Read more: Monounsaturated Fat Vs. Polyunsaturated Fat. Flaxseed is the best plant-based source of omega-3 fatty acid , which is vital to the health of your reproductive system, eyes, brain, blood vessels, lungs and immune system, says National Institutes of Health.
Flaxseed is also a rich source of linolenic acid and lignans. According to a September study published in the Journal of Food Science and Technology , whole or ground flaxseed is recommended as a viable supplement for its omega 3s, linolenic acid and lignans that play a role in reducing the risk of cardiovascular disease and cancer, including breast, colon, ovary and prostate. B vitamins are needed to provide your body with energy for physiological functions involving your nerves, muscles, skin, heart and brain.
Flaxseeds contain almost all the B vitamins , including:. Among the many benefits of the B vitamins is that they may help reduce stress and fatigue as well as improve your feeling of well-being. In an Australian study, a group of full-time employees given antioxidants and B vitamins had an improvement in cognitive ability and mood.
The evidence, published in the Nutrition Journal in December , suggested that dietary supplementation of B vitamins may be useful in reducing occupational stress, increasing work productivity and decreasing absenteeism.
Read more: Foods High in B Vitamins. Flaxseed is rich in many minerals that are important to your health. Per tablespoon, whole flaxseed contains :.
Flaxseed contains three important minerals that contribute to heart health. These are magnesium, potassium and calcium. Magnesium is important for regulating muscle and nerve function, including the relaxation of blood vessels that help maintain your blood pressure. Potassium also helps blood vessels relax and plays a role in conducting electrical signals in your nervous system and heart, which protects against irregular heartbeat. Calcium helps manage your blood pressure by helping blood vessels tighten and loosen as needed.
Another one of flaxseeds' benefits relating to heart health is due to its rich dietary source of linolenic acid, lignans and fiber. Researchers explored the effect of flaxseed intake on blood pressure by analyzing 11 studies. Results indicated flaxseed slightly reduced systolic and more so, diastolic blood pressure. The conclusions, published in the Journal of Nutrition in April , reported the beneficial reduction in blood pressure was greatest with the consumption of whole flaxseed for a duration of more than 12 weeks.
It is suggested that you should not eat raw or unripe flaxseed because of the potential of toxins, specifically cyanide. If you have concerns about flaxseeds' side effects, rest assured the risk is very rare. Although some compounds in flaxseed may release cyanogenic glycosides — as much as 7.
Flaxseed is a plant-based food that has its origin in southern Europe and Asia. These golden-yellow to reddish-brown seeds have also been used in Ayurvedic medicine for centuries. The seeds are considered healthy, as they provide good fats, vitamins, omega-3 fatty acids, and fibre. Furthermore, flaxseeds are rich in lignans, and have both estrogen and antioxidant properties.
However, just like everything, flaxseeds too have side effects, if not consumed in moderation! These include constipation, allergic reactions , bleeding disorders, and much more. There is a high chance you may have an allergy to flaxseeds and flaxseeds oil. You should stop consuming these seeds, if you notice any itching, swelling, redness, or hives. Vomiting and nausea could also be an indicator of an allergy. Those who consume flaxseeds frequently are more likely to develop allergic reactions.
The reason flax is unhealthy is because it is the most potent source of phytoestrogen. If you look at the the 50 highest sources , you will see that flax seeds but not the oil are exponentially higher than any other source. Spots are all soy-based foods. Their estrogenic activity comes from isoflavones, while flax gets it from lignans.
Male bodybuilders shun soy protein powder, but its total phytoestrogen content is only Unfortunately some of the health benefits for men and women are likely because of these estrogen-mimicking lignans.
Because that would lower your testosterone levels, just like what lignans do 7 :. Of course, castration is just about the worst nightmare for any man and doing so for cancer risk reduction would be insanity.
Unless you were already diagnosed and had no other choice, due to an aggressive form of the cancer. Just like how castration is not a viable preventive measure for healthy men, the same holds true for using lignans as a preventive measure.
At least for the majority of men. Finasteride Propecia works by reducing 5a-reductase activity, so the reviews of flaxseed for hair growth may have some legitimacy behind them.
Though if it works, at what cost? Now it is true that for men who have high testosterone, or a ratio of too much testosterone to estrogen yes, men need some estrogen too , then eating lignans might be good for you. In that scenario, any side effects from regular use of flax seeds may actually be useful.
But to universally advise all men to eat flax to possibly reduce prostate cancer risk is dangerous advice. Many middle-aged and older men have too low of testosterone, so lowering it further may be harmful. This is why the rate of hypogonadism low testosterone increases with age, as seen in this graph 9 :.
Those men with low T would not benefit by having these estrogen-like compounds in their bloodstream. Now that was a number of years ago, in In other words, estrogen affects that type. They wanted to see if there were side effects or interactions of combining the hormone based chemotherapy anastrozole Arimidex with a flaxseed supplement.
None were observed. Interesting, but irrelevant to the general population looking to reduce their risk. MCF7 is the most studied breast cancer cell line in the world. In lab research using it, flax seed lignans were found to boost production of estradiol estrogen 12 :.
Not all breast cancer is estrogen receptor dependent.
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