Flaxseeds for heart, digestion, and beauty—Here’s why you need them
Yet, for something so small, flaxseeds carry impressive nutritional benefits—ones that could transform your heart health, digestion, and even your skin.
You have probably seen it in organic shops, cereal shops, or supermarkets, often overshadowed by more popular options like chia, sorghum, millet, or sunflower seeds.
Yet, for something so small, flaxseeds carry impressive nutritional benefits—ones that could transform your heart health, digestion, and even your skin.
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For years, scientists have been fascinated by the powerful compounds in flaxseed, particularly its rich omega-3 fatty acids, fibre, and lignans.
Lignans have antioxidant properties, which help combat free radicals that may cause cancer or premature ageing.
Research also suggests that this humble seed could play a role in reducing cholesterol, stabilising blood sugar, balancing hormones, and even aiding in weight loss.
But what does science say?
1. A heart-healthy powerhouse
Heart disease remains one of the leading causes of death worldwide, and Kenya is no exception.
While many turn to medication or drastic lifestyle changes, adding flaxseed to your diet might be one of the simplest ways to support heart health.
According to a 2019 clinical trial published in the Journal of Nutrition & Metabolism, individuals who consumed 36 grams of flaxseed powder daily for eight weeks saw a significant reduction in bad cholesterol, total cholesterol, and triglycerides—all key risk factors for heart disease.
Considering that flaxseed has been shown to reduce bad cholesterol by up to 9 per cent, this could translate to a noticeable drop in heart disease risk.
The seed is also rich in alpha-linolenic acid (ALA), a type of omega-3 fatty acid. ALA is essential because the body cannot produce it on its own.
Regular intake of ALA is linked to a lower risk of stroke, heart attack, and high blood pressure.
2. Gut health: nature's secret to better digestion
If you struggle with bloating, constipation, or indigestion—whether from a heavy meal or a sluggish digestive system—a little fibre can go a long way.
Flaxseed is packed with both soluble and insoluble fibre, making it an excellent natural remedy for digestive health.
According to research published in the Journal of Food Science and Technology, flaxseed can help regulate bowel movements, reduce bloating, and even promote gut-friendly bacteria.
Soluble fibre absorbs water and forms a gel-like consistency in the intestines, helping to slow digestion and improve nutrient absorption.
Insoluble fibre, on the other hand, adds bulk to stool and promotes regular bowel movements.
So, say goodbye to constipation!
For better digestion, add a teaspoon of ground flaxseed to your tea, mix it into ugali flour, or soak it in water overnight and drink the gel-like mixture in the morning.
3. Weight loss and metabolism boost
If you are looking to shed a few kilos or maintain a healthy weight, flaxseed could be a useful tool in your journey.
A 2022 clinical trial published in Nutrients found that participants who consumed flaxseed hulls (rich in fibre and lignans) lost more weight compared to those who did not—especially when combined with a healthy diet.
The fibre in flaxseed helps you feel fuller for longer, reducing cravings and preventing overeating.
It also supports blood sugar regulation, preventing spikes and crashes that often lead to hunger pangs.
For weight management, try blending flaxseed into smoothies, mixing it with yoghurt, or using flaxseed flour for healthier mandazi and pancakes.
4. Women's health: a natural hormone balancer
For women, flaxseed is particularly beneficial due to its high lignan content.
Lignans are plant compounds that help balance hormone levels in the body.
According to a 2007 study published in the British Journal of Nutrition, flaxseed may help reduce menopausal symptoms, regulate menstrual cycles, and even lower the risk of hormone-related cancers like breast cancer.
5. Flaxseed for skin and hair
Forget expensive serums—flaxseed might be the natural beauty remedy you have been searching for.
Omega-3s in flaxseed help keep the skin hydrated and reduce inflammation, making it great for acne-prone or dry skin.
Lignans have antioxidant properties, which help fight free radicals that cause premature ageing.
Flaxseed oil nourishes the scalp and may promote hair growth, reducing dandruff and preventing hair breakage.
To enhance your beauty routine, mix flaxseed oil into your moisturiser, consume flaxseed regularly for long-term benefits, or use flaxseed gel as a natural hair mask.
Whether you are looking to support heart health, improve digestion, lose weight, or balance hormones, flaxseed is a simple, affordable superfood with a wealth of benefits.
However, moderation is key.
Experts recommend one to two tablespoons of ground flaxseed per day, as too much fibre at once can cause bloating or digestive issues.
Additionally, if you are pregnant, breastfeeding, or on medication, consult a doctor before adding flaxseed to your diet.
At the end of the day, good health is all about balance.
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