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11 Benefits of Flaxseed Oil You Never Knew

11 Benefits of Flaxseed Oil You Never Knew

I can’t say that I love flaxseed. I mean, it doesn’t really have a memorable taste! What I do love is how good it is for me and how easy it is to incorporate into my day! You can have it whole, ground, or as an oil. Add it to cereal, smoothies, salads, and more! Just don’t heat it up. Heating can destroy the health benefits of this wonderful seed.

King Charlemagne, in the 8th century, required his subjects to consume it. In fact, it was law! He believed in its health benefits that strongly. Some of those benefits include a decrease in heart disease, cancer, stroke, and diabetes. That’s a lot of power for a little seed! But what else might it do?

It is such a tiny seed and some of its benefits come from the oil and others come from ingesting it from a ground-up state. It does have a short shelf life so if you don’t use it very much it will go rancid sooner than you’d like. Flaxseed oil contains vitamins such as B1, B2, C, E, and carotene, a form of vitamin A. The oil also contains omega-6 and omega-9 essential fatty acids, zinc, iron, and trace minerals such as magnesium, phosphorus, potassium, and calcium. It is also a good source of omega-3 fatty acids that promotes heart health .Flaxseed oil does not contain fiber and phytoestrogens (plant-based estrogen-like compounds) like the whole seed does.

The best option is to freshly grind it yourself and add it to your foods. I use a coffee grinder just for seeds and it works perfectly! Another good option is to buy it whole or ground and store it in the freezer. Finally, you can use the whole seeds but chew your food well. You should anyway, right? Whole seeds look really nice in muffins and in salads. Seeing the seeds is a nice reminder that you’re choosing a healthy lifestyle!

And just what are those benefits? Here we go!

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1. Cancer

Two of the most important components of flaxseed that may help protect against cancer are omega-3 fatty acids and lignans. Omega-3 fatty acids found in flaxseed, called ALA (alpha-linolenic acid), have been shown to inhibit tumor incidence and growth.

Lignans (which are phytochemicals such as phytoestrogen) may help protect against hormone-related cancers like breast and prostate cancers by blocking enzymes that are involved in hormone metabolism. This phytoestrogen binds to the cell receptors, blocking the ability of the body’s own hormones to bind. This interferes with the growth and spread of tumor cells.

2. Cardiovascular disease

Cardiovascularly, flaxseed oil is like a blood vessel lubricant. It appears to keep the white blood cells from sticking to the inner walls of the blood vessels. This, in turn, prevents plaque from being deposited thereby preventing hardening of the blood vessels. Apparently, flaxseed oil is also useful in treating an irregular heartbeat (arrhythmia) and heart failure!

3. Diabetes

By using the whole seed, flaxseeds may improve sensitivity to glucose in glucose-intolerant people. This may be related to the antioxidant properties of the seed. In other words, it may modestly improve blood sugar.

4. Inflammation

ALA has been shown to decrease inflammatory reactions in humans. Reducing inflammation associated with plaque buildup in the arteries may be another way flaxseed helps prevent heart attacks and strokes.

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5. Lupus

Flaxseed has also been shown to improve kidney function in people with lupus.

6. Stroke

As stated above, by reducing inflammation in the body, you reduce your chances of a stroke. However, there have also been indications that flax may bring on a stroke. You need to talk to your doctor to see if supplementing with flax is right for you.

7. Cholesterol

Again, by lubricating your blood vessels with flaxseed oil, you prevent plaque build-up and lower your risk of high cholesterol.

8. Dry eyes syndrome

According to Jack Greiner, DO, PhD, of Schepens Eye Research Institute in Boston, a high-fat diet is partly responsible for this syndrome. Eating a high-fat diet prevents the oil in the eye glands from moving out. They get too thick! He believes that the omega-3 fat in flaxseed oils soften the glandular secretions so they can flow.

9. Arthritis

Other chemicals as well as ALA, as stated earlier, decrease inflammation in the body. That is why flaxseed oil is useful for rheumatoid arthritis and other inflammatory (swelling) diseases.

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10. Depression

Flaxseed oil and omega-3 contains docosahexaenoic and eicosapentanoic acids. People with significant depression suffer from low levels of these compounds. These compounds are also found in walnuts and fish.

11. Liver disease

The lignans (phytochemicals) in flaxseeds may reduce liver disease risk factors.

The Cons

The omega-3 fatty acids in flaxseeds aren’t taken up as well by the human body as the omega-3 in fish oil, which is why greater levels of flaxseed need to be consumed to meet our omega-3 needs. Flaxseeds have very high fiber content, so it’s best to start slowly and increase the levels gradually to avoid cramping, bloating, or an excessive laxative effect.

Precautions

Interactions

If you take any medicines or other supplements regularly, talk to your doctor before you start using flaxseed. Flaxseed may block the normal absorption of medicines. Flaxseed and flaxseed oil may also interact with drugs like blood thinners, NSAID painkillers, hormone treatments, and medicines for blood pressure, cholesterol, and diabetes. Use caution when taking flaxseed or flaxseed oil with supplements like St. John’s wort and Valerian, which are often used for people with depression.

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Risks

Never eat raw or unripe flaxseed — it could be poisonous. Talk to a doctor before using flaxseed or flaxseed oil if you have diabetes, bipolar disorder, high triglycerides, bleeding disorders, or prostate cancer. Don’t use flaxseed if you have digestive problems (like Crohn’s disease, IBS, or colitis) and women with hormone-sensitive diseases (like endometriosis, PCOS, breast cancer, and uterine cancer) should not use flaxseed.

Storage Tip

Keep it in the freezer.

The best place to store ground flaxseed is the freezer. Freeze ground flaxseed in a plastic sealable bag. The freezer will keep the ground flax from oxidizing and losing its nutritional potency.

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Jennifer Wasylenko

Exercise Physiologist, ACSM

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Last Updated on September 25, 2019

How to Tap Into the Power of Positivity

How to Tap Into the Power of Positivity

As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.

When we were still children, our thoughts seemed to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.

Just imagine then, how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power!

We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities.

We’ll never ask that person we like out on a date because we always think we’re not good enough.

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We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb.

We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits.

And we’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head…

But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.

So, how can we tap into the power of positivity?

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“Happiness cannot come from without, it comes from within.” – Helen Keller

It’s not as hard as it may seem; you just have to practice, practice, practice. Here are 4 simple yet powerful ideas on how you can get started.

1. Learn to substitute every negative thought with a positive one.

Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.

Just take a look at these 10 Positive Affirmations for Success that will Change your Life.

2. See the positive side of every situation, even when you are surrounded by pure negativity.

This one is a bit harder to put into practice, which does not mean it’s impossible.

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You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty.

If you seek it, you will find it.

3. At least once a day, take a moment and think of 5 things you are grateful for.

This will lighten your mood and give you some perspective of what really is important in life and how many blessings surround you already.

Here’re 60 Things To Be Thankful For In Life that can inspire you.

4. Change the mental images you allow to enter your mind.

How you see yourself and your surroundings make a huge difference to your thinking.

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Instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.

Learn from this article how to change your mental images: How to Think Positive and Eliminate Negative Thoughts

If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.

And remember:

You are (or will become) what you think you are.

This is reasonable enough to be proactive about whatever is going on in your head.

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Featured photo credit: Lauren Richmond via unsplash.com

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