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Flax Seeds – Health Benefits, Uses & Side Effects

Flax seeds are cultivated from a flax plant. The botanical name for the flax plant is Linum Usitatissimum.

The plant was initially grown in Egypt. It was used for the making of linen cloth. The fibers of the flax plant were stronger than cotton.

However, due to the development of better cloth material, it was neglected. In today’s world, flax seeds have become a staple.

These seeds are now the preferable choice of fiber. Many states in America and North America are growing flax seeds in surplus amounts.

The seeds taste like nuts. These can be crushed or processed to form oil, and they can be used in the form of cereals.

Flax seeds are highly nutritious and contain abundant beneficial nutrients.

  • Calories

  • Protein

  • Carbohydrate

  • Fat (Omega 3 fatty acid)

  • Fiber

  • Phosphorus

  • Magnesium

  • Potassium

  • Vitamins

Health Benefits of Flax Seeds

Flax seeds are filled with nutritional requirements of all sorts. It has a sufficient amount of protein, fiber. Apart from this, it is rich in Omega 3 fatty acids.

Apart from this, it also contains several vitamins and minerals. Flax seeds are the best option in case a person is vegetarian and does not eat fish to gain Omega 3 fatty acids.

Flax seeds are abundant in Alpha-Linolenic acid. ALA helps prevent the deposition of cholesterol in blood vessels and reduces the chances of growth of a tumor.

Flaxseeds also contain lignans that are essential compounds to reduce the chances of development of cancer.

Flax seeds are enriched with antioxidants. The removal of harmful molecules from the body with the help of antioxidants helps get rid of several diseases.

It has great effects on cardiovascular health. Omega 3, fiber, and lignans are recommended by the American Heart Association to reduce cardiovascular disease.

Phytosterols are present in flax seeds. These phytosterols help prevent the absorption of cholesterol in the body due to structural similarities.


1. Heart Disease

The Omega 3 present in the flax seeds helps the cardiovascular system by affecting various processes.

These seeds help in lowering blood pressure and hence might be helpful in hypertension.

A research conducted in Canada showed that if a person consumes 30 grams of flax seeds daily, then it helps in lowering both systolic and diastolic blood pressure.

This eventually helps in reducing the occurrence of stroke and heart attack.

2. Cancer

Flax seeds have lignans. These lignans are known for their antioxidant properties. They also have properties similar to estrogen.

A known fact to be noted is that flax seeds have about 800 times more lignans as compared to other plant sources.

People who regularly consume flax seeds had less risk of breast cancer, especially those in the menopausal phase.

On the other hand, in men, it prevented the development of prostate cancer.

3. Weight Loss and Suppression of Diet

Flax seeds are an essential source of fiber. They become very sticky when soaked in water. Flax seeds are also known to suppress cravings and help in the weight loss process.

Hence flax seeds should be consumed by obese people so that they can overcome their weight loss journey easier.

People who ate flax seeds along with their diet reduced 2.2 pounds more than those who were on a regular diet.

4. Constipation

Due to the presence of both soluble and insoluble fiber, flax seeds can create dual actions. Soluble fiber improves the consistency of the bulk food in the gut.

This decreases the rate of digestion and helps in the regulation of blood sugar.

It also helps in lowering cholesterol. Insoluble fibers, on the other hand, bind themselves to the stool.

This increases the water content of the stool and prevents constipation. People suffering from bowel diseases can especially gain benefit from this.

5. Vegan-Friendly Source of Protein

Flax seeds constitute proteins. Vegetarians often find it hard to find sources of protein.

Flax seeds are one of the few plant-based sources of protein.s Vegetarian often mix flax seeds in their shakes and drinks to get the required amount of protein.

6. Diabetes

Type II diabetes is a disease of important consideration all around the world. The disease is characterized by abnormally high levels of blood sugar level.

In people with diabetes, the body fails to produce insulin.

Diabetic patients who add flax seeds to the diet have reported a reduction in blood sugar levels and the improvement of diabetic symptoms.

This lowering of blood sugar is because of the high fiber content of flax seeds. The insoluble type of fiber slows down the release of sugar in the blood, and hence the blood sugar levels are reduced.

7. Inflammation

Inflammation is a common issue that occurs in Parkinson’s and asthma. ALA ad lignans present in flax seeds help reduce such types of inflammation.

These two components stop the inflammatory agents from releasing.

Apart from these two diseases, ALA also slows down inflammatory responses in the body.

Another method by which this might be helpful is by reduction of inflammation in vessels that have a buildup of plaque. This helps to prevent strokes and heart attacks.

Side Effects of Flax Seed

Flaxseed is safe to consume and may cause minor side effects that may gradually decrease with time.

  • Allergic reaction

  • Diarrhea due to excessive consumption of flaxseed oil

  • Obstruction in intestines due to improper chewing of flax seeds

  • Bloating and intestinal gases

  • Stomach ache

  • Constipation

  • It is contraindicated in the condition of the Gastrointestinal tract as it may cause obstruction of the tract.

  • Flax should be taken with caution, especially in cases where other herbs are being used for similar purposes.


Oats are a true blessing for everyone around the world. They are filled with nutrition. So much that they are categorized as one of the nutrient-rich foods staples.

They produce multiple actions in the body that are helpful in several ways.

At the end of the day, a bowl of oats in breakfast is something that will keep you going throughout the day.

It helps in the prevention of many diseases that chronically affect a large population of people.

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