Flaxseed is a powerful and versatile ingredient that is well-known to uplift the taste and texture of any dish. Packed with a rich profile of nutrients, these golden seeds confer umpteen health benefits. Flaxseed is called Alsi in Hindi, has been valued in Ayurvedic and modern medicine for its incredible therapeutic properties. Especially for women, flaxseeds deliver many health benefits, ranging from hormonal balance to heart health and skin beauty.
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Read this article to unravel the importance of flaxseed benefits for women and how they augment overall health.
What Are Flaxseeds?
Flaxseeds are one of the oldest cultivated crops, which are highly famed for their dense profile of omega-3 fatty acids, fiber and plant lignans compounds that mimic estrogen action and support women’s hormonal health. It can be consumed raw, roasted, ground or as oil.
Nutritional Value of Flaxseeds per 1 tablespoon, 15 grams
Calories: 55 kcal
Protein: 1.9 g
Fat: 4.3 g (mostly healthy omega-3s)
Carbohydrates: 3 g
Fiber: 2.8 g
Calcium: 25 mg
Magnesium: 40 mg
Lignans: Rich source (highest among plant foods)
Health Benefits
Balances Hormones
Flaxseeds are loaded with natural phytoestrogens (lignans) that help balance estrogen hormone levels. This helps in easing PMS symptoms, menstrual cramps, hot flashes and improves the overall health of women in their menopausal stage.
Promotes Heart Health
The goodness of Omega-3 fatty acids and fiber in flaxseeds diminishes LDL (bad cholesterol) and improves blood circulation. Regular addition of flax seeds in women over 40 helps them reduce the risk of heart disease, which is a growing concern among them.
Enhances Skin Health
The vast reserves of vitamin E, a potent antioxidant and healthy fats in flaxseeds keep the skin supple, glowing and maintain hair lustrous and stronger. Adding these super seeds into a wellness regimen helps combat skin dryness, acne breakouts and slow down signs of premature ageing.
Improves Digestion
Flax seeds contain high soluble fiber that promotes the digestive process, regularises bowel movements, and improves gut function. These are especially beneficial during a hormonal imbalance.
Manages Weight
The rich fiber and protein content in flaxseeds keep you satiated and reduce unwanted hunger cravings. In addition, flax seeds regulate blood sugar levels and prevent fat storage, which helps maintain weight within a healthy range.
Prevent Breast Cancer
Several studies have proven that lignans in flaxseeds are known to possess anti-estrogenic qualities that may lower the risk of developing hormone-related cancers, such as breast cancer.
Support During Menopause
Flaxseeds naturally reduce menopausal discomfort and may help maintain bone density due to their phytoestrogen content. Thereby reduces the risk of fractures and osteoporosis related to menopause.
Also Read: Women’s Health: What Is Seed Rotation Diet And Its Role In Maintaining Hormonal Balance
How to Add Flaxseeds to Your Diet?
You can easily incorporate flaxseeds into your daily routine in these ways:
Ground flaxseeds (preferred for better absorption) can be added to:
Smoothies, yogurt, breakfast cereals or oatmeal
Whole wheat flour, while baking chapatis or bread
Soups, curries, or salads for a nutty flavour
Flaxseed oil:
Use as a dressing on salads (avoid heating).
Flaxseed powder:
Add a teaspoon to milk or warm water in the morning.
Flaxseed gel:
Used externally for hair nourishment.
Recommended Daily Intake
The safe limit of flaxseed intake is about 1–2 tablespoons (10–20 g) in grounded form.
Side Effects
Though flaxseeds are safe and well-tolerated for most healthy people, excessive intake can cause:
Bloating, gas, or loose stools due to high fiber content.
Hormonal effects if consumed in large quantities.
May interfere with thyroid hormone functions if taken raw in excess amounts.
Should be used with caution in pregnancy; seek advice from your gynaecologist before adding flax seeds.
Pro Tip: Stay well-hydrated and drink enough water when consuming flaxseeds to support normal digestion.
Conclusion
Flaxseeds are a highly valued superfood for women’s health, helping to balance hormones, improve cardiovascular health, enhance skin beauty, and support digestion. Reap these incentives by including them in a small dose regularly.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specialising in tailoring personalised diet plans, she underscores the significance of a balanced approach to health, emphasising the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing various topics, including food, nutrition, supplements, and overall health.
References:
Effects of Flaxseed on Perimenopausal Symptoms: Findings From a Single-Blind, Randomized, Placebo-Controlled Study
Rashmi Shrivastava 1, Sandeep Bhattacharya 1,✉, Narsingh Verma 2, Abbas A Mehdi 3, Amita Pandey 4, Jamal A Ansari 5
https://pmc.ncbi.nlm.nih.gov/articles/PMC11448742/
Supplementation with flaxseed alters estrogen metabolism in postmenopausal women to a greater extent than does supplementation with an equal amount of soy123
Author links open overlay panelBrooks Jennifer D, Ward Wendy E,
Lewis Jacqueline E, Hilditch John, Nickell Leslie
, Wong Evelyn, Thompson Lilian U
https://www.sciencedirect.com/science/article/pii/S0002916522038308
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