Ground flaxseed has been used safely in numerous clinical trials in doses of up to 60 grams daily. For some, excessive consumption of flaxseed may lead to digestive issues, such as bloating, gas, and abdominal discomfort, due to its high fiber content. Raw and unripe flaxseeds may be poisonous and should not be eaten.

As with any source of fiber, ground flaxseed should be taken with plenty of water to prevent constipation For those with certain health conditions, such as digestive disorders or a history of intestinal blockages, caution is advised when incorporating flaxseed into the diet.

The high fiber content might exacerbate symptoms or cause complications in these cases. Furthermore, individuals taking blood-thinning medications or with bleeding disorders should consult their healthcare provider before consuming flaxseed, as its omega-3 fatty acids may have anticoagulant effects.

Integrating flaxseed into your daily routine can be a game-changer for overall health and well-being. Its versatility shines through in various forms, from whole seeds to ground meal and oil, making it easy to integrate into a wide range of dishes.

Beyond its nutty flavor, flaxseed offers many health benefits, including heart-healthy omega-3 fatty acids, digestion-boosting fiber, and cancer-fighting lignans.

By including flaxseed as part of a balanced diet, you're not just enhancing the taste of your meals; you're also providing your body with essential vitality-promoting nutrients. Documents Tab. Redesigned Patient Portal. Simplify blood panel ordering with Rupa's Panel Builder. Sign in. Sign in Sign up free.

Subscribe for free to keep reading! If you are already subscribed, enter your email address to log back in. Are you a healthcare practitioner? Yes No. Search All Content Magazine Podcasts Lab Companies Lab Tests Live Classes Bootcamps Health Categories.

Basic Lab Markers. Case Studies. GI Health. Herbal Medicine Fact Sheets. Lab Interpretation. Men's Health. Mental Health. Metabolic Management. Nutrient Fact Sheets. Research Studies. Running Your Business.

Women's Health. Top Therapeutic Uses of Flax Seed The medicinal benefits of flaxseed are attributed to the nutritional components of the seed and seed oil discussed above.

Cardiovascular Health The American Heart Association AHA recognizes that adding flaxseed to the diet may help mitigate heart disease risk, given its rich fiber, ALA, and lignan content. Digestive Health Flaxseed's high content of dietary fiber, both soluble and insoluble, is pivotal in promoting digestive wellness.

Cancer Prevention Lignans exhibit anti-cancer properties through several mechanisms. Inflammation Reduction The anti-inflammatory benefits of flaxseed have been attributed to its rich content of ALA and antioxidant lignans, phenolic acids, and tocopherols Hormonal Balance Flaxseed's role in balancing hormones and managing hormonal-related symptoms, particularly in women, has been a subject of extensive research and clinical interest.

The information provided is not intended to be a substitute for professional medical advice. Always consult with your doctor or other qualified healthcare provider before taking any dietary supplement or making any changes to your diet or exercise routine.

Lab Tests in This Article No items found. References American Heart Association News. Know the flax and the chia : A little seed may be what your diet needs.

American Heart Association. Mayo Clinic Labs. Flaxseed: Health benefits, nutrition, and Risks. Medical News Today. Flaxseed Consumption Reduces Blood Pressure in Patients With Hypertension by Altering Circulating Oxylipins via an α-Linolenic Acid—Induced Inhibition of Soluble Epoxide Hydrolase.

Hypertension , 64 1 , 53— Phytoestrogens and Health Effects. Nutrients , 15 2 , How Many Grams of Fiber Should You Consume Per Day? Testing B Vitamin Levels: What You Need to Know. Rupa Health. Macro and Micronutrients Uncovered: Understanding Their Role, Deficiencies, and Clinical Relevance.

Evaluation of the efficacy of flaxseed meal and flaxseed extract in reducing menopausal symptoms. Journal of Medicinal Food , 15 9 , — Dietary Phytoestrogen Intake Is Associated with Reduced Colorectal Cancer Risk. The Journal of Nutrition , 12 , — Nutritional attributes of traditional flaxseed in healthy young adults.

The American Journal of Clinical Nutrition , 61 1 , 62— Top 6 Benefits of Flaxseed. Pilot study to explore effects of low-fat, flaxseed-supplemented diet on proliferation of benign prostatic epithelium and prostate-specific antigen. Urology , 63 5 , — Omega 3's: The Superfood Nutrient You Need To Know About.

The Effects of Flaxseed Dietary Supplement on Lipid Profile, Bone Mineral Density, and Symptoms in Menopausal Women: A Randomized, Double-Blind, Wheat Germ Placebo-Controlled Clinical Trial. Dietary Flaxseed Independently Lowers Circulating Cholesterol and Lowers It beyond the Effects of Cholesterol-Lowering Medications Alone in Patients with Peripheral Artery Disease.

The Journal of Nutrition , 4 , — Mount Sinai Health System. Cleveland Clinic. The effects of flaxseed supplementation on metabolic status in women with polycystic ovary syndrome: a randomized open-labeled controlled clinical trial.

Nutrition Journal , 19 1. Flaxseed—a potential functional food source. Journal of Food Science and Technology , 52 4 , — Flaxseed Consumption May Reduce Blood Pressure: A Systematic Review and Meta-Analysis of Controlled Trials. Effect of flaxseed consumption on flow-mediated dilation and inflammatory biomarkers in patients with coronary artery disease: a randomized controlled trial.

European Journal of Clinical Nutrition , 73 2 , — Consumption of flaxseed, a rich source of lignans, is associated with reduced breast cancer risk. Flaxseed Improves Lipid Profile without Altering Biomarkers of Bone Metabolism in Postmenopausal Women.

Flaxseed supplementation on glucose control and insulin sensitivity: a systematic review and meta-analysis of 25 randomized, placebo-controlled trials. Nutrition Reviews , 76 2 , — The Role of Flaxseed in Improving Human Health. Healthcare , 11 3 , Dietary lignans: physiology and potential for cardiovascular disease risk reduction.

Nutrition Reviews , 68 10 , — Polyphenols are natural compounds found in plant foods that play a role in brain health. Specifically, adding polyphenols to your diet might not only lift your mood, but could also slow down cognitive decline and reduce the risk of depression.

Other benefits of more polyphenols include lower cholesterol, lower blood pressure and improved life span. Incorporating more polyphenols into your diet is easy as they can be found in most fruits, nuts, vegetables, and legumes.

info thebitingtruth. com Facebook Instagram. Facebook Instagram. Here are 5 brain boosting nutrients known to help improve brain health. Omega 3 Fatty Acids Omega 3 is a family of fats that are important for your overall health. Scientists have found a few different ways that Omega 3 fatty acids might improve depression: Omega 3 fatty acids can easily travel through the brain cell membrane and interact with mood related molecules inside the brain Omega 3 fatty acids have anti-inflammatory actions that may help relieve depression Where do you find omega-3 fatty acids?

Fish especially oily fish such as salmon, mackerel and sardines Walnuts Flaxseeds Eggs Chia seeds 2. Magnesium Magnesium is a mineral that you may have seen touted for its benefits for muscle relaxation, sports performance and sleep.

These foods are particularly rich in magnesium: Seeds e. pumpkin, flax, sesame and sunflower Nuts e. brazil, cashews, almonds, peanuts Dark leafy green vegetables e. spinach, kale Cooked potato Avocado Bananas Fatty Fish e.

mackerel, salmon 3. Probiotics Probiotics are the healthy bugs that live inside your gut. Food sources of probiotics are: Yoghurt Kefir Kombucha Sauerkraut Kimchi Tempeh 4. Zinc Zinc is an important mineral, that is essential in growth and development and can help strengthen immunity.

The following foods are rich in zinc: Lean meats Oysters Wholegrains Seeds 5. Polyphenols Polyphenols are natural compounds found in plant foods that play a role in brain health. The following foods are rich in polyphenols: Berries e.

blueberries Green tea Dark chocolate Flaxseed Nuts e.

For some, excessive consumption of flaxseed may lead to digestive issues, such as bloating, gas, and abdominal discomfort, due to its high fiber content. Raw and unripe flaxseeds may be poisonous and should not be eaten.

As with any source of fiber, ground flaxseed should be taken with plenty of water to prevent constipation For those with certain health conditions, such as digestive disorders or a history of intestinal blockages, caution is advised when incorporating flaxseed into the diet.

The high fiber content might exacerbate symptoms or cause complications in these cases. Furthermore, individuals taking blood-thinning medications or with bleeding disorders should consult their healthcare provider before consuming flaxseed, as its omega-3 fatty acids may have anticoagulant effects.

Integrating flaxseed into your daily routine can be a game-changer for overall health and well-being. Its versatility shines through in various forms, from whole seeds to ground meal and oil, making it easy to integrate into a wide range of dishes.

Beyond its nutty flavor, flaxseed offers many health benefits, including heart-healthy omega-3 fatty acids, digestion-boosting fiber, and cancer-fighting lignans. By including flaxseed as part of a balanced diet, you're not just enhancing the taste of your meals; you're also providing your body with essential vitality-promoting nutrients.

Documents Tab. Redesigned Patient Portal. Simplify blood panel ordering with Rupa's Panel Builder. Sign in. Sign in Sign up free. Subscribe for free to keep reading! If you are already subscribed, enter your email address to log back in. Are you a healthcare practitioner? Yes No. Search All Content Magazine Podcasts Lab Companies Lab Tests Live Classes Bootcamps Health Categories.

Basic Lab Markers. Case Studies. GI Health. Herbal Medicine Fact Sheets. Lab Interpretation. Men's Health. Mental Health. Metabolic Management. Nutrient Fact Sheets. Research Studies. Running Your Business. Women's Health. Top Therapeutic Uses of Flax Seed The medicinal benefits of flaxseed are attributed to the nutritional components of the seed and seed oil discussed above.

Cardiovascular Health The American Heart Association AHA recognizes that adding flaxseed to the diet may help mitigate heart disease risk, given its rich fiber, ALA, and lignan content. Digestive Health Flaxseed's high content of dietary fiber, both soluble and insoluble, is pivotal in promoting digestive wellness.

Cancer Prevention Lignans exhibit anti-cancer properties through several mechanisms. Inflammation Reduction The anti-inflammatory benefits of flaxseed have been attributed to its rich content of ALA and antioxidant lignans, phenolic acids, and tocopherols Hormonal Balance Flaxseed's role in balancing hormones and managing hormonal-related symptoms, particularly in women, has been a subject of extensive research and clinical interest.

The information provided is not intended to be a substitute for professional medical advice. Always consult with your doctor or other qualified healthcare provider before taking any dietary supplement or making any changes to your diet or exercise routine. Lab Tests in This Article No items found.

References American Heart Association News. Know the flax and the chia : A little seed may be what your diet needs.

American Heart Association. Mayo Clinic Labs. Flaxseed: Health benefits, nutrition, and Risks. Medical News Today. Flaxseed Consumption Reduces Blood Pressure in Patients With Hypertension by Altering Circulating Oxylipins via an α-Linolenic Acid—Induced Inhibition of Soluble Epoxide Hydrolase.

Hypertension , 64 1 , 53— Phytoestrogens and Health Effects. Nutrients , 15 2 , How Many Grams of Fiber Should You Consume Per Day? Testing B Vitamin Levels: What You Need to Know.

Rupa Health. Macro and Micronutrients Uncovered: Understanding Their Role, Deficiencies, and Clinical Relevance. Evaluation of the efficacy of flaxseed meal and flaxseed extract in reducing menopausal symptoms.

Journal of Medicinal Food , 15 9 , — Researchers have found that depression and other mood disorders appear to be less common in countries where people eat large amounts of fish and therefore scientists have long been investigating the potential link been mood disorders such as depression and omega 3 fatty acids.

Scientists have found a few different ways that Omega 3 fatty acids might improve depression:. Magnesium is a mineral that you may have seen touted for its benefits for muscle relaxation, sports performance and sleep. Interestingly, studies have also found a link between magnesium consumption and improved mental health.

One particular study found that a daily magnesium supplement led to a significant improvement in depression and anxiety and this improvement did not continue when the supplement was stopped. Magnesium is found in a variety of foods — typically plant based food sources like grains, fruits and vegetables contain higher amounts than meat another reason to boost the plant foods in your diet!

Probiotics are the healthy bugs that live inside your gut. You may have heard of the gut-brain axis, which links our gut bacteria and our brain. In short — our brains and our guts are in constant communication.

Whilst the research is still in its infancy, scientists have found differences in the gut bacteria of depressed people compared to otherwise healthy individuals. A diet rich in probiotics helps to increase the richness and diversity of our gut bacteria and can therefore support mental health.

Zinc is an important mineral, that is essential in growth and development and can help strengthen immunity. Studies have found that deficiencies in zinc in both men and women have also been associated with a greater incidence of depression.

Polyphenols are natural compounds found in plant foods that play a role in brain health. Specifically, adding polyphenols to your diet might not only lift your mood, but could also slow down cognitive decline and reduce the risk of depression. Other benefits of more polyphenols include lower cholesterol, lower blood pressure and improved life span.

There are two types, brown and golden, both of which are equally nutritious 1. Just one serving provides a good amount of protein, fiber, and omega-3 fatty acids , along with several important vitamins and minerals. One tablespoon 7 grams of ground flaxseed contains 2 :.

Flaxseed is particularly high in thiamine , a B vitamin that plays a key role in energy metabolism as well as cell function. Flaxseed is a good source of many nutrients, including protein, fiber, omega-3 fatty acids, thiamine, and copper.

A recent study in 8, people tied increased ALA intake to decreased cholesterol levels and a lower risk of ischemic heart disease — which is related to narrowed arteries — and type 2 diabetes 7.

Numerous studies have also linked ALA to a lower risk of stroke. Flaxseed is rich in ALA, a type of omega-3 fatty acid that may offer numerous benefits for heart health. Flaxseed is rich in lignans, which are plant compounds that have been studied for their potent cancer-fighting properties.

Interestingly, this seed boasts 75— times more lignans than other plant foods 6. Some studies associate flaxseed intake with a lower risk of breast cancer, particularly for postmenopausal women Animal and test-tube studies also show flaxseed to protect against colorectal, skin, blood, and lung cancer 12 , 13 , 14 , Flaxseed contains nutrients called lignans that may help decrease cancer growth.

Some studies link this food to a lower risk of several types of cancer, but more research is needed. While soluble fiber absorbs water in your intestines and slows down digestion, which may help regulate blood sugar levels and lower cholesterol, insoluble fiber adds bulk to the stool, which may prevent constipation and promote regular bowel movements With so much fiber packed into each tiny seed, flaxseed may help promote regular bowel movements and improve digestive health.

Flaxseed may also help lower cholesterol levels. A week study in people with high blood pressure had similar findings, reporting that 4 tablespoons 30 grams of flaxseed per day led to significant reductions in body mass index BMI , total cholesterol, and blood pressure These effects may be due to the fiber in flaxseed, which binds to bile salts before being excreted by your body.

To replenish these bile salts, cholesterol is pulled from your blood into your liver, resulting in lower levels Flaxseed is renowned for its ability to decrease blood pressure levels 20 , A review of 15 studies found that supplementing with flaxseed products, including flaxseed powder, may significantly lower levels of both systolic and diastolic blood pressure — the top and bottom numbers on a reading, respectively This seed may be especially effective for those with high blood pressure levels.

In fact, a small, week study showed that taking 4 tablespoons 30 grams of flaxseed per day reduced blood pressure in those with high levels Furthermore, according to a large review of 11 studies, taking flaxseed daily for more than 3 months may lower blood pressure levels by 2 mmHg Flaxseed may be especially useful for those with high blood pressure, as it may help lower this marker of heart health.

Research shows that soluble fiber slows the absorption of sugar in the blood, which may reduce blood sugar levels 6 , 16 , Keep in mind that the benefits of flaxseed for blood sugar control apply mostly to whole flaxseed rather than flaxseed oil.

This is because flaxseed oil lacks fiber Flaxseed may lower blood sugar due to its soluble fiber content. One older study found that a drink with flax fiber tablets containing 2. In fact, a large review of 45 studies found that supplementing with flaxseed resulted in significant reductions in body weight, BMI, and belly fat Both flaxseed and flaxseed oil are easy to use and can be added to a variety of recipes.

Here are a few simple ways to increase your intake:. Flaxseed is versatile and easy to add to yogurt, salad, smoothies, baked goods, and numerous other foods. Ground flaxseed is much easier to digest than whole flaxseed. That said, you can still buy whole flaxseed, grind it in a coffee grinder , and store the ground flaxseed in an airtight container for easy use.

Flaxseed oil is usually produced by a process called cold pressing, which helps extract the oil from the seeds effectively 6. Just 1 tablespoon 7 grams of ground flaxseed contains 1.

Many of the health benefits noted in the studies above were observed with just 1 tablespoon 7 grams of ground flaxseed per day. Ground flaxseed provides the greatest health benefits.

If you use flaxseed oil, remember to store it in a cool, dark place and cook with it at low temperatures.

by The Biting Truth Sep 27, But did you know that your food can actually influence your mood and mental health as well. A poor diet can make you feel sluggish, have low energy levels, get sick more easily and have increased feelings of depression and anxiety.

But we also know that a healthy diet can help boost mood, energy levels and improve overall mental health. Omega 3 is a family of fats that are important for your overall health. The best food source of omega-3 is oily fish. Researchers have found that depression and other mood disorders appear to be less common in countries where people eat large amounts of fish and therefore scientists have long been investigating the potential link been mood disorders such as depression and omega 3 fatty acids.

Scientists have found a few different ways that Omega 3 fatty acids might improve depression:. Magnesium is a mineral that you may have seen touted for its benefits for muscle relaxation, sports performance and sleep.

Interestingly, studies have also found a link between magnesium consumption and improved mental health. One particular study found that a daily magnesium supplement led to a significant improvement in depression and anxiety and this improvement did not continue when the supplement was stopped.

Magnesium is found in a variety of foods — typically plant based food sources like grains, fruits and vegetables contain higher amounts than meat another reason to boost the plant foods in your diet!

Probiotics are the healthy bugs that live inside your gut. You may have heard of the gut-brain axis, which links our gut bacteria and our brain.

In short — our brains and our guts are in constant communication. Whilst the research is still in its infancy, scientists have found differences in the gut bacteria of depressed people compared to otherwise healthy individuals.

A diet rich in probiotics helps to increase the richness and diversity of our gut bacteria and can therefore support mental health. Zinc is an important mineral, that is essential in growth and development and can help strengthen immunity.

Studies have found that deficiencies in zinc in both men and women have also been associated with a greater incidence of depression. Polyphenols are natural compounds found in plant foods that play a role in brain health. Specifically, adding polyphenols to your diet might not only lift your mood, but could also slow down cognitive decline and reduce the risk of depression.

Other benefits of more polyphenols include lower cholesterol, lower blood pressure and improved life span. Incorporating more polyphenols into your diet is easy as they can be found in most fruits, nuts, vegetables, and legumes.

info thebitingtruth. Clinical trials and research studies have substantiated these benefits, providing empirical evidence for the efficacy of flaxseed in improving digestive health. Participants in these trials experienced enhanced bowel regularity and reduced instances of constipation following the incorporation of grams of flaxseed daily into their diets for weeks 11 , Lignans exhibit anti-cancer properties through several mechanisms.

They possess antioxidant properties, neutralizing harmful free radicals that can damage cells and contribute to cancer development. Additionally, lignans can modulate hormone levels in the body, particularly estrogen, potentially reducing the risk of hormone-related cancers like breast and prostate cancer.

Furthermore, lignans may interfere with cancer cell growth and division, promoting apoptosis, a process leading to the natural death of cancer cells, thereby inhibiting tumor progression. Numerous clinical trials and research studies have explored the impact of flaxseed on cancer prevention, yielding promising results.

A comparative analysis of food frequency questionnaires from 2, women diagnosed with breast cancer and 3, healthy counterparts exposed the link between regular consumption of flaxseed and a decreased risk of breast cancer. In a clinical study , postmenopausal women newly diagnosed with breast cancer ate muffins containing 25 grams of flaxseed daily for 40 days.

At the study's end, tumor cell proliferation markers were reduced, suggesting flaxseed's potential in reducing breast cancer tumor growth. Preliminary research from animal and human studies also suggests flaxseed may positively affect prostate and colon cancer.

However, more human clinical trials are needed to fully understand flaxseed's effects on the development and growth of these cancer cell types.

The anti-inflammatory benefits of flaxseed have been attributed to its rich content of ALA and antioxidant lignans, phenolic acids, and tocopherols Clinical trials and research studies have provided substantial evidence supporting flaxseed's efficacy in combating inflammation. These trials have demonstrated that regular consumption of flaxseed leads to a significant decrease in markers of inflammation within the body, including C-reactive protein CRP , interleukin-6 IL-6 , and tumor necrosis factor-alpha TNF-α.

It is understood that inflammation is a driving force of chronic disease. By inhibiting the production of these inflammatory markers, flaxseed helps mitigate the risk of chronic inflammatory disorders, providing a natural and accessible means to promote overall health.

Flaxseed's role in balancing hormones and managing hormonal-related symptoms, particularly in women, has been a subject of extensive research and clinical interest. Rich in phytoestrogens, flaxseed interacts with estrogen receptors in the body.

This interaction can help correct estrogen imbalances related to hormonal symptoms, such as hot flashes, insomnia, vaginal atrophy, depression, and anxiety 5. A small clinical study in patients with polycystic ovary syndrome PCOS showed that taking 30 grams of flaxseed daily for 12 weeks, in conjunction with lifestyle modifications, not only reduces markers of cardiometabolic health, but also normalizes irregular menstrual cycles.

Incorporating flaxseed into your diet can be a flavorful and nutritious addition to your daily meals. Whole flaxseeds have the longest shelf life but can be challenging for the body to break down.

To unlock the full nutritional potential of flaxseed, it is advisable to grind whole seeds using a grinder or food processor before consumption. Pre-ground flax seed has a shorter shelf life than whole seeds; store milled seeds in the fridge or freezer to prevent them from spoiling.

Flax oil is rich in the seed's fatty acids, but lacks fiber. For whole seeds, try sprinkling them on top of yogurt or cereal for a crunchy texture, or adding them to a smoothie. Ground flaxseed meal can easily be mixed into smoothies, oatmeal, or baked goods like muffins and pancakes, boosting fiber and omega-3 fatty acids.

Ground flaxseed is commonly used as an egg replacement. To replace one egg in a recipe, mix 1 tablespoon of ground flaxseed with 3 tablespoons of water and let it sit for minutes until it has formed a gel-like consistency. Alternatively, flaxseed oil can be used as a salad dressing or drizzled over roasted vegetables for a nutty flavor.

Flaxseed oil has a low smoke point, so avoid using it to cook at high temperatures. Ground flaxseed has been used safely in numerous clinical trials in doses of up to 60 grams daily. For some, excessive consumption of flaxseed may lead to digestive issues, such as bloating, gas, and abdominal discomfort, due to its high fiber content.

Raw and unripe flaxseeds may be poisonous and should not be eaten. As with any source of fiber, ground flaxseed should be taken with plenty of water to prevent constipation For those with certain health conditions, such as digestive disorders or a history of intestinal blockages, caution is advised when incorporating flaxseed into the diet.

The high fiber content might exacerbate symptoms or cause complications in these cases. Furthermore, individuals taking blood-thinning medications or with bleeding disorders should consult their healthcare provider before consuming flaxseed, as its omega-3 fatty acids may have anticoagulant effects.

Integrating flaxseed into your daily routine can be a game-changer for overall health and well-being. Its versatility shines through in various forms, from whole seeds to ground meal and oil, making it easy to integrate into a wide range of dishes. Beyond its nutty flavor, flaxseed offers many health benefits, including heart-healthy omega-3 fatty acids, digestion-boosting fiber, and cancer-fighting lignans.

By including flaxseed as part of a balanced diet, you're not just enhancing the taste of your meals; you're also providing your body with essential vitality-promoting nutrients. Documents Tab. Redesigned Patient Portal.

Simplify blood panel ordering with Rupa's Panel Builder. Sign in. Sign in Sign up free. Subscribe for free to keep reading! If you are already subscribed, enter your email address to log back in.

Are you a healthcare practitioner? Yes No. Search All Content Magazine Podcasts Lab Companies Lab Tests Live Classes Bootcamps Health Categories. Basic Lab Markers. Case Studies.

GI Health. Herbal Medicine Fact Sheets. Lab Interpretation. Men's Health. Mental Health. Metabolic Management. Nutrient Fact Sheets.

Research Studies. Running Your Business. Women's Health. Top Therapeutic Uses of Flax Seed The medicinal benefits of flaxseed are attributed to the nutritional components of the seed and seed oil discussed above.

Cardiovascular Health The American Heart Association AHA recognizes that adding flaxseed to the diet may help mitigate heart disease risk, given its rich fiber, ALA, and lignan content.

Digestive Health Flaxseed's high content of dietary fiber, both soluble and insoluble, is pivotal in promoting digestive wellness. Cancer Prevention Lignans exhibit anti-cancer properties through several mechanisms.

Inflammation Reduction The anti-inflammatory benefits of flaxseed have been attributed to its rich content of ALA and antioxidant lignans, phenolic acids, and tocopherols Hormonal Balance Flaxseed's role in balancing hormones and managing hormonal-related symptoms, particularly in women, has been a subject of extensive research and clinical interest.

The information provided is not intended to be a substitute for professional medical advice. Always consult with your doctor or other qualified healthcare provider before taking any dietary supplement or making any changes to your diet or exercise routine.

Lab Tests in This Article No items found. References American Heart Association News. Know the flax and the chia : A little seed may be what your diet needs.

American Heart Association. Mayo Clinic Labs. Flaxseed: Health benefits, nutrition, and Risks. Medical News Today. Flaxseed Consumption Reduces Blood Pressure in Patients With Hypertension by Altering Circulating Oxylipins via an α-Linolenic Acid—Induced Inhibition of Soluble Epoxide Hydrolase.

Hypertension , 64 1 , 53— Phytoestrogens and Health Effects. Nutrients , 15 2 , How Many Grams of Fiber Should You Consume Per Day? Testing B Vitamin Levels: What You Need to Know.

A perfect breakfast choice, oats release energy slowly, preventing the sugar spikes and dips that can affect our mood. Move beyond the usual cooked oats. Use them to make overnight oats with fruits and nuts, homemade granola or granola bars, or even savoury oatmeal with veggies.

This leafy green is rich in folate, a B vitamin that helps produce the mood-regulating neurotransmitters, serotonin and dopamine. Throw in a few spinach leaves when making a fresh smoothie at home, or add them into your next home-cooked omelette. Creamy and delicious, avocados are rich in B vitamins and monounsaturated fats, which can be beneficial for neurotransmitter and brain health.

Smash onto toast, blend into guacamole, or slice and add to salads and sandwiches. Blend it into a smooth and creamy avocado milkshake by combining it with milk, a touch of sweetener, and ice.

Green tea not only provides a gentle caffeine boost to kick-start your day with alertness and mental clarity but also has the calming influence of L-theanine.

This combination helps you stay alert and clear-headed without the usual jitters or restlessness that caffeine alone can bring. Sip it hot in the morning or cold-brew it for a refreshing afternoon beverage.

It can also be used as a base for soups in dishes such as thunder tea rice. Rich in protein and fibre, beans help to maintain stable blood sugar levels, preventing mood swings. Black beans are great in tacos, and chickpeas can be roasted for a crunchy snack or blended into hummus.

Chicken and turkey are excellent sources of tryptophan, which boosts serotonin production, elevating mood. Grill chicken breasts for salads or sandwiches, or enjoy turkey as a lean alternative in burgers or stir-fries. These are filled with fibre and complex carbohydrates which can help stabilise blood sugar levels and mood.

Roast them as wedges, mash them as a side dish, or stuff them with beans and veggies for a complete meal. Incorporating these foods into your diet doesn't just add variety and flavour, but they could potentially lift your mood and enrich your overall sense of well-being.

As with everything, balance is key. So, why not try adding a few of these mood-boosting wonders into your next meal and see how they make you feel? More and more people today are developing diabetes.

Dr Daniel Wai, endocrinologist, talks about the ways to avoid it from the latest research. Dietitians tell us every tip on how to enjoy this festive season without worrying about busting your healthy diet.

To take charge and own her health is the best way a woman can care for herself and her loved ones. Here are 12 pieces of expert advice for a woman to live well and feel better. If you've ever had an episode of food poisoning, you know how dreadful it can be.

Know the top 5 bacteria responsible for causing it. Although exams may be a stressful period for everyone at home, it doesn't have to take a toll on your child's health.

Here are 6 ways to make sure your child is in their best condition for the exams. Serving up healthy snacks doesn't have to be complicated. Here are some fuss-free, dietitian-approved snack ideas for your kids. Get trusted medical advice from our specialists, dietitians and physiotherapists directly in your inbox.

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Gleneagles WhatsApp Call. Private Hospital and Medical Center in Singapore Health Plus. Source: Getty Images 12 Mood-Boosting Foods: Eat Your Way to Happiness! Last updated: Thursday, October 12, 4 min reading time. Grace Yanni Yanti Dietitian. Our dietitian shares 12 mood-boosting foods and gives recommendations on how you can include them into your daily meals to reap their benefits.

Dark chocolate Rich in flavonoids, dark chocolate has been linked to increased serotonin levels which may help alleviate symptoms of depression.

Bananas These yellow delights are packed with tryptophan, an amino acid that's a precursor to serotonin. Berries Strawberries, blueberries, and raspberries are rich in antioxidants that combat oxidative stress, which has been linked to mood disorders.

Oily fish Salmon, mackerel, and sardines are brimming with omega-3 fatty acids, known for their anti-inflammatory properties and potential to combat depression. Nuts and seeds Walnuts, chia seeds, and flaxseeds are other fantastic sources of omega-3s. Oats A perfect breakfast choice, oats release energy slowly, preventing the sugar spikes and dips that can affect our mood.

Spinach This leafy green is rich in folate, a B vitamin that helps produce the mood-regulating neurotransmitters, serotonin and dopamine. Avocados Creamy and delicious, avocados are rich in B vitamins and monounsaturated fats, which can be beneficial for neurotransmitter and brain health.

Green tea Filled with amino acid L-theanine, green tea may help promote relaxation. Beans Rich in protein and fibre, beans help to maintain stable blood sugar levels, preventing mood swings.

Poultry Chicken and turkey are excellent sources of tryptophan, which boosts serotonin production, elevating mood. Sweet potatoes These are filled with fibre and complex carbohydrates which can help stabilise blood sugar levels and mood.

References Nehlig, A. The neuroprotective effects of cocoa flavanol and its influence on cognitive performance. British Journal of Clinical Pharmacology, 75 3 , Kennedy, D. B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review. One particular study found that a daily magnesium supplement led to a significant improvement in depression and anxiety and this improvement did not continue when the supplement was stopped.

Magnesium is found in a variety of foods — typically plant based food sources like grains, fruits and vegetables contain higher amounts than meat another reason to boost the plant foods in your diet! Probiotics are the healthy bugs that live inside your gut.

You may have heard of the gut-brain axis, which links our gut bacteria and our brain. In short — our brains and our guts are in constant communication. Whilst the research is still in its infancy, scientists have found differences in the gut bacteria of depressed people compared to otherwise healthy individuals.

A diet rich in probiotics helps to increase the richness and diversity of our gut bacteria and can therefore support mental health. Zinc is an important mineral, that is essential in growth and development and can help strengthen immunity.

Studies have found that deficiencies in zinc in both men and women have also been associated with a greater incidence of depression. Polyphenols are natural compounds found in plant foods that play a role in brain health.

Specifically, adding polyphenols to your diet might not only lift your mood, but could also slow down cognitive decline and reduce the risk of depression. Other benefits of more polyphenols include lower cholesterol, lower blood pressure and improved life span.

Incorporating more polyphenols into your diet is easy as they can be found in most fruits, nuts, vegetables, and legumes. info thebitingtruth. com Facebook Instagram.

Facebook Instagram. Here are 5 brain boosting nutrients known to help improve brain health. Omega 3 Fatty Acids Omega 3 is a family of fats that are important for your overall health. Scientists have found a few different ways that Omega 3 fatty acids might improve depression: Omega 3 fatty acids can easily travel through the brain cell membrane and interact with mood related molecules inside the brain Omega 3 fatty acids have anti-inflammatory actions that may help relieve depression Where do you find omega-3 fatty acids?

Fish especially oily fish such as salmon, mackerel and sardines Walnuts Flaxseeds Eggs Chia seeds 2. Magnesium Magnesium is a mineral that you may have seen touted for its benefits for muscle relaxation, sports performance and sleep. These foods are particularly rich in magnesium: Seeds e. pumpkin, flax, sesame and sunflower Nuts e.

brazil, cashews, almonds, peanuts Dark leafy green vegetables e.