11证据

亚麻（亚麻）（ Linum usitatissimum）是 非洲的一种农作物，最早在埃及种植。几个世纪以来，它在亚洲的阿育吠陀医学中发挥了关键作用。亚麻籽富含omega-3脂肪酸，纤维和蛋白质。

亚麻籽中富含木脂素，可提供强大的抗氧化作用。它们可以降低某些类型癌症的风险，并有助于糖尿病的治疗。人们还认为，种子可以帮助减轻体重，增强消化健康并保护心脏。

要了解更多有关亚麻籽的好处，请继续阅读。

亚麻籽对健康有什么好处？

1.可能有助于预防癌症

对绝经后妇女的几项研究表明，在亚麻籽中补充饮食可以降低患乳腺癌的风险（1）。种子还可以减少乳腺癌患者的肿瘤生长。种子中的omega-3脂肪酸具有抗炎特性，可在此方面提供帮助。

还发现木质素可减少癌性肿瘤的生长（2）。研究还表明，亚麻籽可能有助于预防前列腺癌（3）。

2.可以帮助糖尿病治疗

研究表明，亚麻籽补充剂可使空腹血糖水平降低20％（4）。更重要的是，种子中含有黏液，黏液是一种凝胶形成的纤维，可以减缓消化并导致葡萄糖释放到血液中。

初步研究还表明，亚麻籽可以延迟糖尿病的发作。它们包含一种称为SDG的化合物，可以降低1型糖尿病的风险并延缓2型糖尿病的发作（5）。

3.可以帮助减肥

由于亚麻籽富含纤维，因此可以帮助体重管理（6）。种子还含有omega-3。研究表明，omega-3可以抑制食欲并提高饱腹感-这可能有助于减肥（7）。

亚麻籽中的木脂素也被认为可以促进新陈代谢，这可能有助于减肥。但是，需要更多的研究来了解该机制。

研究还表明，亚麻籽可以增加脂肪排泄，从而减少体内脂肪含量。这可能会促进体重减轻（6）。

4.可能增强消化系统健康

动物研究表明，饮食中添加亚麻籽可以促进肠道菌群的健康（8）。亚麻籽中的可溶性纤维也可以帮助消化，尽管支持研究有限。地面亚麻籽被认为能更好地发挥作用，因为将它们整体食用可以使它们通过系统而不会被消化。

亚麻籽最常见的用途涉及其通便性。这意味着种子可以使你大便。它们还可以帮助治疗便秘，但要确保您在食用便秘后喝足够的水（2）。

亚麻籽中的omega-3脂肪酸可以帮助减少炎症并保护胃肠道的内层。在具有健康消化系统的人中，种子促进了有益的肠道菌群（9）。需要进一步的研究来了解omega-3的益处及其与肠道菌群的联系。

5.可以保护心脏

亚麻籽中的omega-3脂肪酸已被发现可以降低患冠心病的风险。它们还有助于改善动脉的功能（10）。哥斯达黎加的一项研究表明，食用更多ALA（亚麻籽中omega-3脂肪酸类型）的人患心脏病的风险较低（11）。

6.可以抵抗炎症

两汤匙磨碎的亚麻籽含有每日140％的欧米伽3脂肪酸，已知这些脂肪酸可抵抗炎症。发现种子中的α-亚油酸（ALA）可减少体内促炎化合物（12）。

亚麻籽中的omega-3也可以帮助治疗炎性关节炎（13）。

7.可以治疗月经症状

食用亚麻籽可以使排卵规律化。发现经常吃亚麻籽的妇女在每个月经周期都会排卵（14）。尽管需要更多的研究来支持这种效果，但在饮食中添加亚麻籽也可能有助于减少月经来潮。

另一项重要的研究告诉我们，亚麻籽可能有助于缓解潮热。但是，其他一些研究则相反，因此有必要进行更多的研究以了解亚麻籽在这方面的作用（15）。

8.亚麻籽不含麸质

亚麻籽可以很好地替代饮食中所有含麸质的谷物（2）。如果您不耐麸质，大多数谷物可能很难消化。在这里，亚麻籽对于患有乳糜泻或麸质敏感性的任何人都是不错的选择（16）。

9.在怀孕和母乳喂养期间可能是有益的

亚麻籽是纤维和omega-3的丰富来源，也是蛋白质的良好来源-孕妇需要所有这些营养素。纤维可以帮助治疗通常在怀孕期间发生的便秘。蛋白质和omega-3对孩子的健康至关重要。但是，没有直接的研究表明亚麻籽在怀孕或母乳喂养期间的益处。

根据一项动物研究，亚麻籽可以促进后代的视网膜和视神经发育（17）。

但是，我们建议您在为此目的服用亚麻籽之前先咨询您的医生，因为在这方面有一些相互矛盾的证据。

10.可能会让你的皮肤发光

亚麻籽中的omega-3脂肪酸可能有助于皮肤健康和外观。它们可以使您的皮肤保持水分，使其光滑。研究表明，亚麻籽的膳食补充可以平衡抗炎和促炎化合物并促进健康衰老（8）。

亚麻籽油也可能有帮助。它可以防止日常刺激物和污染物进入皮肤毛孔（18）。它还可以防止皮肤水分流失。改善皮肤的水分含量也可以帮助减少皱纹。

保持皮肤湿润可防止皮肤干燥，从而使其发光。虽然我们需要更多的研究来确定亚麻籽是否可以直接影响生长，但一些证据表明亚麻籽油可以改善皮肤屏障功能（19）。

亚麻籽还可以帮助治疗牛皮癣和湿疹等疾病，尽管在这方面缺乏直接的证据。

您可以将普通亚麻籽油轻轻擦入皮肤，也可以每天食用种子。亚麻籽的抗炎特性也可以治疗皮肤炎症。根据动物研究，种子中的抗氧化剂也可能有助于降低患皮肤癌的风险（20）。

您也可以尝试亚麻籽面部。将两汤匙生蜂蜜，一茶匙新鲜酸橙汁和一汤匙亚麻籽油混合。将混合物直接涂在脸上。放置15分钟，然后用普通水冲洗。每天早晨都这样做。

11.可以增强头发

头发变脆通常归因于饮食中缺乏omega-3脂肪酸。根据动物研究，亚麻籽中富含这些脂肪酸，因此它们可以增强头发，改善毛质，并能防止脱发（21）。它们还可以帮助预防称为瘢痕性脱发的疾病，这种疾病是由炎症引起的永久性脱发。

您可以使用亚麻籽准备发胶。煮两杯水。当水开始沸腾时，加四汤匙亚麻籽。用锅盖盖锅，煮15至20分钟。关闭热量并过滤输液。每天早晨将生成的凝胶涂抹在头皮上，然后在20分钟后照常洗涤。

这些是亚麻籽的好处。我们已经在种子中看到了一些重要的营养素。看一下整个营养状况如何？

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有严格的采购准则，并依赖经过同行评审的研究，学术研究机构和医学协会。我们避免使用三级引用。您可以阅读我们的编辑政策，进一步了解我们如何确保内容的准确性和最新性。

• 亚麻籽在乳腺癌中的作用：文献综述，营养前沿，美国国家医学图书馆，美国国立卫生研究院。

  www.ncbi.nlm.nih.gov/pmc/articles/PMC5808339/

• 亚麻籽和亚麻籽油：一种古老的医学和现代功能食品，《食品科学与技术》，美国国家医学图书馆，美国国立卫生研究院。

  www.ncbi.nlm.nih.gov/pmc/articles/PMC4152533/

• The benefits of flaxseed, U.S. Department of Agriculture, USDA.

  www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2012/the-benefits-of-flaxseed/

• An Open-Label Study on the Effect of Flax Seed Powder (Linum Usitatissimum) Supplementation in the Management of Diabetes Mellitus, Journal of Dietary Supplements, US National Library of Medicine, National Institutes of Health.

  pubmed.ncbi.nlm.nih.gov/22432725

• Flaxseed and Diabetes, Current Pharmaceutical Design, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pubmed/26561065

• Flaxseed dietary fibers lower cholesterol and increase fecal fat excretion, but magnitude of effect depend on food type, Nutrition & Metabolism, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pmc/articles/PMC3307491/

• Dietary Supplementation With Long Chain omega-3 Polyunsaturated Fatty Acids and Weight Loss in Obese Adults, Obesity Research and Clinical Practice, US National Library of Medicine, National Institutes of Health.

  pubmed.ncbi.nlm.nih.gov/23697585

• Dietary Flaxseed as a Strategy for Improving Human Health, Nutrients, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pmc/articles/PMC6567199/

• Impact of Omega-3 Fatty Acids on the Gut Microbiota, International Journal of Molecular Sciences, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pmc/articles/PMC5751248/

• The cardiovascular effects of flaxseed and its omega-3 fatty acid, alpha-linolenic acid, The Canadian Journal of Cardiology, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pmc/articles/PMC2989356/

• 11. Alpha-linolenic acid and risk of nonfatal acute myocardial infarction, Circulation, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pubmed/18606916

• Effect of L. Usitatissimum (Flaxseed/Linseed) Fixed Oil against Distinct Phases of Inflammation, ISRN Inflammation, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pmc/articles/PMC3767321/

• Omega-3 Fatty Acids and Inflammatory Processes: From Molecules to Man, Biochemical Society Transactions, US National Library of Medicine, National Institutes of Health.

  pubmed.ncbi.nlm.nih.gov/28900017

• Effect of Flax Seed Ingestion on the Menstrual Cycle, The Journal of Clinical Endocrinology and Metabolism, US National Library of Medicine, National Institutes of Health.

  pubmed.ncbi.nlm.nih.gov/8077314

• A Phase III, Randomized, Placebo-Controlled, Double-Blind Trial of Flaxseed for the Treatment of Hot Flashes1:NCCTG N08C7, Menopause, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pmc/articles/PMC3246070/

• Gluten-free products in celiac disease: Nutritional and technological challenges and solutions, J0urnal of Research in Medical Sciences, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pmc/articles/PMC6327684/

• Flaxseed used since pregnancy by the mother and after weaning by the offspring benefits the retina and optic nerve development in rats, The Journal of Maternal-Fetal and Neonatal Medicine, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pubmed/28282776

• Supplementation of flaxseed oil diminishes skin sensitivity and improves skin barrier function and condition, Skin Pharmacology and Physiology, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pubmed/21088453

• Supplementation of Flaxseed Oil Diminishes Skin Sensitivity and Improves Skin Barrier Function and Condition, ResearchGate.

  www.researchgate.net/publication/47815602_Supplementation_of_Flaxseed_Oil_Diminishes_Skin_Sensitivity_and_Improves_Skin_Barrier_Function_and_Condition

• Dietary Flaxseed Supplementation and Experimental Metastasis of Melanoma Cells in Mice, Cancer Letters, US National Library of Medicine, National Institutes of Health.

  pubmed.ncbi.nlm.nih.gov/9500208

• Flaxseed (Linum usitatissimum) supplementation associated with reduced skin test lesional area in horses with Culicoides hypersensitivity, Canadian Journal of Comparative Medicine, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pmc/articles/PMC227015/

• Flaxseeds, FoodData Central, U.S. Department of Agriculture.

  fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients

• Potent Antihypertensive Action of Dietary Flaxseed in Hypertensive Patients, Hypertension, US National Library of Medicine, National Institutes of Health.

  pubmed.ncbi.nlm.nih.gov/24126178

• There’s something fishy about this bleeding, NDT Plus, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pmc/articles/PMC4421441/

• The pros and cons of phytoestrogens, Frontiers in Neuroendocrinology, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pmc/articles/PMC3074428/

• Expert Opinion: omega-3 Fatty Acids and Bleeding-Cause for Concern?, The American Journal of Cardiology, US National Library of Medicine, National Institutes of Health.

  pubmed.ncbi.nlm.nih.gov/17368278