11 Tõenduspõhine Linaseemne Kasu Tervisele

2024 Autor: Cecilia Ryder | [email protected]. Viimati modifitseeritud: 2023-12-17 14:20

Lina (Linum usitatissimum), kiudainekultuuri, kasvatati esmakordselt Egiptuses. Sajandeid on see mänginud Aasias ajurveeda meditsiinis võtmerolli. Linaseemned sisaldavad palju oomega-3 rasvhappeid, kiudaineid ja valke.

Linaseemned sisaldavad palju lignaane, mis pakuvad tugevat antioksüdantset toimet. Need võivad vähendada teatud tüüpi vähkide riski ja aidata diabeedi ravis. Samuti arvatakse, et seemned võivad aidata kaalulangetamisel, tugevdavad seedetrakti tervist ja kaitsevad südant.

Linaseemnete kasulikkuse kohta lisateabe saamiseks lugege edasi.

Sisukord

• Mis on linaseemnete kasulikkus tervisele?
• Mis on linaseemnete toitumisprofiil?
• Näpunäiteid linaseemnete lisamiseks dieedile
• Millised on linaseemnete kõrvaltoimed?

Mis on linaseemnete kasulikkus tervisele?

1. Võib aidata vähi ennetamisel

Mitmed postmenopausis naistel tehtud uuringud näitasid, et dieedi täiendamine linaseemnetega võib vähendada rinnavähi riski (1). Seemned võivad vähendada kasvaja kasvu ka rinnavähiga patsientidel. Seemnetes leiduvatel oomega-3-rasvhapetel on selles suhtes põletikuvastased omadused.

Samuti leiti, et lignaanid vähendavad vähkkasvajate kasvu (2). Uuringud näitavad ka, et linaseemned võivad aidata eesnäärmevähki ennetada (3).

2. Mai diabeediravi

Uuringud näitasid, et linaseemnete lisamine vähendas tühja kõhu veresuhkru taset 20% (4). Veelgi olulisem on see, et seemned sisaldavad lima, mis on geeli moodustav kiud, mis võib aeglustada seedimist ja sellest tulenevat glükoosi vabanemist verre.

Esialgsed uuringud on samuti näidanud, et linaseemned võivad suhkruhaiguse teket edasi lükata. Need sisaldavad ühendit nimega SDG, mis võib vähendada 1. tüüpi diabeedi riski ja viivitada 2. tüüpi diabeedi tekkimist (5).

3. mai abi kaalulangus

Kuna linaseemned sisaldavad rohkesti kiudaineid, võivad need aidata kehakaalu reguleerida (6). Seemned sisaldavad ka oomega-3. Uuringud näitavad, et oomega-3-d võivad söögiisu pärssida ja küllastustunnet parandada - ja see võib aidata kaalulangetamisel (7).

Arvatakse, et linaseemnetes sisalduvad lignaanid soodustavad ka ainevahetust, mis võib aidata kaalulangetamist. Kuid mehhanismi mõistmiseks on vaja rohkem uuringuid.

Uuringud näitasid ka, et linaseemned võivad suurendada rasva eritumist, vähendades seeläbi rasvasisaldust kehas. See võib soodustada kehakaalu langust (6).

4. Võib tugevdada seedetrakti tervist

Loomuuringud näitasid, et linaseemne lisamine toidus võib soodustada soolefloora tervist (8). Linaseemnetes sisalduv lahustuv kiud võib samuti seedimist soodustada, kuigi toetavad uuringud on piiratud. Arvatakse, et jahvatatud linaseemned toimivad paremini, kuna nende tervena söömine võib neid läbida teie süsteemist seedimata.

Linaseemnete kõige tavalisem kasutamine hõlmab selle lahtistavaid omadusi. See tähendab, et seemned võivad teid kakada. Need võivad aidata ka kõhukinnisust ravida, kuid tagavad, et pärast nende tarbimist joote piisavalt vett (2).

Linaseemnetes sisalduvad oomega-3-rasvhapped võivad aidata vähendada põletikku ja kaitsta seedetrakti limaskesta. Tervisliku seedesüsteemiga inimestel soodustavad seemned kasulikku soolefloorat (9). Oomega-3 kasulikkuse ja nende seose sooleflooraga mõistmiseks on vaja täiendavaid uuringuid.

5. Võib kaitsta südant

On leitud, et linaseemnetes sisalduvad oomega-3-rasvhapped vähendavad südame isheemiatõve riski. Need aitavad parandada ka arterite tööd (10). Costa Rica uuring näitas, et inimestel, kes tarbivad rohkem ALA-d (linaseemned omega-3-rasvhapete tüüpi), oli madalam südameataki oht (11).

6. mai võidelda põletikuga

Kaks supilusikatäit jahvatatud linaseemneid sisaldab üle 140% päevasest oomega-3-rasvhapete väärtusest, mis teadaolevalt võitlevad põletiku vastu. Leiti, et seemnetes sisalduv alfa-linoolhape (ALA) vähendab põletikku soodustavaid ühendeid kehas (12).

Linaseemnetes sisalduvad oomega-3-d võivad aidata ravida ka põletikulist artriiti (13).

7. Võib ravida menstruatsiooni sümptomeid

Linaseemnete tarbimine võib ovulatsiooni korrigeerida. Leiti, et regulaarselt linaseemneid söövad naised ovuleeruvad iga menstruaaltsükli jooksul (14). Linaseemnete lisamine dieedile võib samuti aidata vähendada menstruatsioonivalusid, kuigi selle efekti toetamiseks on vaja rohkem uuringuid.

Veel üks oluline uurimistöö ütleb meile, et linaseemned võivad aidata kuumahoogusid leevendada. Kuid mõnedes teistes uuringutes on öeldud teisiti ja linaseemnete selles osas toimimise mõistmiseks on vaja rohkem uuringuid (15).

8. Linaseemned on gluteenivabad

Linaseemned toimivad suurepärase asendusena kõigile teie toidus sisalduvatele gluteeni sisaldavatele teradele (2). Kui te ei talu gluteeni, võib enamik teravilju olla raskesti seeditav. Siin võivad linaseemned olla hea valik kõigile, kellel on tsöliaakia või gluteenitundlikkus (16).

9. Võib olla kasulik raseduse ja rinnaga toitmise ajal

Linaseemned on rikkalikud kiudainete ja oomega-3 allikad ning hea valguallikas - ja rase naine vajab kõiki neid toitaineid. Kiudained võivad aidata raseduse ajal sageli esinevat kõhukinnisust ravida. Valk ja oomega-3 on lapse tervise jaoks kriitilise tähtsusega. Puuduvad aga otsesed uuringud, mis näitaksid linaseemnete kasulikkust raseduse või rinnaga toitmise ajal.

Nagu loomkatse läbinud, võivad linaseemned võrkkesta ja nägemisnärvi arengut soodustada järglastel (17).

Enne linaseemnete sel eesmärgil võtmist soovitame teil siiski oma arstiga rääkida, kuna selles osas on mõned vastuolulised tõendid.

10. Võib panna su naha särama

Linaseemnetes sisalduvad oomega-3-rasvhapped võivad aidata naha tervist ja välimust. Need võivad hoida teie nahka hüdreeritud ja muuta selle siledaks. Uuringud näitavad, et linaseemnete toidulisand võib tasakaalustada põletikuvastaseid ja põletikuvastaseid ühendeid ning soodustada tervislikku vananemist (8).

Abiks võib olla ka linaseemneõli. See võib takistada igapäevaste ärritajate ja saasteainete sattumist naha pooridesse (18). Samuti hoiab see ära naha veekao. Naha niiskustaseme parandamine võib samuti aidata kortse vähendada.

Naha niisutamine hoiab ära selle kuivamise ja see muudab selle kuma. Kuigi me vajame rohkem uuringuid, et teha kindlaks, kas linaseemned võivad otseselt kasvu mõjutada, väidavad mõned tõendid, et linaseemneõli võib parandada naha barjääri funktsiooni (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.

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Stylecraze'il on ranged hankimisjuhised ja see tugineb eelretsenseeritud uuringutele, akadeemilistele uurimisasutustele ja meditsiiniliitudele. Vältime kolmanda taseme viidete kasutamist. Lisateavet selle kohta, kuidas meie sisu on täpne ja ajakohane, saate lugeda meie toimetuseeskirjadest.

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