flaxseed for athletes

flaxseed have been prized for their health-protective properties.
1 Tbs(tablespoon) of flax seed contains:Calories: 37, Protein: 1.3 grams, Carbs: 2 grams, Fiber: 1.9 grams, Total fat: 3 grams, Saturated fat: 0.3 grams, Monounsaturated fat: 0.5 grams, Polyunsaturated fat: 2.0 grams, Omega-3 fatty acids: 1,597 mg, Vitamin B1: 8% of the RDI, Vitamin B6: 2% of the RDI, Folate: 2% of the RDI, Calcium: 2% of the RDI, Iron: 2% of the RDI, Magnesium: 7% of the RDI, Phosphorus: 4% of the RDI, Potassium: 2% of the RDI.
Most nutrition experts recommend ground over whole flaxseed because the ground form is easier to digest. Whole flaxseed may pass through your intestine undigested, which means you won’t get all the benefits.
The nutrients in flaxseed are lignans, antioxidants, fibre, protein, and polyunsaturated fatty acids such as alpha-linolenic acid or omega-3. Consuming these nutrients may help lower the risk of various conditions. it is especially a great source of omega-3 for vegetarians since they do not eat fish.
alpha-linolenic acid (ALA) is one of the two essential fatty acids that you have to obtain from the food you eat, as your body doesn’t produce them. ALA in flax seeds prevented cholesterol from being deposited in the blood vessels of the heart.
Lignans are plant compounds that have antioxidant and estrogen properties, both of which can help lower the risk of cancer and improve health. flax seeds contain up to 800 times more lignans than other plant foods.
Flax seeds are a great source of plant-based protein, and there’s growing interest in flaxseed protein and its health benefits. Flaxseed protein is rich in the amino acids arginine, aspartic acid and glutamic acid.
Flaxseed also contains phytosterols. Phytosterols have a similar structure to cholesterol, but they help prevent the absorption of cholesterol in the intestines.
Consuming phytosterols may therefore help reduce levels of low-density lipoprotein (LDL), or “bad,” cholesterol in the body.
Flaxseed contains both soluble fiber and insoluble fiber. Soluble fiber helps soften stool, so it can pass through the GI tracts and be eliminated more easily. Insoluble fiber helps stimulate the digestive system to move waste through the gut and promote bowel regularity. The two types of fiber work together to support digestive health. However, the National Center for Complementary and Integrative Health (NCCIH) say that there is little evidence to suggest that flaxseed helps reduce constipation.
flax seeds are one of the oldest crops. There are two types of flaxseed, brown and golden, which are equally nutritious.
as mentioned, one tablespoon of flax seeds contains around 2 grams of fiber, which is 10 percent of the daily recommended intake for men and women, respectively.
flaxseed oil: Because some of its nutrients are heat sensitive, flaxseed oil is not suitable for high-temperature cooking. It’s worth noting that flaxseed oil contains more ALA than flax seeds. One tablespoon of ground flax seeds contains 1.6 grams, while one tablespoon of flaxseed oil contains 7 grams.

research on flaxseed

studies show that those who eat flax seeds have a lower risk of breast cancer, particularly postmenopausal women.
Additionally, according to a Canadian study involving more than 6,000 women, those who eat flax seeds are 18% less likely to develop breast cancer.
In one study in people with high cholesterol, consuming 3 tablespoons (30 grams) of flaxseed powder daily for three months lowered total cholesterol by 17% and “bad” LDL cholesterol by almost 20%.
Another study of people with diabetes found that taking 1 tablespoon (10 grams) of flaxseed powder daily for one month resulted in a 12% increase in “good” HDL cholesterol. a large review of 27 studies involving more than 250,000 people found that ALA was linked to a 14% lower risk of heart disease.
In postmenopausal women, consuming 30 grams of flax seeds daily lowered total cholesterol and LDL cholesterol by approximately 7% and 10%, respectively.
A Canadian study found eating 30 grams of flax seeds daily for six months lowered systolic and diastolic blood pressure by 10 mmHg and 7 mmHg, respectively.
For those who were already taking blood pressure medication, flax seeds lowered blood pressure even further and decreased the number of patients with uncontrolled high blood pressure by 17%.
A few studies have found that people with type 2 diabetes who added 10–20 grams of flaxseed powder to their daily diet for at least one month saw reductions of 8–20% in blood sugar levels.
In 2010, researchers looked at the effect of flaxseed on the cholesterol levels of males with moderately high cholesterol. Participants took either a 20 milligram (mg) capsule containing lignans, a 100 mg capsule, or a placebo for 12 weeks.
In 2007, a team of scientists published results suggesting that flaxseed may help reduce the incidence or severity of hot flashes in women not using estrogen therapy during menopause.
In 2012, however, further research by the same team concluded that flaxseed did not, in fact, make any difference.
According to the Arthritis Foundation, flaxseed may help reduce joint pain and stiffness. Some people take it for rheumatoid arthritis, lupus, and Raynaud’s phenomenon.
They add that there is a lack of evidence to support its use for this purpose, but they say that the ALA in flaxseed may help reduce inflammation.
Most of the soluble fiber in flaxseeds is called mucilage. mucilage fiber combines with water to form a gel-like consistency that slows the emptying of the stomach; that leads to increased feelings of fullness, and delays the return of hunger. A meta-analysis of 45 studies concluded that the consumption of flaxseed (particularly 30 grams a day, or about two tablespoons) resulted in reductions in both body weight and waist measurement.
One small study found that giving women flaxseed oil led to significant decreases in skin sensitivity, and reduced skin roughness, and scaling, all while improving skin hydration and smoothness.
Research has found that insoluble fiber slows down the release of sugar into the blood and reduces blood sugar.
One study found that adding 2.5 grams of ground flax fiber extract to a beverage reduced feelings of hunger and overall appetite. The feelings of reduced hunger were likely due to the soluble fibre content of flax seeds. It slows digestion in the stomach, which triggers a host of hormones that control appetite and provide a feeling of fullness.
Flaxseed contains omega-3 fatty acids. Research suggests that these may help prevent different types of cancer cells from growing.
The American Heart Association (AHA) recommend eating more fiber and omega-3s to boost heart health.
In 2013, scientists found evidence to suggest that dietary lignans from flaxseed helped mice recover from radiation exposure.
The mice that consumed lignans had lower levels of inflammation, injury, oxidative damage, and fibrosis, as well as a better survival rate, compared with those that did not.