is flax good for you?
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Although flaxseed contains all sorts of healthy components, it owes its primary healthy reputation to three of them: Omega-3 essential fatty acids, "good" fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.
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Remember, flaxseeds are not safe for consumption during pregnancy. The side effects of flaxseeds outweigh their benefits, so it's best you avoid them. If you do want to eat them, take them under medical supervision and in moderation.
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Olive and flaxseed oils Olive and flaxseed oils have a mild laxative effect, which can ease the flow of materials through the intestines and relieve constipation.
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Nutritionally, flaxseed is high in fat and fiber yet low in digestible carbohydrates (aka net carbs). In fact, nearly all of its carbs come from fiber, making it ideal for low-carb and ketogenic diets.
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Flaxseed oil is good for hair for a few reasons: Flaxseed oil provides nutrition for hair follicles because it's rich in fatty acids. Omega-3 fatty acids nourish hair follicles for healthy hair growth. ... It's also rich in protein and selenium, both of which are necessary for growing healthy, shiny hair.
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Flax seeds may promote blood sugar control Due to their high fiber content, flax seeds are considered a low-glycemic food. This means that consuming them won't spike your blood sugar levels and instead cause them to rise steadily, promoting blood sugar control.
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Seeds are bursting with health-promoting qualities. Flax, hemp, and chia seeds are rich in ALA, an omega-3 fat that supports thyroid function and other hormone balance. Healthy fat is imperative to keeping inflammation low and mood high.
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Flaxseed is high in soluble fiber and in lignans, which contain phytoestrogens. Similar to the hormone estrogen, phytoestrogens might have anti-cancer properties. Flaxseed oil doesn't have these phytoestrogens.
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Omega-3 fatty acids are vital to a person's physical and mental health. Flaxseed oil does not contain the same nutrients as the whole seed. For example, flaxseeds contain fiber, magnesium, and vitamin B, but flaxseed oil does not.
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However, men can also benefit from eating flax seeds. In a small study including 15 men, those given 30 grams of flax seeds a day while following a low-fat diet showed reduced levels of a prostate cancer marker, suggesting a lower risk of prostate cancer ( 15 ).
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You can further improve digestion by soaking ground flax seeds in water for a few hours before consumption. Soaking the flax seeds breaks down gluten and makes the proteins in the seeds easier to digest. Soaking also activates enzymes in the seeds, which can help increase the absorption of vitamins and minerals.
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They Contain High-Quality Protein Flax seeds are a great source of plant-based protein, and there's growing interest in flaxseed protein and its health benefits. Flaxseed protein is rich in the amino acids arginine, aspartic acid and glutamic acid (26, 27).
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Flaxseed oil is an alternative source of heart healthy omega-3 fatty acids -- if you can't take fish oil. ... Flaxseed oil pressed from the seed doesn't supply any lignans, unless the oil contains ground flaxseed. Filtering the oil removes any lignans.
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How Much Do You Need? The health benefits noted in the studies above were observed with just 1 tablespoon (10 grams) of ground flax seeds per day. However, it's recommended to keep serving sizes to less than 5 tablespoons (50 grams) of flax seeds per day. Summary: Ground flax seeds provide the greatest health benefits.
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Flaxseed What's more, flaxseed is rich in omega-3 fatty acids, which may be linked to a decrease in testosterone as well ( 17 ). In one small study in 25 men with prostate cancer, supplementing with flaxseed and decreasing overall fat intake was shown to significantly reduce testosterone levels ( 18 ).
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Flaxseed oil does not have the same nutritional value as whole flaxseeds. However, it is still a good source of ALA, which is one type of omega-3 fatty acid. Adverse effects are rare and typically mild. Incorporating flaxseed oil into a healthful diet is fairly simple.
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Inflammation can induce weight gain as it can increase oxidative stress. Flaxseeds are rich in proteins. So, when you consume a teaspoon of flaxseeds, along with dietary fiber, the protein content suppresses your appetite.