Linseed, also known as flaxseed, is a tiny, brown or golden seed that has been used throughout history for its medicinal properties.

It is rich in fiber, protein, and essential fatty acids, especially alpha-linolenic acid (ALA), which is a type of omega-3 fatty acid. Linseed has been found to have a protective role in various diseases, including heart disease, diabetes, cancer, and inflammatory bowel disease (IBD). In this article, we will explore the health benefits of linseed and its protective role in disease.

Linseed and Heart Disease

Heart disease is the leading cause of death worldwide. Fortunately, linseed has been shown to have a protective effect on heart health.

Several studies have found that consuming linseed can reduce blood pressure, lower cholesterol levels, and improve blood sugar control, all of which are risk factors for heart disease. A review of 28 studies found that consuming linseed for at least three months reduced total cholesterol levels by an average of 10 percent and LDL cholesterol (the “bad” cholesterol) levels by an average of 14 percent.

Another study found that consuming 30 grams of ground linseed per day for six months reduced blood pressure in people with hypertension.

Linseed and Diabetes

Diabetes is a chronic disease that affects millions of people worldwide. It is characterized by high blood sugar levels and can lead to a range of complications, including heart disease, kidney disease, and nerve damage.

Fortunately, linseed has been found to have a protective effect on blood sugar control. One study found that consuming linseed for 12 weeks improved blood sugar control in people with type 2 diabetes.

Another study found that consuming 13 grams of linseed powder per day for eight weeks reduced fasting blood sugar levels in people with prediabetes.

Linseed and Cancer

Cancer is a complex disease that can arise from a variety of factors, including genetic mutations, environmental factors, and lifestyle choices. Fortunately, linseed has been found to have a protective effect against several types of cancer.

One study found that consuming 25 grams of linseed per day reduced the risk of breast cancer recurrence in women by 40 percent. Another study found that consuming 30 grams of ground linseed per day for four weeks reduced the growth of prostate cancer cells in men.

Additionally, preliminary studies have found that linseed may have a protective effect against colon, lung, and skin cancers.

Linseed and Inflammatory Bowel Disease

Inflammatory bowel disease (IBD) is a chronic condition that affects the digestive tract. It is characterized by inflammation and can lead to a range of symptoms, including abdominal pain, diarrhea, and rectal bleeding.

Fortunately, linseed has been found to have a protective effect on IBD. One study found that consuming linseed oil reduced inflammation in people with ulcerative colitis, a type of IBD.

Another study found that consuming 10 grams of linseed per day reduced the severity of symptoms in people with Crohn’s disease, another type of IBD.

How to Incorporate Linseed into Your Diet

Linseed can be easily incorporated into your diet in a variety of ways. Here are some ideas:.

Add ground linseed to your oatmeal or smoothie
Sprinkle whole linseed on top of your salad or yogurt
Use linseed oil as a salad dressing or in your cooking

Conclusion

Linseed has been found to have a protective effect against several diseases, including heart disease, diabetes, cancer, and IBD. It is rich in fiber, protein, and essential fatty acids, especially ALA.

The easiest way to incorporate linseed into your diet is by adding ground linseed to your oatmeal or smoothie, sprinkling whole linseed on top of your salad or yogurt, or using linseed oil as a salad dressing or in your cooking. Start reaping the health benefits of linseed today!.