11 Preuve

Le lin ( Linum usitatissimum), une culture de fibres, a été cultivé pour la première fois en Egypte. Pendant des siècles, il a joué un rôle clé dans la médecine ayurvédique en Asie. Les graines de lin sont riches en acides gras oméga-3, en fibres et en protéines.

Les graines de lin sont riches en lignanes qui offrent de puissants effets antioxydants. Ils peuvent réduire le risque de certains types de cancers et aider au traitement du diabète. On pense également que les graines peuvent aider à perdre du poids, améliorer la santé digestive et protéger le cœur.

Pour en savoir plus sur les bienfaits des graines de lin, continuez à lire.

Quels sont les avantages pour la santé des graines de lin?

1. Peut aider à la prévention du cancer

Plusieurs études sur des femmes ménopausées ont montré que la supplémentation alimentaire avec des graines de lin pouvait réduire le risque de cancer du sein (1). Les graines peuvent également réduire la croissance tumorale chez les patientes atteintes d'un cancer du sein. Les acides gras oméga-3 contenus dans les graines ont des propriétés anti-inflammatoires qui aident à cet égard.

Il a également été constaté que les lignanes réduisaient la croissance des tumeurs cancéreuses (2). La recherche montre également que les graines de lin peuvent aider à prévenir le cancer de la prostate (3).

2. Peut aider le traitement du diabète

Des études ont montré que la supplémentation en graines de lin abaissait de 20% la glycémie à jeun (4). Plus important encore, les graines contiennent du mucilage, qui est une fibre gélifiante qui peut ralentir la digestion et la libération résultante de glucose dans le sang.

Des études préliminaires ont également montré que les graines de lin peuvent retarder l'apparition du diabète sucré. Ils contiennent un composé appelé SDG, qui pourrait réduire le risque de diabète de type 1 et retarder l'apparition du diabète de type 2 (5).

3. Peut aider à perdre du poids

Comme les graines de lin sont riches en fibres, elles peuvent faciliter la gestion du poids (6). Les graines contiennent également des oméga-3. Des études montrent que les oméga-3 peuvent supprimer l'appétit et améliorer la satiété - ce qui peut aider à perdre du poids (7).

On pense également que les lignanes des graines de lin stimulent le métabolisme, ce qui peut aider à perdre du poids. Cependant, des recherches supplémentaires sont nécessaires pour comprendre le mécanisme.

Des études ont également montré que les graines de lin pouvaient augmenter l'excrétion des graisses, diminuant ainsi la quantité de graisse dans le corps. Cela peut favoriser la perte de poids (6).

4. Peut améliorer la santé digestive

Des études animales ont montré que la supplémentation en graines de lin dans l'alimentation pouvait favoriser la santé de la flore intestinale (8). La fibre soluble dans les graines de lin pourrait également faciliter la digestion, bien que la recherche à l'appui soit limitée. On pense que les graines de lin moulues fonctionnent mieux, car les manger entières peut les faire passer à travers votre système sans être digérées.

L'utilisation la plus courante des graines de lin implique ses propriétés laxatives. Cela signifie que les graines peuvent vous faire caca. Ils peuvent également aider à traiter la constipation, mais assurez-vous de boire suffisamment d'eau après les avoir consommés (2).

Les acides gras oméga-3 contenus dans les graines de lin peuvent aider à réduire l'inflammation et à protéger la muqueuse du tube digestif. Chez les personnes ayant un système digestif sain, les graines favorisent la flore intestinale bénéfique (9). Des recherches supplémentaires sont nécessaires pour comprendre les avantages des oméga-3 et leur lien avec la flore intestinale.

5. Peut protéger le cœur

Il a été démontré que les acides gras oméga-3 contenus dans les graines de lin réduisent le risque de maladie coronarienne. Ils aident également à améliorer le fonctionnement des artères (10). Une étude du Costa Rica a montré que les personnes consommant plus d'ALA (le type d'acides gras oméga-3 dans les graines de lin) avaient un risque plus faible de crise cardiaque (11).

6. Peut combattre l'inflammation

Deux cuillères à soupe de graines de lin moulues contiennent plus de 140% de la valeur quotidienne d'acides gras oméga-3, connus pour combattre l'inflammation. On a constaté que l'acide alpha-linoléique (ALA) dans les graines diminuait les composés pro-inflammatoires dans le corps (12).

Les oméga-3 contenus dans les graines de lin peuvent également aider à traiter l'arthrite inflammatoire (13).

7. Peut traiter les symptômes menstruels

La consommation de graines de lin peut régulariser l'ovulation. Les femmes qui mangeaient régulièrement des graines de lin ovulaient à chaque cycle menstruel (14). L'ajout de graines de lin à votre alimentation peut également aider à réduire les crampes menstruelles, bien que des recherches supplémentaires soient nécessaires pour soutenir cet effet.

Une autre étude importante nous indique que les graines de lin peuvent aider à soulager les bouffées de chaleur. Cependant, certaines autres études indiquent le contraire, et des recherches supplémentaires sont nécessaires pour comprendre comment les graines de lin agissent à cet égard (15).

8. Les graines de lin sont sans gluten

Les graines de lin fonctionnent comme un excellent substitut à toutes ces céréales contenant du gluten dans votre alimentation (2). Si vous êtes intolérant au gluten, la plupart des céréales pourraient être difficiles à digérer. C'est là que les graines de lin peuvent être un bon choix pour toute personne atteinte de la maladie cœliaque ou sensible au gluten (16).

9. Peut être bénéfique pendant la grossesse et l'allaitement

Les graines de lin sont une riche source de fibres et d'oméga-3 et une bonne source de protéines - et une femme enceinte a besoin de tous ces nutriments. Les fibres pourraient aider à traiter la constipation qui survient souvent pendant la grossesse. Les protéines et les oméga-3 sont essentiels pour la santé de l'enfant. Cependant, il n'y a pas de recherche directe indiquant les avantages des graines de lin pendant la grossesse ou l'allaitement.

Selon une étude animale, les graines de lin peuvent favoriser le développement de la rétine et du nerf optique chez la progéniture (17).

Cependant, nous vous recommandons de consulter votre médecin avant de prendre des graines de lin à cette fin car il existe des preuves contradictoires à cet égard.

10. Peut faire briller votre peau

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

Stylecraze a des directives d'approvisionnement strictes et s'appuie sur des études évaluées par des pairs, des institutions de recherche universitaires et des associations médicales. Nous évitons d'utiliser des références tertiaires. Vous pouvez en savoir plus sur la manière dont nous garantissons que notre contenu est exact et à jour en lisant notre politique éditoriale.

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