11 Dokazi

Lan ( Linum usitatissimum), usjev od vlakana, prvi je put uzgojen u Egiptu. Stoljećima je igrao ključnu ulogu u ayurvedskoj medicini u Aziji. Sjeme lana bogato je omega-3 masnim kiselinama, vlaknima i proteinima.

Sjeme lana bogato je lignanima koji nude snažne antioksidativne učinke. Mogu smanjiti rizik od određenih vrsta karcinoma i pomoći u liječenju dijabetesa. Također se vjeruje da sjeme može pomoći u gubitku kilograma, poboljšati zdravlje probavnog sustava i zaštititi srce.

Da biste saznali više o blagodatima sjemena lana, nastavite čitati.

Koje su zdravstvene prednosti sjemenki lana?

1. Može vam pomoći u prevenciji raka

Nekoliko studija na ženama u postmenopauzi pokazalo je da dodavanje prehrane lanenim sjemenkama može smanjiti rizik od raka dojke (1). Sjeme također može smanjiti rast tumora kod pacijenata s rakom dojke. Omega-3 masne kiseline u sjemenkama imaju protuupalna svojstva koja pomažu u tom pogledu.

Također je utvrđeno da lignani smanjuju rast kanceroznih tumora (2). Istraživanja također pokazuju da sjeme lana može pomoći u prevenciji raka prostate (3).

2. Može li pomoći liječenju dijabetesa

Studije su pokazale da je dodatak lanenog sjemena smanjio razinu šećera u krvi natašte za 20% (4). Još važnije, sjeme sadrži sluz, koja je vlakno koje stvara gel i može usporiti probavu i rezultirajuće oslobađanje glukoze u krv.

Preliminarne studije također su pokazale da sjeme lana može odgoditi pojavu dijabetesa melitusa. Sadrže spoj nazvan SDG, koji bi mogao smanjiti rizik od dijabetesa tipa 1 i odgoditi pojavu dijabetesa tipa 2 (5).

3. Svibanj pomoć mršavljenja

Kako su sjemenke lana bogate vlaknima, one mogu pomoći u kontroli tjelesne težine (6). Sjeme također sadrži omega-3. Studije pokazuju da omega-3 mogu suzbiti apetit i poboljšati sitost - a to može pomoći u gubitku kilograma (7).

Vjeruje se da lignani u sjemenkama lana pospješuju metabolizam, što može pomoći u gubitku kilograma. Međutim, potrebno je više istraživanja kako bi se razumio mehanizam.

Studije su također pokazale da sjeme lana može povećati izlučivanje masti, smanjujući time količinu masti u tijelu. To može promicati gubitak kilograma (6).

4. Može poboljšati zdravlje probavnog sustava

Studije na životinjama pokazale su da dodatak lanenog sjemena u prehrani može promicati zdravlje crijevne flore (8). Topiva vlakna u sjemenkama lana također mogu pomoći u probavi, iako je potporno istraživanje ograničeno. Vjeruje se da mljeveno laneno sjeme djeluje bolje jer ga, ako ga pojedite cijelog, može proći kroz vaš sustav bez da se probavi.

Najčešća upotreba sjemenki lana uključuje njegova laksativna svojstva. To znači da vas sjeme može natjerati na kakanje. Oni također mogu pomoći u liječenju zatvora, ali osigurajte da pijete dovoljno vode nakon što ih konzumirate (2).

Omega-3 masne kiseline u sjemenkama lana mogu pomoći u smanjenju upale i zaštiti sluznice GI trakta. U ljudi sa zdravim probavnim sustavom sjeme potiče korisnu crijevnu floru (9). Potrebna su daljnja istraživanja kako bi se razumjele blagodati omega-3 i njihova povezanost s crijevnom florom.

5. Neka zaštiti srce

Utvrđeno je da omega-3 masne kiseline u sjemenkama lana smanjuju rizik od koronarne bolesti. Također pomažu u poboljšanju funkcioniranja arterija (10). Kostaričko istraživanje pokazalo je da osobe koje konzumiraju više ALA (vrsta omega-3 masnih kiselina u sjemenkama lana) imaju manji rizik od srčanog udara (11).

6. svibanj boriti se protiv upale

Dvije žlice mljevenog sjemena lana sadrže preko 140% dnevne vrijednosti omega-3 masnih kiselina, za koje je poznato da se bore protiv upala. Utvrđeno je da alfa-linolna kiselina (ALA) u sjemenkama smanjuje proupalne spojeve u tijelu (12).

Omega-3 u sjemenkama lana također mogu pomoći u liječenju upalnog artritisa (13).

7. Može liječiti menstrualne simptome

Konzumacija sjemena lana može regulirati ovulaciju. Utvrđeno je da žene koje su redovito jele sjemenke lana imaju ovulaciju tijekom svakog menstrualnog ciklusa (14). Dodavanje sjemenki lana u vašu prehranu također može pomoći u smanjenju menstrualnih grčeva, iako je potrebno više istraživanja kako bi se podržao ovaj učinak.

Sljedeće važno istraživanje govori nam da sjeme lana može pomoći u ublažavanju valunga. Međutim, neke druge studije tvrde suprotno, a opravdano je više istraživanja kako bi se shvatilo kako sjeme lana djeluje u tom pogledu (15).

8. Sjeme lana nema glutena

Sjeme lana izvrsno zamjenjuje sve one žitarice koje sadrže gluten u vašoj prehrani (2). U slučaju da ne podnosite gluten, većina žitarica može biti teško probavljiva. Tu sjeme lana može biti dobar izbor za sve koji imaju celijakiju ili osjetljivost na gluten (16).

9. Može biti korisno tijekom trudnoće i dojenja

Sjeme lana bogat je izvor vlakana i omega-3 te dobar izvor proteina - a trudnica zahtijeva sve ove hranjive sastojke. Vlakna bi mogla pomoći u liječenju zatvora koji se često javlja tijekom trudnoće. Proteini i omega-3 presudni su za djetetovo zdravlje. Međutim, ne postoje izravna istraživanja koja navode blagodati sjemenki lana tijekom trudnoće ili dojenja.

Prema istraživanju na životinjama, sjeme lana može pospješiti razvoj mrežnice i vidnog živca u potomstva (17).

Međutim, preporučujemo vam da razgovarate sa svojim liječnikom prije uzimanja lanenih sjemenki u tu svrhu, jer postoje neki oprečni dokazi u tom pogledu.

10. Neka vaša koža sjaji

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:

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.
Flaxseeds are best consumed ground. This is because our bodies cannot receive the nutrients if they are taken in the whole form.
Ensure you consume the seeds with plenty of water.
You can add the seeds to your morning cereal or breakfast smoothie. You can also add them to salads.
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.
You can also add flaxseeds to your Paleo diet. The seeds are technically Paleo because they are seeds.
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

Stylecraze ima stroge smjernice za izvor i oslanja se na recenzirane studije, akademske istraživačke institucije i medicinska udruženja. Izbjegavamo koristiti tercijarne reference. Čitajući našu uredničku politiku možete saznati više o tome kako osiguravamo da je naš sadržaj točan i aktualan.

Učinak lanenog sjemena na rak dojke: Pregled literature, Granice u prehrani, Američka nacionalna medicinska knjižnica, Nacionalni zavodi za zdravlje.

www.ncbi.nlm.nih.gov/pmc/articles/PMC5808339/
Lan i laneno ulje: drevni lijek i moderna funkcionalna hrana, Journal of Food Science and Technology, Američka nacionalna medicinska knjižnica, Nacionalni institut za zdravlje.

www.ncbi.nlm.nih.gov/pmc/articles/PMC4152533/
The benefits of flaxseed, U.S. Department of Agriculture, USDA.

www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2012/the-benefits-of-flaxseed/
An Open-Label Study on the Effect of Flax Seed Powder (Linum Usitatissimum) Supplementation in the Management of Diabetes Mellitus, Journal of Dietary Supplements, US National Library of Medicine, National Institutes of Health.

pubmed.ncbi.nlm.nih.gov/22432725
Flaxseed and Diabetes, Current Pharmaceutical Design, US National Library of Medicine, National Institutes of Health.

www.ncbi.nlm.nih.gov/pubmed/26561065
Flaxseed dietary fibers lower cholesterol and increase fecal fat excretion, but magnitude of effect depend on food type, Nutrition & Metabolism, US National Library of Medicine, National Institutes of Health.

www.ncbi.nlm.nih.gov/pmc/articles/PMC3307491/
Dietary Supplementation With Long Chain omega-3 Polyunsaturated Fatty Acids and Weight Loss in Obese Adults, Obesity Research and Clinical Practice, US National Library of Medicine, National Institutes of Health.

pubmed.ncbi.nlm.nih.gov/23697585
Dietary Flaxseed as a Strategy for Improving Human Health, Nutrients, US National Library of Medicine, National Institutes of Health.

www.ncbi.nlm.nih.gov/pmc/articles/PMC6567199/
Impact of Omega-3 Fatty Acids on the Gut Microbiota, International Journal of Molecular Sciences, US National Library of Medicine, National Institutes of Health.

www.ncbi.nlm.nih.gov/pmc/articles/PMC5751248/
The cardiovascular effects of flaxseed and its omega-3 fatty acid, alpha-linolenic acid, The Canadian Journal of Cardiology, US National Library of Medicine, National Institutes of Health.

www.ncbi.nlm.nih.gov/pmc/articles/PMC2989356/
11. Alpha-linolenic acid and risk of nonfatal acute myocardial infarction, Circulation, US National Library of Medicine, National Institutes of Health.

www.ncbi.nlm.nih.gov/pubmed/18606916
Effect of L. Usitatissimum (Flaxseed/Linseed) Fixed Oil against Distinct Phases of Inflammation, ISRN Inflammation, US National Library of Medicine, National Institutes of Health.

www.ncbi.nlm.nih.gov/pmc/articles/PMC3767321/
Omega-3 Fatty Acids and Inflammatory Processes: From Molecules to Man, Biochemical Society Transactions, US National Library of Medicine, National Institutes of Health.

pubmed.ncbi.nlm.nih.gov/28900017
Effect of Flax Seed Ingestion on the Menstrual Cycle, The Journal of Clinical Endocrinology and Metabolism, US National Library of Medicine, National Institutes of Health.

pubmed.ncbi.nlm.nih.gov/8077314
A Phase III, Randomized, Placebo-Controlled, Double-Blind Trial of Flaxseed for the Treatment of Hot Flashes1:NCCTG N08C7, Menopause, US National Library of Medicine, National Institutes of Health.

www.ncbi.nlm.nih.gov/pmc/articles/PMC3246070/
Gluten-free products in celiac disease: Nutritional and technological challenges and solutions, J0urnal of Research in Medical Sciences, US National Library of Medicine, National Institutes of Health.

www.ncbi.nlm.nih.gov/pmc/articles/PMC6327684/
Flaxseed used since pregnancy by the mother and after weaning by the offspring benefits the retina and optic nerve development in rats, The Journal of Maternal-Fetal and Neonatal Medicine, US National Library of Medicine, National Institutes of Health.

www.ncbi.nlm.nih.gov/pubmed/28282776
Supplementation of flaxseed oil diminishes skin sensitivity and improves skin barrier function and condition, Skin Pharmacology and Physiology, US National Library of Medicine, National Institutes of Health.

www.ncbi.nlm.nih.gov/pubmed/21088453
Supplementation of Flaxseed Oil Diminishes Skin Sensitivity and Improves Skin Barrier Function and Condition, ResearchGate.

www.researchgate.net/publication/47815602_Supplementation_of_Flaxseed_Oil_Diminishes_Skin_Sensitivity_and_Improves_Skin_Barrier_Function_and_Condition
Dietary Flaxseed Supplementation and Experimental Metastasis of Melanoma Cells in Mice, Cancer Letters, US National Library of Medicine, National Institutes of Health.

pubmed.ncbi.nlm.nih.gov/9500208
Flaxseed (Linum usitatissimum) supplementation associated with reduced skin test lesional area in horses with Culicoides hypersensitivity, Canadian Journal of Comparative Medicine, US National Library of Medicine, National Institutes of Health.

www.ncbi.nlm.nih.gov/pmc/articles/PMC227015/
Flaxseeds, FoodData Central, U.S. Department of Agriculture.

fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
Potent Antihypertensive Action of Dietary Flaxseed in Hypertensive Patients, Hypertension, US National Library of Medicine, National Institutes of Health.

pubmed.ncbi.nlm.nih.gov/24126178
There’s something fishy about this bleeding, NDT Plus, US National Library of Medicine, National Institutes of Health.

www.ncbi.nlm.nih.gov/pmc/articles/PMC4421441/
The pros and cons of phytoestrogens, Frontiers in Neuroendocrinology, US National Library of Medicine, National Institutes of Health.

www.ncbi.nlm.nih.gov/pmc/articles/PMC3074428/
Expert Opinion: omega-3 Fatty Acids and Bleeding-Cause for Concern?, The American Journal of Cardiology, US National Library of Medicine, National Institutes of Health.

pubmed.ncbi.nlm.nih.gov/17368278

Sadržaj: