Nutritional Benefits of Flaxseeds and Pistachios

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Flaxseed is sometimes also called linseed. It is a tiny seed with a nutty taste and smells that you can use in many ways in cooking. Flax comes from a plant with blue flowers and flat seeds ranging in colour from golden yellow to reddish brown. This plant is in the family Linaceae. Eating flaxseed is suitable for many body parts, from your heart to your digestive system. Please keep reading to find out the best things about flaxseed and easy ways to add it to your diet. We are some of the most reliable and affordable flaxseed suppliers and pistachios exporter in town. 


Benefits of Flaxseed


Fibre, lignans, and alpha-linolenic acid (ALA), a type of omega-3 fatty acid, are the main things in flaxseed that are good for your health. Eating flaxseed has many benefits, such as a lower risk of certain cancers and better heart, digestive, and metabolic health.


  • Risk of Cancer


Flaxseeds are a great source of lignans. Lignans are plant chemicals that fight free radicals, reduce inflammation, and act like estrogen. Studies with animals and people have shown that the lignans in flaxseed reduce the risk of breast cancer. A study examining the food frequency questionnaires of 2,999 women with breast cancer and 3,370 healthy women found a link between eating flaxseed regularly and a lower risk of getting breast cancer. 


A review also found that flaxseed reduced hot flashes, cell proliferation (when cancer cells divide), mammographic breast density, and death rates among women with breast cancer.


Some research suggests that flaxseed may help men with prostate cancer as well. In a study for prostate cancer patients, researchers found that men who ate flaxseed every day had lower prostate-specific antigen levels (PSA). This research also shows how fast cancer may be spreading.


  • A Healthy Heart


Low-density lipoprotein (LDL) and total cholesterol levels go down in people with cardiovascular disease who eat flaxseed. In a study that compared the effects of milled flaxseed with cholesterol-lowering drugs (statins) and a placebo (whole wheat with statins), flaxseed lowered circulating LDL levels by 15%.


Flaxseed and flaxseed oil may also help lower high blood pressure, a significant risk factor for heart disease. A systematic review in 2015 showed that whole flaxseed was the best way to lower blood pressure. More so than flaxseed oil or lignin extract, especially if you eat it for 12 weeks or more.


  • Keeping Track of Blood Sugar


Eating flaxseed can help control blood sugar levels in a big way. A 2017 meta-analysis found that flaxseed, but not flaxseed oil or lignan extract, improves insulin sensitivity and blood sugar control, especially when eaten for at least 12 weeks. People think that the soluble fibre and lignin in flaxseed are partly to blame for these effects.


Fibre helps control blood sugar by slowing the absorption of glucose during digestion. Lignans can stop the expression of the PEPCK gene, making it easier for manufacturers to produce glucose through the gluconeogenesis pathway.


  • The health of the Brain and Mind:


New human studies show that flaxseed and flaxseed oil can help with depression. In 2020, researchers observed that women with depression who took flaxseed oil twice a day for ten weeks had fewer symptoms of depression. They also had higher protein levels that help nerve cells grow, mature, and stay healthy. This protein is called a brain-derived neurotrophic factor (BDNF). 


Researchers have done few studies on humans, but studies on animals show that the omega-3 fatty acids in flaxseed play a significant role in how the brain grows and develops. One study found that pregnant rats who eat flaxseed gave birth to pups with heavier brains.


  • The Health of The Gut


Because it has much fibre, flaxseed may help people with common digestive problems like constipation.


In 2020, a study compared the effects of flaxseed flour and a lactulose solution on people with functional constipation. They reported that flaxseed flour is more effective at increasing the number of bowel movements, making them more accessible, and improving the quality of life of the people. Another study found that patients had more bowel movements when they ate cookies made with flaxseed.


  • Skin Wellness


Studies have shown that the anti-inflammatory effects of omega-3 fatty acids in flaxseed and oil may help improve the signs of sensitive skin. In one study, people who took flaxseed oil for 12 weeks saw their skin become less sensitive, rough, and flaky. Their skin also became smoother and more hydrated.


Benefits of Pistachios


Pistachios are not only a great way to decorate sweets, but they are also one of the most healthy foods you can eat. They are powerhouses of nutrition and are full of anti-oxidants like lutein, beta-carotene, and gamma-tocopherol. It will stop cell damage, which may lower the risk of getting sick. It also has a lot of protein, fibre, vitamin E, vitamin K, vitamin B6, thiamin, folate, vitamin B5, and minerals like potassium, calcium, copper, phosphorus, and manganese. Pistachios are also rich in essential fatty acids.



  • May Lower the Level of Cholesterol:


Several studies show that eating a handful of pistachios helps lower the levels of bad cholesterol (LDL) and raise the levels of good cholesterol (HDL). It also shows that pistachios help lower blood levels of total cholesterol. Likewise all these benefits make you less likely to get long-term heart disease like a stroke.


  • Suitable for the Heart:


If you eat a moderate amount of pistachios, it may be suitable for your heart. Arginine is an amino acid that one can find in these nuts. People also know that arginine can help bring down blood pressure. They have a lot of monounsaturated fatty acids, which can help lower blood pressure. They can also lower harmful cholesterol levels, which helps keep your heart’s blood vessels clean.


  • May Help Keep Blood Vessels Healthy:


The endothelium is a layer that lines the inside of blood vessels. Endothelial dysfunction that lasts long can cause heart diseases like stroke. By making your blood vessels wider, pistachios help keep your blood vessels healthy. Pistachios have many amino acids, L-arginine, which the body uses to make nitric oxide. Nitric oxide is a chemical that is very important in making blood vessels wider.


  • Help People Lose Weight:


Pistachios are full of dietary fibres and proteins, which may make you feel full and help you lose weight. Most importantly fibres help speed up the body’s metabolism, making losing weight easier. Monounsaturated fatty acids in pistachios help you control your weight and keep inches off your waist over time. Pistachios are also low-calorie snacks, so you can eat them whenever you are hungry.


  • Could be Suitable for Gut Bacteria:


There are a lot of dietary fibres in pistachios, which can help your digestive system. The bacteria in your gut turn the thread in pistachios into short-chain fatty acids called butyric acids. So, they can make a big difference in the number of bacteria in the heart. Constipation can also be avoided by eating more fibre.


  • May Help Keep Blood Sugar Levels in Check:


Pistachios have a low glycemic index, even though they have a lot of fatty acids. Pistachios help keep blood sugar levels in check and lower them. Some studies show that pistachios help raises the level of peptide 1. It is a hormone that controls the sugar in the blood of people with diabetes.


The results of another study show that the fibres and healthy fats in pistachio are suitable for long-term blood sugar control.


  • May Work as a Pain Reliever:


Monounsaturated fatty acids, which you can find in pistachios, help fight inflammation.  They help fight inflammation inside the body, especially in people with heart disease.


  • Help to Improve Vision:


Pistachios are a good source of nutrients that are important for the health of your eyes. It has lutein and zeaxanthin, which you can find in a person’s retina. By eating enough of these anti-oxidants, you can avoid vision problems like macular degeneration and cataracts that come with ageing. They also have a lot of zinc, which makes it less likely that you will have trouble seeing them at night.


  • Might Make the Immune System More Robust:


If we eat pistachios every day, it might help our immune system. Firstly they have a lot of vitamin B6, vital for a healthy immune system. Because it also has antioxidants, which may help fight off infections.


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