11 Bevisbaserte Helsemessige Fordeler Med Linfrø

2024 Forfatter: Cecilia Ryder | [email protected]. Sist endret: 2023-12-17 14:22

Lin (Linum usitatissimum), aviber, ble først dyrket i Egypt. I århundrer har det spilt en nøkkelrolle i ayurvedisk medisin i Asia. Linfrø er rike på omega-3 fettsyrer, fiber og proteiner.

Linfrø er rike på lignaner som gir kraftige antioksidanteffekter. De kan redusere risikoen for visse typer kreft og hjelpe til med diabetesbehandling. Det antas også at frøene kan hjelpe med vekttap, forbedre fordøyelseshelsen og beskytte hjertet.

For å vite mer om fordelene med linfrø, fortsett å lese.

Innholdsfortegnelse

• Hva er helsemessige fordeler med linfrø?
• Hva er ernæringsprofilen til linfrø?
• Tips for å legge linfrø til kostholdet ditt
• Hva er bivirkningene av linfrø?

Hva er helsemessige fordeler med linfrø?

1. Kan hjelpe til med kreftforebygging

Flere studier på kvinner etter overgangsalderen viste at kosttilskudd med linfrø kunne redusere risikoen for brystkreft (1). Frøene kan også redusere svulstvekst hos pasienter med brystkreft. Omega-3 fettsyrene i frøene har betennelsesdempende egenskaper som hjelper i denne forbindelse.

Lignaner ble også funnet å redusere veksten av kreftsvulster (2). Forskning viser også at linfrø kan bidra til å forhindre prostatakreft (3).

2. Kan hjelpe Diabetesbehandling

Studier viste at linfrøtilskudd senket fastende blodsukkernivå med 20% (4). Enda viktigere, frøene inneholder mucilage, som er en geldannende fiber som kan redusere fordøyelsen og den resulterende frigjøringen av glukose i blodet.

Foreløpige studier har også vist at linfrø kan forsinke utbruddet av diabetes mellitus. De inneholder en forbindelse kalt SDG, som kan redusere risikoen for type 1-diabetes og forsinke utbruddet av type 2-diabetes (5).

3. Kan hjelpe vekttap

Siden linfrø er rike på fiber, kan de hjelpe vektkontroll (6). Frøene inneholder også omega-3. Studier viser at omega-3 kan undertrykke appetitten og forbedre mettheten - og dette kan hjelpe til med vekttap (7).

Lignanene i linfrø antas også å øke stoffskiftet, noe som kan hjelpe vekttap. Imidlertid er det behov for mer forskning for å forstå mekanismen.

Studier viste også at linfrø kunne øke fettutskillelsen, og dermed redusere mengden fettinnhold i kroppen. Dette kan fremme vekttap (6).

4. Kan forbedre fordøyelseshelsen

Dyrestudier viste at tilskudd av linfrø i dietten kunne fremme helsen til tarmfloraen (8). Den løselige fiberen i linfrø kan også hjelpe fordøyelsen, selv om det er begrenset å støtte forskning. Det er antatt at linfrø fra bakken fungerer bedre, ettersom de kan spises gjennom hele systemet uten å bli fordøyd.

Den vanligste bruken av linfrø innebærer dets avføringsegenskaper. Dette betyr at frøene kan få deg til å kutte. De kan også bidra til å behandle forstoppelse, men sørg for at du drikker nok vann etter å ha brukt dem (2).

Omega-3 fettsyrene i linfrø kan bidra til å redusere betennelse og beskytte slimhinnen i mage-tarmkanalen. Hos mennesker med sunne fordøyelsessystemer fremmer frøene den gunstige tarmfloraen (9). Ytterligere forskning er nødvendig for å forstå fordelene med omega-3 og deres tilknytning til tarmfloraen.

5. Kan beskytte hjertet

Omega-3-fettsyrene i linfrø har vist seg å redusere risikoen for hjertesykdom. De hjelper også med å forbedre arterienes funksjon (10). En costaricansk studie viste at individer som konsumerer mer av ALA (typen omega-3 fettsyrer i linfrø) hadde lavere risiko for hjerteinfarkt (11).

6. Kan bekjempe betennelse

To ss malt linfrø inneholder over 140% av den daglige verdien av omega-3 fettsyrer, som er kjent for å bekjempe betennelse. Alfa-linolsyre (ALA) i frøene ble funnet å redusere proinflammatoriske forbindelser i kroppen (12).

Omega-3 i linfrø kan også bidra til å behandle inflammatorisk leddgikt (13).

7. Kan behandle menstruasjonssymptomer

Forbruker linfrø kan regulere eggløsningen. Kvinner som regelmessig spiste linfrø ble funnet å ha eggløsning under hver menstruasjonssyklus (14). Å legge linfrø til kostholdet ditt kan også bidra til å redusere menstruasjonssmerter, selv om mer forskning er nødvendig for å støtte denne effekten.

En annen viktig undersøkelse forteller oss at linfrø kan bidra til å lette hetetokter. Noen andre studier sier imidlertid noe annet, og mer forskning er berettiget for å forstå hvordan linfrø fungerer i denne forbindelse (15).

8. Linfrø er glutenfrie

Linfrø fungerer som en god erstatning for alle de glutenholdige kornene i kostholdet ditt (2). Hvis du er glutenintolerant, kan de fleste korn være vanskelig å fordøye. Det er her linfrø kan være et godt valg for alle med cøliaki eller glutenfølsomhet (16).

9. Kan være gunstig under graviditet og amming

Linfrø er en rik kilde til fiber og omega-3 og en god proteinkilde - og en gravid kvinne trenger alle disse næringsstoffene. Fiber kan hjelpe til med å behandle forstoppelse som ofte oppstår under graviditet. Proteinet og omega-3 er avgjørende for barnets helse. Imidlertid er det ingen direkte undersøkelser som sier fordelene med linfrø under graviditet eller amming.

I henhold til en dyreforsøk kan linfrø fremme retina og utvikling av synsnerven hos avkommet (17).

Vi anbefaler imidlertid at du snakker med legen din før du tar linfrø til dette formålet, da det er motstridende bevis i denne forbindelse.

10. Kan få huden til å gløde

Omega-3 fettsyrene i linfrø kan bidra til hudens helse og utseende. De kan holde huden din hydrert og gjøre den glatt. Studier viser at kosttilskudd av linfrø kan balansere de anti- og proinflammatoriske forbindelsene og fremme sunn aldring (8).

Olje av linfrø kan også hjelpe. Det kan forhindre irriterende og forurensende stoffer i hverdagen i å komme inn i porene i huden din (18). Det forhindrer også vanntap fra huden. Å forbedre hudens fuktighetsnivå kan også bidra til å redusere rynker.

Å holde huden fuktig hindrer den i å tørke ut, og dette får den til å gløde. Mens vi trenger mer forskning for å avgjøre om linfrø kan påvirke veksten direkte, sier noen bevis at linfrøolje kan forbedre hudbarrierefunksjonen (19).

Flaxseeds may also aid the treatment of ailments like psoriasis and eczema, though direct evidence is lacking in this regard.

You can either rub plain flaxseed oil gently into your skin or consume the seeds on a daily basis. The anti-inflammatory properties of flaxseeds can also treat skin inflammation. As per animal studies, the antioxidants in the seeds may also help reduce the risk of skin cancer (20).

You can also try a flaxseed facial. Mix two tablespoons of raw honey, a teaspoon of fresh lime juice, and a tablespoon of flaxseed oil. Apply the mixture directly to your face. Leave it on for 15 minutes and wash with normal water. Do it in the mornings, every day.

11. May Strengthen Hair

Brittle hair is often attributed to a lack of omega-3 fatty acids in the diet. As flaxseeds are rich in these fatty acids, as per animal studies, they were found to strengthen hair, improve hair coat quality, and combat hair fall (21). They can also help prevent a condition called cicatricial alopecia, which is a permanent hair loss condition caused by inflammation.

You can prepare a hair gel using flaxseeds. Boil two cups of water. As the water begins to boil, add four tablespoons of flaxseeds to it. Cover the pot with a lid and let it simmer for 15 to 20 minutes. Turn the heat off and strain the infusion. Apply the resultant gel to your scalp every morning and then wash as usual after 20 minutes.

These are the benefits of flaxseeds. We already saw a few of the important nutrients in the seeds. How about taking a look at the entire nutrient profile?

What Is The Nutritional Profile Of Flaxseeds?

According to the United States Department of Agriculture, 1 tablespoon of flaxseeds (2.5 grams) contains 13 calories, 0.7 g of fiber, 0.72 g of carbohydrates, 0.46 g of protein, and 1.05 g of fat (22).

Though flaxseeds possess a vast array of nutrients, they are not magic pills. There is no one-food-for-all-ailments when it comes to good health. Consistently making the right dietary choices is key. In the following section, we have discussed how you can add flaxseeds to your diet.

Tips For Adding Flax Seeds To Your Diet

There are a few ground rules:

1. The best way to consume flaxseeds is in their sprouted form. Soaking and sprouting them removes phytic acid and also enhances mineral absorption. You can soak the seeds for 10 minutes in warm water or for 2 hours in cold water.
2. Flaxseeds are best consumed ground. This is because our bodies cannot receive the nutrients if they are taken in the whole form.
3. Ensure you consume the seeds with plenty of water.
4. You can add the seeds to your morning cereal or breakfast smoothie. You can also add them to salads.
5. Ensure you don’t heat flaxseed oil as its composition might change, and it may not be useful. But surprisingly, the nutrients in whole flaxseeds are heat-stable. Hence, you can roast flaxseeds and enjoy the benefits as the nutrients won’t be destroyed.
6. You can also add flaxseeds to your Paleo diet. The seeds are technically Paleo because they are seeds.
7. The best time to eat flaxseeds is early in the morning, along with your breakfast.

Ensure you do not consume an excess of flaxseeds as they may cause certain undesirable side effects.

What Are The Side Effects Of Flaxseeds?

Flaxseeds may cause adverse effects in some people. Excess consumption of these seeds may cause some adverse effects, such as nausea, constipation, bloating, and pain in the abdomen. Want to know more about the side effects of flaxseeds? Keep reading.

May Lower Blood Sugar Levels Way Too Much

Since flaxseeds may lower blood sugar levels, individuals who are already on diabetes medication can experience alarmingly low blood sugar levels if they consume an excess of flaxseeds. However, limited research is available in this area. Consult your doctor.

May Lower Blood Pressure

Flaxseeds help lower blood pressure (23). However, if taken along with medications for treating high blood pressure, the seeds may cause hypotension (excessively low blood pressure). Hence, people on blood pressure medications should exercise caution.

May Slow Down Blood Clotting

Studies show that omega-3 fatty acids can reduce blood clotting and increase bleeding (24). As the seeds are rich in omega-3 fatty acids and may show a significant decrease in blood clotting, people with bleeding disorders must not take them. Also, don’t consume flaxseeds at least two weeks before surgery.

May Aggravate Hormone-Sensitive Conditions

Flaxseeds can mimic the hormone estrogen, and this can aggravate hormone-sensitive conditions like cancers of the breast, uterus, and ovaries and uterine fibroids (25).

May Cause Issues During Pregnancy And Breastfeeding

Since the seeds can mimic estrogen, they may cause issues in pregnant and breastfeeding women (25). Please consult a doctor before using them.

Interactions

Limited research is available in this area. Individuals with diabetes should always check with their doctor before consuming flaxseeds. Omega-3s, the essential fatty acids in the flaxseeds, may interact with the blood-thinning medications, such as warfarin (Coumadin), which, in turn, can increase bleeding (26).

Avoid the consumption of these seeds while taking diabetes medication.

Conclusion

Flaxseeds are densely packed with fiber and omega-3 fatty acids and offer several health benefits. These seeds may help fight cancer, aid in diabetes treatment, and promote weight loss.

However, excess consumption may cause adverse side effects. Hence, be wary of the number of flaxseeds you consume.

Talk to your doctor and dietitian to understand the right dosage for you.

Expert’s Answers For Readers’ Questions

How many flaxseeds can you take in a day?

You can limit the serving size to less than 5 tablespoons (or 50 grams) a day.

Can you substitute flaxseeds with chia seeds?

Yes, chia seeds are also equally nutritious and beneficial. They look similar too.

How to store flaxseeds?

Whether you purchase ground flaxseeds or grind them at home, you can store them in a tightly sealed container in the refrigerator. Whole flaxseeds can also be stored this way, and they can last for 6 months.

Where can you buy flaxseeds?

You can get the seeds from your nearest departmental store or buy them online at Amazon.

Can you eat flaxseeds raw?

Yes, it is fine to eat the seeds raw. Some believe ground flaxseeds can help your body better absorb the nutrients. Also, store raw flaxseeds in the fridge, or the oils in them might make them go rancid.

Do flaxseeds cause acne?

In some cases, yes. This happens if your body doesn’t accept the seeds. Stop using them and consult your doctor.

In general, flaxseeds may aid acne treatment. The omega-3s in the seeds fight inflammation, which is one major cause of acne. The same goes for flaxseed oil as well, though no studies support the link between the oil and acne. However, if your body doesn’t accept the oil, it may react through acne breakouts.

What are flaxseeds called in different languages?

Flaxseeds are called semillas de lino in Spanish, budhur alkitaan in Arabic, alsee ka beej in Hindi, avise ginjalu in Telugu, ali vidai in Tamil, and agasi in Kannada.

Does flaxseed help with belly fat?

The seeds are rich in dietary fiber that may suppress appetite. This may help reduce belly fat, though there is no research to support this.

26 sources

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