsvertering en de daaruit voortvloeiende afgifte van glucose in het bloed kan vertragen.

Voorlopige studies hebben ook aangetoond dat lijnzaad het ontstaan ​​van diabetes mellitus kan vertragen. Ze bevatten een stof genaamd SDG, die het risico op diabetes type 1 zou kunnen verminderen en het begin van diabetes type 2 zou kunnen vertragen (5).

3. Kan helpen bij het afvallen

Omdat lijnzaad rijk is aan vezels, kunnen ze helpen bij het afvallen (6). De zaden bevatten ook omega-3 vetzuren. Studies tonen aan dat omega-3 vetzuren de eetlust kunnen onderdrukken en verzadiging kunnen verbeteren - en dit kan helpen bij het afvallen (7).

Van de lignanen in lijnzaad wordt ook aangenomen dat ze het metabolisme stimuleren, wat kan helpen bij het afvallen. Er is echter meer onderzoek nodig om het mechanisme te begrijpen.

Studies hebben ook aangetoond dat lijnzaad de vetuitscheiding kan verhogen, waardoor de hoeveelheid vet in het lichaam afneemt. Dit kan gewichtsverlies bevorderen (6).

4. Kan de spijsvertering verbeteren

Dierstudies hebben aangetoond dat suppletie met lijnzaad in de voeding de gezondheid van de darmflora kan bevorderen (8). De oplosbare vezels in lijnzaad zouden ook de spijsvertering kunnen bevorderen, hoewel het ondersteunende onderzoek beperkt is. Aangenomen wordt dat gemalen lijnzaad beter werkt, omdat het in hun geheel eten ervan kan zorgen dat ze door uw systeem gaan zonder verteerd te worden.

Het meest voorkomende gebruik van lijnzaad betreft de laxerende eigenschappen. Dit betekent dat de zaden je kunnen laten poepen. Ze kunnen ook helpen bij het behandelen van constipatie, maar zorg ervoor dat u voldoende water drinkt nadat u ze heeft geconsumeerd (2).

De omega-3-vetzuren in lijnzaad kunnen ontstekingen helpen verminderen en de bekleding van het maagdarmkanaal beschermen. Bij mensen met een gezond spijsverteringsstelsel bevorderen de zaden de gunstige darmflora (9). Verder onderzoek is nodig om de voordelen van omega-3 vetzuren en hun verband met de darmflora te begrijpen.

5. Kan het hart beschermen

De omega-3-vetzuren in lijnzaad blijken het risico op coronaire hartziekten te verminderen. Ze helpen ook de werking van de slagaders te verbeteren (10). Een Costa Ricaanse studie toonde aan dat personen die meer ALA (het type omega-3-vetzuren in lijnzaad) consumeren, een lager risico op een hartaanval hadden (11).

6. Kan ontstekingen bestrijden

Twee eetlepels gemalen lijnzaad bevatten meer dan 140% van de dagelijkse waarde van omega-3-vetzuren, waarvan bekend is dat ze ontstekingen bestrijden. Het alfa-linolzuur (ALA) in de zaden bleek pro-inflammatoire verbindingen in het lichaam te verminderen (12).

De omega-3 vetzuren in lijnzaad kunnen ook helpen bij de behandeling van inflammatoire artritis (13).

7. Kan menstruatiesymptomen behandelen

Het consumeren van lijnzaad kan de ovulatie regulariseren. Vrouwen die regelmatig lijnzaad aten bleken tijdens elke menstruatiecyclus te ovuleren (14). Het toevoegen van lijnzaad aan uw dieet kan ook helpen om menstruatiekrampen te verminderen, hoewel er meer onderzoek nodig is om dit effect te ondersteunen.

Een ander belangrijk stuk onderzoek vertelt ons dat lijnzaad opvliegers kan helpen verminderen. Sommige andere onderzoeken stellen echter anders, en meer onderzoek is gerechtvaardigd om te begrijpen hoe lijnzaad in dit opzicht werkt (15).

8. Lijnzaad is glutenvrij

Lijnzaad werkt als een geweldige vervanging voor al die glutenbevattende granen in uw dieet (2). Als u gluten-intolerant bent, kunnen de meeste granen moeilijk verteerbaar zijn. Dit is waar lijnzaad een goede keuze kan zijn voor iedereen met coeliakie of glutengevoeligheid (16).

9. Kan nuttig zijn tijdens zwangerschap en borstvoeding

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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