Health benefits of flaxseeds: Tiny powerhouses that keep your heart healthy, control blood sugar, relieve joint pain

Health benefits of flaxseeds: These tiny seeds help lower the risk of getting diabetes. It can help lower glucose and insulin levels, making your body better at using insulin (Image: Canva)

Flaxseeds, often hailed as a superfood, pack a powerful punch of nutrients that offer a plethora of health benefits. These tiny, unassuming seeds are rich in antioxidants, a quality shared with many plant-based foods. Antioxidants play a crucial role in preventing diseases by eliminating harmful molecules known as free radicals from the body. One of the key advantages of including flaxseeds in your diet is their nutrient density. They are packed with essential nutrients that can help prevent various common to serious illnesses.

Flaxseeds are particularly beneficial for weight management, being an excellent source of Omega-3 fatty acids and fiber, says nutritionist Payal Rastogi. Moreover, they are known to promote heart health. Flaxseeds stand out due to their high lignan content, a plant compound with potent antioxidant properties. Studies indicate that flaxseeds may contain over 800 times more lignans than most other foods, making them a powerhouse of this beneficial compound.

Here are some ways flaxseed is good for you:

Helps fight cancer: Flaxseeds are loaded with omega-3 fatty acids that help stop cancer cells from growing. It also has lignans, which are like bodyguards that stop tumours from getting bigger. Some studies show that women who eat flaxseed have a lower chance of getting breast cancer, especially after menopause, explains Rastogi.

Good for your heart: Flaxseed is great for your heart. It has fibre and omega-3s, which help keep your heart strong. The lignans in flaxseed can also lower "bad" cholesterol in your body, which is good for your heart.

Helps relieve joint pain: If you have arthritis, flaxseed might help with the pain and stiffness in your joints. The alpha-linolenic acid in flaxseed can help reduce inflammation, which is what makes your joints hurt.

Reduces hot flashes: Some studies say that flaxseed could give relief from hot flashes during menopause. But more research is needed to confirm this.

Helps control blood sugar: Flaxseed might lower the risk of getting diabetes. It can help lower glucose and insulin levels, making your body better at using insulin.

Helps relieve constipation: Flaxseed has fibre, which is good for keeping the digestive system healthy. But make sure to drink enough water, or it might make constipation worse.

Helps after radiation: In mice, flaxseed helped them recover from radiation exposure. It lowered inflammation and damage caused by radiation. We need more studies in humans to know for sure.

Other benefits: Scientists are studying if flaxseed can help with ovarian cancer, heart disease, diabetes, asthma, and inflammation.

How to eat flaxseed:

Ground flaxseed: It's better to grind flaxseed so your body can use all the good stuff. You can add ground flaxseed to things like smoothies, yogurt, oatmeal, or salads.

Flaxseed oil: You can use flaxseed oil as salad dressing or drizzle it on cooked veggies.