Many people are still unaware of the name and benefits of this powerful little seed.
In addition to sesame seeds, Vietnam also has another small seed often referred to as a “superfood” that is beneficial for human health. This is the flaxseed.
Flaxseed, known in English as Flaxseeds, comes from the Linum usitatissimum plant. Flax plants are spear-shaped, ranging from 1 to 3 cm in length, with alternate leaves. Compared to sesame seeds, flaxseeds are larger and oval-shaped, resembling pumpkin seeds. The outer shell of this seed is hard, smooth, and can be dark yellow or reddish-brown.
Flax plants are commonly found in Europe and have been used since ancient times for cooking, fabric weaving, and medicinal purposes. By the 17th century, this seed was cultivated in Canada and America. Today, flaxseeds are present in many countries around the world, including Vietnam.
Flaxseeds have a mildly sweet taste and are quite crunchy. These seeds are packed with nutrients that help enhance human health.
According to scientific experts, flaxseeds contain notable nutrients such as: fiber, antioxidants, protein, lignans, and polyunsaturated fatty acids like omega-3 fatty acids or alpha-linolenic acid (ALA). Among these, the omega-3 content in flaxseeds is believed to surpass that of salmon, helping to prevent and treat various serious diseases.
Blood Sugar Regulation
Consuming flaxseeds helps regulate blood sugar levels in the body.
The first benefit of consuming flaxseeds highlighted by experts is their ability to control blood sugar levels. These seeds help reduce insulin resistance, a major factor in type 2 diabetes, thanks to their high fiber content, which slows down the digestion process and prevents rapid carbohydrate absorption that can spike blood sugar levels.
Additionally, flaxseeds can naturally lower blood pressure by 2 mmHg. Scientific studies have shown that this can reduce the risk of stroke-related mortality by 14% and the risk of coronary artery disease by 6%.
Cancer Prevention
Researchers have identified anti-cancer compounds in flaxseeds, such as: lignans, which are present in amounts 800 times higher than in many other plants, and polyphenols. Lignans have antioxidant properties that help reduce cancer risk and improve health, while polyphenols can help control certain types of cancer, including breast cancer. Eating flaxseeds has also been shown to promote hormonal balance, benefiting women’s health.
Cholesterol Reduction
As mentioned, the omega-3 content in flaxseeds provides numerous health benefits, including improving cardiovascular health. Furthermore, these seeds are rich in phytosterols, which can compete with cholesterol absorption in the digestive tract. Numerous studies have indicated that flaxseeds can effectively lower the risk of cardiovascular diseases.
Flaxseeds can effectively reduce the risk of cardiovascular diseases.
Weight Management
Another benefit of flaxseeds is weight loss. Experts state that these seeds have a high fiber content, which helps individuals feel fuller for longer, reducing appetite while also aiding digestive issues and constipation. Moreover, the choline in flaxseeds plays a role in enhancing brain function.
Skin and Hair Health
The ALA fatty acids in flaxseeds have been validated in several studies at scientific centers in France for their ability to provide essential fatty acids and B vitamins. These nutrients help reduce dryness and flaking of the skin and enhance the smoothness and strength of hair.
ALA fatty acids in flaxseeds can provide essential fatty acids and B vitamins.
Ways to Prepare Flaxseeds
Flaxseeds have a sweet flavor, making them easy to incorporate into daily life. Here are a few ways to prepare flaxseeds that you can choose for your meals:
- Smoothies: You can add one or two tablespoons of ground flaxseed to smoothies or shakes.
- Baked Flaxseeds: Add these seeds to baked goods to enhance nutrition and flavor.
- Salads: Drizzle some flaxseed oil over roasted vegetables or sprinkle ground flaxseeds as a final topping.
- Snacks: Flaxseed oil can be sprinkled on snacks like popcorn, cookies, or potato chips.
Flaxseeds have a sweet flavor, making them easy to use in daily life.
Precautions When Using Flaxseeds
Flaxseeds have many positive impacts on health, but you should remember a few precautions when using these seeds:
- Flaxseeds have a hard outer shell, which can make them difficult to eat and digest. Therefore, it is advisable to grind them or use pre-ground flaxseed.
- Be sure to drink plenty of water to aid in the digestion of flaxseeds.
- Avoid consuming raw or undercooked flaxseeds.
Individuals taking non-steroidal anti-inflammatory drugs, lipid disorder medications, anticoagulants, breastfeeding women, pregnant women, individuals with breast cancer, or those allergic to flaxseed should avoid using flaxseeds.
