Flaxseed: Little Seed, Big Benefits

Flax (Linum usitatissimum) is an annual herb that produces tiny flat seeds varying from golden yellow to reddish-brown colour that belong to the family Linaceae. The earliest records of Flaxseed are found in Egypt, but now it is cultivated worldwide, including India, China, Canada, the United States, and Ethiopia, which are major Flaxseed growing countries. Flaxseed possesses a crispy texture and nutty taste. Flaxseed is also known as linseed. When consumed by humans, it is called Flaxseed, while linseed denotes when it is explicitly used for industrial applications. The seed contains oil which, after refining, is used for edible purposes. Since ancient times, Flaxseed has had a significant role in Ayurvedic medicine and has been used for fibre, medicinal purposes, and nutritional products.

Flaxseed Composition

Flaxseed is an excellent source of dietary fibre and omega-3 fatty acids, including alpha-linolenic acid, high-quality proteins, soluble fibre, and phenolic compounds. Flaxseeds also contain phytoestrogens called lignans, similar to the hormone oestrogen. Flaxseed oil constitutes triacylglycerol, phospholipids, and free fatty acids. Flaxseed has potential health benefits associated with its biologically active components alpha-linolenic acid (ALA), Lignan-Secoisolariciresinol Diglycoside (SDG), and dietary fibre. Amino acid profile and the nutritional value of flaxseeds are comparable to that of soy proteins. High cysteine and methionine contents of Flaxseed improve the antioxidant levels, thus helping in reducing the risk of cancer. It contains very low levels of carbohydrates. Phenolic compounds found in Flaxseed are well known for their anticancer and anti-oxidative properties.

Flaxseed is a good source of minerals, especially phosphorous, magnesium, and calcium. A high amount of potassium in Flaxseed helps prevent blood platelet aggregation, lowers free radicals in the blood, and reduces stroke incidence. Flaxseed contains small amounts of fat-soluble and water-soluble vitamins. Vitamin E (γ-tocopherol) present in Flaxseed works as an antioxidant, protects cell proteins and fat from oxidation, promotes sodium excretion in urine that helps in lowering blood pressure and heart disease risks, and also inhibits Alzheimer's disease. Flaxseed is used for high cholesterol, obesity, diabetes, constipation, and swelling of the kidneys. Flaxseed plays a crucial role in energy metabolism and cell function due to the presence of vitamin B, particularly thiamine. Flaxseed is a rich source of copper, which is involved in brain development, immune health, and iron metabolism. Flaxseed also plays a vital role in reducing hypercholesterolemia, atherosclerosis, hypertension, and diabetes. In moderately hypercholesterolemic, regular use of Flaxseed effectively lowers the risk of blood cholesterol and hepatic diseases.

Health Benefits of Flaxseed

Anticancer activity of Flaxseed

Flaxseed contains omega-3 fatty acids that help prevent different types of cancer. Flaxseed is rich in lignans that constrain tumour growth by inhibiting new blood vessels formation. Anticancer activity of lignans is attributed to its ability to scavenge hydroxyl free radicals. Flaxseed lignans play an essential role in preventing various types of cancer, especially hormone-sensitive ones. Flaxseed lignan's behaviour depends on biological levels of oestrogen hormone. Studies associate flaxseed consumption with a lower risk of breast cancer, particularly for obese, postmenopausal women. Various clinical studies imply that lignans prevent breast cancer by balancing the hormonal mechanisms. The lignans inhibit the aromatase activity in adipose tissue resulting in the circulation of oestrogen. Lignans, enterodiol, and enterolactone are believed to be partly responsible for the growth inhibition of human prostate cancer. Flaxseed also protects against colorectal, skin, blood, and lung cancer.

Flaxseed Improves Cholesterol and Heart Health

Flaxseed is an incomparable source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid that is important for heart health. Alpha-linolenic acid is one of the two essential fatty acids that are not produced by the body and are obtained from food. Studies suggest that the ALA helps reduce inflammation and prevent cholesterol from being deposited in blood vessels of the heart, which lowers the risk of ischemic heart disease. It also lowers the risk of stroke and diabetes. Phytosterols found in Flaxseed help prevent cholesterol absorption in the intestines, thus lowering cholesterol levels in the blood.

Flaxseed Reduces High Blood Pressure

Flaxseed is known for its ability to decrease high blood pressure levels, thus reducing the risk of stroke and coronary heart disease.

Flaxseed Role in Arthritis

Due to its anti-inflammatory properties, Flaxseed helps reduce joint pain and stiffness and helps to treat rheumatoid arthritis, lupus, and Raynaud's disease.

Flaxseed Reducing Hot Flashes

Studies suggest that Flaxseed help reduce the incidence or severity of hot flashes in women not using oestrogen therapy during menopause.

Flaxseed Role in Diabetes

Lignans and other phytoestrogens found in Flaxseed help reduce the risk of diabetes. Studies show that regular use of Flaxseed helps to lower glucose and insulin levels and improve insulin sensitivity. The blood-sugar-lowering effect of Flaxseed is due to its fibre content. Studies show that fibre slows the absorption of sugar in the blood and thus helps in reducing blood glucose levels to a great extent.

Flaxseed Role in Constipation

Due to the fibre packed into each tiny seed, flaxseed helps promotes regular bowel movements and improves digestive health. The water-binding capacity of flaxseed insoluble fibre increases the intestinal bulk that helps treat constipation, irritable bowel syndrome, and diverticular disease. Soluble fibre from flaxseed mucilage increases the viscosity of intestinal contents and delays gastric emptying, and helps nutrient absorption.

Flaxseed Help Manage Body Weight

Several studies suggest that Flaxseed aids weight management. Flaxseed soluble fibre reduces feelings of hunger and overall appetite. This is due to the slow digestion of soluble fibre that increases feelings of fullness. Flaxseed supplementation significantly reduces body weight, BMI, and belly fat. Flaxseed helps you feel full for longer, which may support weight management. Studies show that flaxseed fibre is also beneficial for the prevention of obesity.

Flaxseed Reduces the Impact of Radiation

Studies suggest that dietary lignans from flaxseed help recover from radiation exposure. Flaxseed consumption lowers levels of inflammation, injury, oxidative damage, and fibrosis, as well as a better survival rate. Lignans from flaxseed help treat lung issues following exposure to radiation or radiation therapy.

Conslusion

Presently, Flaxseed is establishing importance as a functional food as it provides physiological benefits as well as helps prevent and cure diseases. Flaxseed has become an attractive ingredient in the diet due to its excellent nutritional profile and potential health benefits. Alpha-linolenic acid (ALA) found in Flaxseed is one of the essential polyunsaturated fatty acids and exhibits anti-inflammatory, anti-arrhythmic, and anti-thrombotic properties. For non-fish eaters, Flaxseed serves as the best omega-3- fatty acid source.