11 Beneficii De Sănătate Bazate Pe Dovezi Ale Semințelor De In

2024 Autor: Cecilia Ryder | [email protected]. Modificat ultima dată: 2023-12-17 14:22

Inul (Linum usitatissimum), cultură din fibre, a fost cultivat pentru prima dată în Egipt. De secole, a jucat un rol cheie în medicina ayurvedică din Asia. Semințele de in sunt bogate în acizi grași omega-3, fibre și proteine.

Semințele de in sunt bogate în lignani care oferă efecte antioxidante puternice. Acestea pot reduce riscul anumitor tipuri de cancer și pot ajuta la tratamentul diabetului. Se crede, de asemenea, că semințele pot ajuta la pierderea în greutate, îmbunătățesc sănătatea digestivă și protejează inima.

Pentru a afla mai multe despre beneficiile semințelor de in, continuați să citiți.

Cuprins

• Care sunt beneficiile pentru sănătate ale semințelor de in?
• Care este profilul nutrițional al semințelor de in?
• Sfaturi pentru adăugarea semințelor de in la dieta ta
• Care sunt efectele secundare ale semințelor de in?

Care sunt beneficiile pentru sănătate ale semințelor de in?

1. Poate ajuta la prevenirea cancerului

Mai multe studii pe femei în postmenopauză au arătat că suplimentarea dietelor cu semințe de in ar putea reduce riscul de cancer mamar (1). Semințele pot reduce, de asemenea, creșterea tumorii la pacienții cu cancer de sân. Acizii grași omega-3 din semințe au proprietăți antiinflamatorii care ajută în acest sens.

De asemenea, s-a descoperit că lignanii reduc creșterea tumorilor canceroase (2). Cercetările arată, de asemenea, că semințele de in pot ajuta la prevenirea cancerului de prostată (3).

2. Poate ajuta tratamentul diabetului

Studiile au arătat că suplimentarea cu semințe de in a redus nivelul zahărului din sânge cu postul cu 20% (4). Mai important, semințele conțin mucilagiu, care este o fibră care formează gel, care poate încetini digestia și eliberarea rezultată de glucoză în sânge.

Studiile preliminare au arătat, de asemenea, că semințele de in pot întârzia apariția diabetului zaharat. Acestea conțin un compus numit SDG, care ar putea reduce riscul de diabet de tip 1 și ar putea întârzia apariția diabetului de tip 2 (5).

3. Poate ajuta la scăderea în greutate

Deoarece semințele de in sunt bogate în fibre, ele pot ajuta la gestionarea greutății (6). Semințele conțin, de asemenea, omega-3. Studiile arată că omega-3 pot suprima pofta de mâncare și îmbunătăți sațietatea - și acest lucru poate ajuta la pierderea în greutate (7).

Se crede, de asemenea, că lignanii din semințele de in stimulează metabolismul, ceea ce poate ajuta la scăderea în greutate. Cu toate acestea, sunt necesare mai multe cercetări pentru a înțelege mecanismul.

Studiile au arătat, de asemenea, că semințele de in ar putea crește excreția de grăsime, scăzând astfel cantitatea de conținut de grăsime din organism. Acest lucru poate favoriza pierderea în greutate (6).

4. Poate îmbunătăți sănătatea digestivă

Studiile la animale au arătat că suplimentarea cu semințe de in din dietă ar putea promova sănătatea florei intestinale (8). Fibrele solubile din semințele de in ar putea ajuta și digestia, deși susținerea cercetării este limitată. Se crede că semințele de in macinate funcționează mai bine, deoarece mâncându-le întregi le poate trece prin sistemul dvs. fără a fi digerate.

Cea mai obișnuită utilizare a semințelor de in implică proprietățile sale laxative. Acest lucru înseamnă că semințele te pot face să faci caca. De asemenea, pot ajuta la tratarea constipației, dar vă asigură că beți suficientă apă după ce le-ați consumat (2).

Acizii grași omega-3 din semințele de in pot ajuta la reducerea inflamației și la protejarea mucoasei tractului gastro-intestinal. La persoanele cu sistem digestiv sănătos, semințele promovează flora intestinală benefică (9). Sunt necesare cercetări suplimentare pentru a înțelege beneficiile omega-3 și legătura lor cu flora intestinală.

5. Poate proteja inima

S-a descoperit că acizii grași omega-3 din semințele de in reduc riscul bolilor coronariene. De asemenea, ajută la îmbunătățirea funcționării arterelor (10). Un studiu din Costa Rica a arătat că persoanele care consumă mai mult ALA (tipul acizilor grași omega-3 din semințele de in) prezintă un risc mai mic de atac de cord (11).

6. Poate lupta împotriva inflamației

Două linguri de semințe de in măcinate conțin peste 140% din valoarea zilnică a acizilor grași omega-3, despre care se știe că luptă împotriva inflamației. S-a descoperit că acidul alfa-linoleic (ALA) din semințe scade compușii pro-inflamatori din organism (12).

Omega-3 din semințele de in pot ajuta, de asemenea, la tratarea artritei inflamatorii (13).

7. Poate trata simptomele menstruale

Consumul de semințe de in poate regulariza ovulația. S-a constatat că femeile care consumă în mod regulat semințe de in ovulează în timpul fiecărui ciclu menstrual (14). Adăugarea de semințe de in la dieta dvs. poate ajuta, de asemenea, la reducerea crampelor menstruale, deși sunt necesare mai multe cercetări pentru a susține acest efect.

O altă cercetare importantă ne spune că semințele de in pot ajuta la ameliorarea bufeurilor. Cu toate acestea, unele alte studii afirmă contrariul și sunt necesare mai multe cercetări pentru a înțelege cum funcționează semințele de in în acest sens (15).

8. Semințele de in sunt lipsite de gluten

Semințele de in funcționează ca un înlocuitor excelent pentru toate acele boabe care conțin gluten din dieta ta (2). În cazul în care sunteți intolerant la gluten, majoritatea boabelor ar putea fi greu de digerat. Aici semințele de in pot fi o alegere bună pentru oricine cu boală celiacă sau sensibilitate la gluten (16).

9. Poate fi benefic în timpul sarcinii și alăptării

Semințele de in sunt o sursă bogată de fibre și omega-3 și o sursă bună de proteine - iar o femeie însărcinată necesită toți acești nutrienți. Fibrele ar putea ajuta la tratarea constipației care apare adesea în timpul sarcinii. Proteinele și omega-3 sunt critice pentru sănătatea copilului. Cu toate acestea, nu există cercetări directe care să ateste beneficiile semințelor de in în timpul sarcinii sau alăptării.

Conform unui studiu pe animale, semințele de in pot promova dezvoltarea retinei și a nervului optic la descendenți (17).

Cu toate acestea, vă recomandăm să discutați cu medicul dumneavoastră înainte de a lua semințe de in în acest scop, deoarece există unele dovezi contradictorii în acest sens.

10. Poate face pielea să strălucească

The omega-3 fatty acids in flaxseeds may contribute to skin health and appearance. They can keep your skin hydrated and make it smooth. Studies show that dietary supplementation of flaxseeds can balance the anti- and pro-inflammatory compounds and promote healthy aging (8).

The oil of flaxseeds may also help. It may prevent the everyday irritants and pollutants from entering your skin pores (18). It also prevents water loss from the skin. Improving the skin’s moisture levels can also help reduce wrinkles.

Keeping your skin moisturized prevents it from drying out, and this makes it glow. While we need more research to determine if flaxseeds can directly influence growth, some evidence states that flaxseed oil could improve skin barrier function (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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