目次:
- 亜麻仁の健康上の利点は何ですか?
- 1.癌の予防に役立つ可能性があります
- 2.糖尿病治療を支援する可能性があります
- 3.減量を助けるかもしれません
- 4.消化器の健康を高める可能性があります
- 5.心臓を保護する可能性があります
- 6.炎症と戦う可能性があります
- 7.月経の症状を治療する可能性があります
- 8. Flaxseeds Are Gluten-Free
- 9. May Be Beneficial During Pregnancy And Breastfeeding
- 10. May Make Your Skin Glow
- 11. May Strengthen Hair
- What Is The Nutritional Profile Of Flaxseeds?
- Tips For Adding Flax Seeds To Your Diet
- What Are The Side Effects Of Flaxseeds?
- Interactions
- Conclusion
- Expert’s Answers For Readers’ Questions
- 26 sources
繊維作物である亜麻( Linum usitatissimum)は、 エジプトで最初に栽培されました。何世紀にもわたって、それはアジアのアーユルヴェーダ医学において重要な役割を果たしてきました。亜麻仁はオメガ3脂肪酸、繊維、タンパク質が豊富です。
亜麻仁は、強力な抗酸化作用を提供するリグナンが豊富です。それらは特定の種類の癌のリスクを減らし、糖尿病治療を助けるかもしれません。また、種子は体重減少を助け、消化器の健康を高め、心臓を保護する可能性があると考えられています。
亜麻仁の利点についてもっと知るために、読み続けてください。
亜麻仁の健康上の利点は何ですか?
1.癌の予防に役立つ可能性があります
閉経後の女性に関するいくつかの研究では、亜麻仁を食事に補給することで乳がんのリスクを減らすことができることが示されました(1)。種子はまた、乳がん患者の腫瘍増殖を減少させる可能性があります。種子に含まれるオメガ3脂肪酸には、この点で役立つ抗炎症作用があります。
リグナンは癌性腫瘍の成長を抑えることもわかっています(2)。研究はまた、亜麻仁が前立腺癌の予防に役立つ可能性があることを示しています(3)。
2.糖尿病治療を支援する可能性があります
研究によると、亜麻仁の補給は空腹時血糖値を20%低下させました(4)。さらに重要なことに、種子には粘液が含まれています。粘液は、消化を遅らせ、結果として血液へのブドウ糖の放出を遅らせることができるゲル形成繊維です。
予備研究では、亜麻仁が真性糖尿病の発症を遅らせる可能性があることも示されています。それらにはSDGと呼ばれる化合物が含まれており、1型糖尿病のリスクを減らし、2型糖尿病の発症を遅らせることができます(5)。
3.減量を助けるかもしれません
亜麻仁は繊維が豊富であるため、体重管理に役立ちます(6)。種子にはオメガ3も含まれています。研究によると、オメガ3は食欲を抑制し、満腹感を改善する可能性があり、これは体重減少に役立つ可能性があります(7)。
亜麻仁のリグナンも新陳代謝を高め、減量に役立つと考えられています。ただし、メカニズムを理解するには、さらなる研究が必要です。
研究はまた、亜麻仁が脂肪の排泄を増加させ、それによって体内の脂肪含有量を減少させる可能性があることを示しました。これは体重減少を促進する可能性があります(6)。
4.消化器の健康を高める可能性があります
動物実験では、食事に亜麻仁を補給すると腸内細菌叢の健康を促進できることが示されました(8)。亜麻仁の可溶性繊維も消化を助ける可能性がありますが、裏付けとなる研究は限られています。挽いた亜麻仁は、丸ごと食べると消化されずにシステムを通過できるため、より効果的であると考えられています。
亜麻仁の最も一般的な使用法は、その緩下作用を含みます。これは、種子があなたをうんちさせることができることを意味します。それらは便秘の治療にも役立ちますが、それらを消費した後は十分な水を飲むようにしてください(2)。
亜麻仁に含まれるオメガ3脂肪酸は、炎症を抑え、消化管の内壁を保護するのに役立ちます。健康な消化器系を持つ人々では、種子は有益な腸内細菌叢を促進します(9)。オメガ3の利点と腸内細菌叢との関係を理解するには、さらなる研究が必要です。
5.心臓を保護する可能性があります
亜麻仁に含まれるオメガ3脂肪酸は、冠状動脈性心臓病のリスクを軽減することがわかっています。それらはまた動脈の機能を改善するのを助けます(10)。コスタリカの研究では、ALA(亜麻仁に含まれるオメガ3脂肪酸の種類)を多く摂取している人は心臓発作のリスクが低いことが示されています(11)。
6.炎症と戦う可能性があります
大さじ2杯のアマニ粉末には、炎症と戦うことが知られているオメガ-3脂肪酸の1日摂取量の140%以上が含まれています。種子中のα-リノレン酸(ALA)は、体内の炎症誘発性化合物を減少させることがわかりました(12)。
亜麻仁に含まれるオメガ3は、炎症性関節炎の治療にも役立ちます(13)。
7.月経の症状を治療する可能性があります
Consuming flaxseeds may regularize ovulation. Women who regularly ate flaxseeds were found to ovulate during every menstrual cycle (14). Adding flaxseeds to your diet may also help reduce menstrual cramps, though more research is required to support this effect.
Another important piece of research tells us that flaxseeds may help ease hot flashes. However, some other studies state otherwise, and more research is warranted to understand how flaxseeds work in this regard (15).
8. Flaxseeds Are Gluten-Free
Flaxseeds work as a great replacement for all those gluten-containing grains in your diet (2). In case you are gluten-intolerant, most grains could be hard to digest. This is where flaxseeds can be a good choice for anyone with celiac disease or gluten sensitivity (16).
9. May Be Beneficial During Pregnancy And Breastfeeding
Flaxseeds are a rich source of fiber and omega-3s and a good source of protein – and a pregnant woman requires all these nutrients. Fiber could help treat constipation that often occurs during pregnancy. The protein and omega-3s are critical for the child’s health. However, there is no direct research stating the benefits of flaxseeds during pregnancy or breastfeeding.
As per an animal study, flaxseeds can promote retina and optic nerve development in the offspring (17).
However, we recommend you talk to your doctor before taking flaxseeds for this purpose as there is some conflicting evidence in this regard.
10. May Make Your Skin Glow
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には厳格な調達ガイドラインがあり、査読済みの研究、学術研究機関、および医師会に依存しています。3次参照の使用は避けます。編集ポリシーを読むことで、コンテンツが正確で最新であることを保証する方法について詳しく知ることができます。- 乳がんにおける亜麻仁の影響:文献レビュー、栄養の最前線、米国国立医学図書館、国立衛生研究所。
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