Flaxseeds like sesame seeds also reduce conventional inflammatory markers, but the mechanism by which ground flaxseeds reduce blood pressure appears to be through the reduction of oxylipins, pro-inflammatory compounds thought to be involved in “inflammaging” that rise with age. Middle-aged adults randomized to eat muffins containing ground flaxseed were able to drop their oxylipin levels down to what one would expect to see in a twenty-year-old within just four weeks.
In the most extensive systematic assessment to date of effects of omega-3 fats on cardiovascular health, increasing intake of the fish oil fats has little or no effect on cardiovascular health. In fact, if anything, only the plant-based omega-3s found in flaxseeds and walnuts might be protective.
What are the healthspan benefits from consuming flaxseed?
Flaxseed (Linum usitatissimum L.) is recognized for its numerous health benefits, particularly in relation to healthspan, which refers to the period of life free from major debilitating diseases. The healthspan benefits of consuming flaxseed are attributed to its rich composition of bioactive compounds, including omega-3 fatty acids (particularly α-linolenic acid, ALA), lignans, dietary fiber, proteins, and peptides. Here are the key healthspan benefits of flaxseed consumption:
Cardiovascular Health
Flaxseed consumption has been shown to improve cardiovascular health by reducing blood pressure, serum lipids, and plasma glucose levels. These effects are primarily due to the high content of ALA, lignans, and dietary fiber in flaxseed, which help in lowering cholesterol levels and improving overall heart health[1][4][6][10][20].
Anti-Inflammatory and Antioxidant Properties
Flaxseed exhibits significant anti-inflammatory and antioxidant properties. The lignans and omega-3 fatty acids in flaxseed help reduce oxidative stress and inflammation, which are associated with aging and various chronic diseases. These properties contribute to the prevention and management of conditions such as arthritis, cardiovascular diseases, and certain cancers[1][4][7][12][20].
Gut Health
Flaxseed is rich in dietary fiber, which promotes a healthy gut microbiome. The fiber content helps in maintaining regular bowel movements, preventing constipation, and improving overall digestive health. Additionally, flaxseed mucilage, a type of hydrocolloid found in the seed's hull, has prebiotic properties that support the growth of beneficial gut bacteria[4][5][8].
Metabolic Health
Regular consumption of flaxseed can improve metabolic health by enhancing insulin sensitivity and reducing fasting glucose levels. This is particularly beneficial for individuals with or at risk of developing type 2 diabetes. The dietary fiber and lignans in flaxseed play a crucial role in these metabolic benefits[1][4][6][20].
Cancer Prevention
Flaxseed contains lignans, which have been shown to have anticancer properties. These compounds can inhibit the growth of certain cancer cells and induce apoptosis (programmed cell death) in some cancer cell lines. The antioxidant properties of flaxseed also contribute to its potential in cancer prevention[1][4][7][20].
Skin Health and Wound Healing
Flaxseed has been reported to improve skin condition and accelerate wound healing. The omega-3 fatty acids and lignans in flaxseed help maintain skin hydration, reduce inflammation, and promote the healing of wounds[1][4][20].
Cognitive Health
The anti-inflammatory and antioxidant properties of flaxseed may also benefit cognitive health by reducing the risk of neurodegenerative diseases such as Alzheimer's disease. The omega-3 fatty acids in flaxseed are essential for maintaining brain health and function[1][4][7][20].
Hormonal Balance
Flaxseed lignans have phytoestrogenic properties, which can help balance hormones and alleviate symptoms associated with menopause, such as hot flashes and mood swings. This makes flaxseed particularly beneficial for postmenopausal women[1][4][20].
Summary
Overall, the consumption of flaxseed offers a wide range of healthspan benefits, including improved cardiovascular and metabolic health, enhanced gut health, anti-inflammatory and antioxidant effects, cancer prevention, better skin health, cognitive benefits, and hormonal balance. These benefits make flaxseed a valuable addition to a health-promoting diet.