זרעי פשתן: נשק סודי לבריאות נשים?

Flax seeds - also known as linseeds - are small, oval-shaped oil seeds that vary in colour, from a rich reddish-brown to a golden yellow. They can be eaten whole, ground, or consumed as flaxseed oil. Highly regarded for their nutritional value, these seeds are frequently recommended by health professionals for their wide array of health benefits.

Are flax seeds good for you?

Packed with essential nutrients, flax seeds may offer positive health effects when incorporated into your daily diet.

Dr Helen Messier, Chief Medical and Science Officer at Fountain Life in San Jose, California, USA says that flax seeds are a rich source of beneficial compounds.

Dr Brittany Busse, Co-founder, President, and Chief Medical Officer of ViTelHealth, Sacramento, California, USA adds that flax seeds also contain micronutrients such as magnesium and B-vitamins.

Hormonal benefits of flax seeds for women

For menstruating women, the nutrients found in flax seeds may help support hormonal balance by influencing your oestrogen levels.

Busse explains that because lignans resemble oestrogen, they may help regulate your hormone levels.

"When oestrogen is too low it can stimulate your body to produce more," she says. "But when it's too high it can actually block the excess oestrogen from having a negative effect."

Dr Bill Kapp, Chief Executive Officer, Fountain Life, Naples, Florida, USA agrees that the nutrients in flax seeds can be especially beneficial for women during the midlife transition, supporting digestive health, both heart and gut function, and helping to reduce inflammation.

When it comes to whether flax seeds help with hormonal balance, he points out that the evidence isn't strong enough to confirm they have a major effect.

Flax seeds for heart health, digestion and weight

Flax seeds are packed with nutrients that support various aspects of health - not just hormonal balance.

"From a weight management perspective, flax promotes satiety and slows digestion," she says. "This helps reduce cravings and support insulin sensitivity. Emerging research suggests flax seeds may also support cognitive aging and skin health due to their antioxidant content."

Busse adds that omega-3 balance is an important factor in lowering your chance of developing heart disease - which increases significantly in post-menopausal women due to decreased oestrogen levels.

Flax seeds for blood sugar control

Flax seeds are rich in soluble fibre, healthy fats, and protein - nutrients which may help to balance your blood sugar levels.

Trista Best, Registered Dietitian, The Candida Diet, Georgia, USA, explains that these components work together to support blood sugar regulation.

"By incorporating flax seeds into your diet, you may experience improved glycaemic control, making it particularly beneficial if you have diabetes or insulin resistance," she says. "However, it's important to consult with a healthcare professional for personalised advice regarding blood sugar management."

Recommended flax seed intake

If you're thinking of adding flax seeds to your diet, it's important to follow the recommended daily intake guidelines.

Though they may be good for your health as part of a balanced diet, you should not consume more than 1-2 tablespoons a day.

Busse says ground flax is best for absorption, as whole flax often passes through your system undigested, offering little nutritional benefit.

Messier advises drinking plenty of water to help the fibre in flax seeds work most effectively.

Are flax seeds safe for everyone?

Flax seeds are generally considered safe and well-tolerated by the majority of people.

Kapp warns, however, that women with hormone-sensitive conditions or people on certain medicines should check with their doctor before making big changes to their diets.

Busse concludes by advising you to avoid eating too much fibre too fast.

"Many of our bodies aren't adapted to high levels of fibre," she explains. "This may cause gastrointestinal (GI) discomfort - such as bloating, gas or diarrhoea."