11 Beneficios Para La Salud Basados en Evidencia De Las Semillas De Lino

2024 Autor: Cecilia Ryder | [email protected]. Última modificación: 2023-12-17 14:20

El lino (Linum usitatissimum), cultivo de fibra, se cultivó por primera vez en Egipto. Durante siglos, ha jugado un papel clave en la medicina ayurvédica en Asia. Las semillas de lino son ricas en ácidos grasos omega-3, fibra y proteínas.

Las semillas de lino son ricas en lignanos que ofrecen poderosos efectos antioxidantes. Pueden reducir el riesgo de ciertos tipos de cáncer y ayudar en el tratamiento de la diabetes. También se cree que las semillas pueden ayudar a perder peso, mejorar la salud digestiva y proteger el corazón.

Para saber más sobre los beneficios de las semillas de lino, siga leyendo.

Tabla de contenido

• ¿Cuales son los beneficios para la salud de la linaza?
• ¿Cuál es el perfil nutricional de las semillas de lino?
• Consejos para agregar semillas de lino a su dieta
• ¿Cuáles son los efectos secundarios de las semillas de lino?

¿Cuales son los beneficios para la salud de la linaza?

1. Puede ayudar en la prevención del cáncer

Varios estudios en mujeres posmenopáusicas mostraron que complementar las dietas con semillas de lino podría reducir el riesgo de cáncer de mama (1). Las semillas también pueden reducir el crecimiento tumoral en pacientes con cáncer de mama. Los ácidos grasos omega-3 en las semillas tienen propiedades antiinflamatorias que ayudan en este sentido.

También se encontró que los lignanos reducen el crecimiento de tumores cancerosos (2). La investigación también muestra que las semillas de lino pueden ayudar a prevenir el cáncer de próstata (3).

2. Puede ayudar al tratamiento de la diabetes

Los estudios demostraron que los suplementos de linaza redujeron los niveles de azúcar en sangre en ayunas en un 20% (4). Más importante aún, las semillas contienen mucílago, que es una fibra formadora de gel que puede retardar la digestión y la consiguiente liberación de glucosa a la sangre.

Los estudios preliminares también han demostrado que las semillas de lino pueden retrasar la aparición de la diabetes mellitus. Contienen un compuesto llamado SDG, que podría reducir el riesgo de diabetes tipo 1 y retrasar la aparición de la diabetes tipo 2 (5).

3. Puede ayudar a perder peso

Como las semillas de lino son ricas en fibra, pueden ayudar a controlar el peso (6). Las semillas también contienen omega-3. Los estudios muestran que los omega-3 pueden suprimir el apetito y mejorar la saciedad, y esto puede ayudar a perder peso (7).

También se cree que los lignanos en las semillas de lino estimulan el metabolismo, lo que puede ayudar a perder peso. Sin embargo, se necesita más investigación para comprender el mecanismo.

Los estudios también demostraron que las semillas de lino podrían aumentar la excreción de grasa, disminuyendo así la cantidad de contenido de grasa en el cuerpo. Esto puede promover la pérdida de peso (6).

4. Puede mejorar la salud digestiva

Los estudios en animales mostraron que la suplementación con linaza en la dieta podría promover la salud de la flora intestinal (8). La fibra soluble en las semillas de lino también podría ayudar a la digestión, aunque la investigación de apoyo es limitada. Se cree que las semillas de lino molidas funcionan mejor, ya que comerlas enteras puede hacer que pasen a través de su sistema sin ser digeridas.

El uso más común de las semillas de lino implica sus propiedades laxantes. Esto significa que las semillas pueden hacerte defecar. También pueden ayudar a tratar el estreñimiento, pero asegúrese de beber suficiente agua después de consumirlos (2).

Los ácidos grasos omega-3 en las semillas de lino pueden ayudar a reducir la inflamación y proteger el revestimiento del tracto gastrointestinal. En personas con sistemas digestivos saludables, las semillas promueven la flora intestinal beneficiosa (9). Se necesitan más investigaciones para comprender los beneficios de los omega-3 y su conexión con la flora intestinal.

5. Puede proteger el corazón

Se ha descubierto que los ácidos grasos omega-3 en las semillas de lino reducen el riesgo de enfermedad coronaria. También ayudan a mejorar el funcionamiento de las arterias (10). Un estudio costarricense mostró que las personas que consumían más ALA (el tipo de ácidos grasos omega-3 en las semillas de lino) tenían un riesgo menor de ataque cardíaco (11).

6. Puede combatir la inflamación

Dos cucharadas de semillas de lino molidas contienen más del 140% del valor diario de ácidos grasos omega-3, que se sabe que combaten la inflamación. Se encontró que el ácido alfa-linoleico (ALA) en las semillas disminuye los compuestos proinflamatorios en el cuerpo (12).

Los omega-3 en las semillas de lino también pueden ayudar a tratar la artritis inflamatoria (13).

7. Puede tratar los síntomas menstruales

El consumo de semillas de lino puede regularizar la ovulación. Se encontró que las mujeres que comían semillas de lino regularmente ovulaban durante cada ciclo menstrual (14). Agregar semillas de lino a su dieta también puede ayudar a reducir los cólicos menstruales, aunque se requiere más investigación para respaldar este efecto.

Otra investigación importante nos dice que las semillas de lino pueden ayudar a aliviar los sofocos. Sin embargo, algunos otros estudios afirman lo contrario, y se necesitan más investigaciones para comprender cómo funcionan las semillas de lino a este respecto (15).

8. Las semillas de lino no contienen gluten

Las semillas de lino funcionan como un excelente reemplazo para todos los granos que contienen gluten en su dieta (2). En caso de que sea intolerante al gluten, la mayoría de los cereales pueden ser difíciles de digerir. Aquí es donde las semillas de lino pueden ser una buena opción para cualquier persona con enfermedad celíaca o sensibilidad al gluten (16).

9. Puede ser beneficioso durante el embarazo y la lactancia

Las semillas de lino son una fuente rica en fibra y omega-3 y una buena fuente de proteínas, y una mujer embarazada necesita todos estos nutrientes. La fibra podría ayudar a tratar el estreñimiento que ocurre a menudo durante el embarazo. La proteína y los omega-3 son fundamentales para la salud del niño. Sin embargo, no existe una investigación directa que indique los beneficios de las semillas de lino durante el embarazo o la lactancia.

Según un estudio en animales, las semillas de lino pueden promover el desarrollo de la retina y el nervio óptico en la descendencia (17).

Sin embargo, le recomendamos que hable con su médico antes de tomar semillas de linaza para este propósito, ya que existen algunas pruebas contradictorias al respecto.

10. Puede hacer que tu piel brille

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:

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.

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