11 Manfaat Kesehatan Berbasis Bukti Dari Biji Rami

2024 Pengarang: Cecilia Ryder | [email protected]. Terakhir diubah: 2023-12-17 14:21

Flax (Linum usitatissimum), tanaman afiber, pertama kali dibudidayakan di Mesir. Selama berabad-abad, ini telah memainkan peran kunci dalam pengobatan Ayurveda di Asia. Biji rami kaya akan asam lemak omega-3, serat, dan protein.

Biji rami kaya akan lignan yang menawarkan efek antioksidan kuat. Mereka dapat mengurangi risiko jenis kanker tertentu dan membantu pengobatan diabetes. Diyakini juga bahwa bijinya dapat membantu menurunkan berat badan, meningkatkan kesehatan pencernaan, dan melindungi jantung.

Untuk mengetahui lebih banyak tentang manfaat biji rami, teruslah membaca.

Daftar Isi

• Apa manfaat kesehatan dari biji rami?
• Apa Profil Gizi Biji Rami?
• Tips Untuk Menambahkan Biji Rami Ke Dalam Makanan Anda
• Apa Efek Samping Biji Rami?

Apa manfaat kesehatan dari biji rami?

1. Dapat Membantu Dalam Pencegahan Kanker

Beberapa penelitian pada wanita pascamenopause menunjukkan bahwa melengkapi diet dengan biji rami dapat mengurangi risiko kanker payudara (1). Bijinya juga dapat mengurangi pertumbuhan tumor pada penderita kanker payudara. Asam lemak omega-3 dalam bijinya memiliki sifat anti-inflamasi yang membantu dalam hal ini.

Lignan juga ditemukan mengurangi pertumbuhan tumor kanker (2). Penelitian juga menunjukkan bahwa biji rami dapat membantu mencegah kanker prostat (3).

2. Dapat Membantu Pengobatan Diabetes

Studi menunjukkan bahwa suplementasi biji rami menurunkan kadar gula darah puasa sebesar 20% (4). Lebih penting lagi, bijinya mengandung lendir, yang merupakan serat pembentuk gel yang dapat memperlambat pencernaan dan melepaskan glukosa ke dalam darah.

Studi pendahuluan juga menunjukkan bahwa biji rami dapat menunda timbulnya diabetes mellitus. Mereka mengandung senyawa yang disebut SDG, yang dapat mengurangi risiko diabetes tipe 1 dan menunda timbulnya diabetes tipe 2 (5).

3. Dapat Membantu Menurunkan Berat Badan

Karena biji rami kaya serat, mereka dapat membantu manajemen berat badan (6). Bijinya juga mengandung omega-3. Studi menunjukkan bahwa omega-3 dapat menekan nafsu makan dan meningkatkan rasa kenyang - dan ini dapat membantu menurunkan berat badan (7).

Lignan dalam biji rami juga dipercaya dapat meningkatkan metabolisme, yang dapat membantu menurunkan berat badan. Namun, diperlukan lebih banyak penelitian untuk memahami mekanismenya.

Studi juga menunjukkan bahwa biji rami dapat meningkatkan ekskresi lemak sehingga menurunkan jumlah kandungan lemak dalam tubuh. Ini dapat meningkatkan penurunan berat badan (6).

4. Dapat Meningkatkan Kesehatan Pencernaan

Penelitian pada hewan menunjukkan bahwa suplementasi biji rami dalam makanan dapat meningkatkan kesehatan flora usus (8). Serat larut dalam biji rami juga dapat membantu pencernaan, meskipun penelitian pendukung terbatas. Biji rami tanah dipercaya bekerja lebih baik karena memakannya utuh dapat membuatnya melewati sistem Anda tanpa dicerna.

Penggunaan biji rami yang paling umum melibatkan sifat pencahar. Artinya bijinya bisa membuat Anda buang air besar. Mereka juga dapat membantu mengobati sembelit tetapi memastikan Anda minum cukup air setelah mengonsumsinya (2).

Asam lemak omega-3 dalam biji rami dapat membantu mengurangi peradangan dan melindungi lapisan saluran pencernaan. Pada orang dengan sistem pencernaan yang sehat, bijinya mempromosikan flora usus yang bermanfaat (9). Penelitian lebih lanjut diperlukan untuk memahami manfaat omega-3 dan hubungannya dengan flora usus.

5. Semoga Melindungi Hati

Asam lemak omega-3 dalam biji rami telah terbukti mengurangi risiko penyakit jantung koroner. Mereka juga membantu meningkatkan fungsi arteri (10). Sebuah penelitian di Kosta Rika menunjukkan bahwa individu yang mengonsumsi lebih banyak ALA (jenis asam lemak omega-3 dalam biji rami) memiliki risiko serangan jantung yang lebih rendah (11).

6. Dapat Memerangi Peradangan

Dua sendok makan biji rami bubuk mengandung lebih dari 140% nilai harian asam lemak omega-3, yang dikenal dapat melawan peradangan. Asam alfa-linoleat (ALA) dalam bijinya ditemukan dapat menurunkan senyawa pro-inflamasi dalam tubuh (12).

Omega-3 dalam biji rami juga dapat membantu mengobati radang sendi (13).

7. Dapat Mengobati Gejala Menstruasi

Consuming flaxseeds may regularize ovulation. Women who regularly ate flaxseeds were found to ovulate during every menstrual cycle (14). Adding flaxseeds to your diet may also help reduce menstrual cramps, though more research is required to support this effect.

Another important piece of research tells us that flaxseeds may help ease hot flashes. However, some other studies state otherwise, and more research is warranted to understand how flaxseeds work in this regard (15).

8. Flaxseeds Are Gluten-Free

Flaxseeds work as a great replacement for all those gluten-containing grains in your diet (2). In case you are gluten-intolerant, most grains could be hard to digest. This is where flaxseeds can be a good choice for anyone with celiac disease or gluten sensitivity (16).

9. May Be Beneficial During Pregnancy And Breastfeeding

Flaxseeds are a rich source of fiber and omega-3s and a good source of protein – and a pregnant woman requires all these nutrients. Fiber could help treat constipation that often occurs during pregnancy. The protein and omega-3s are critical for the child’s health. However, there is no direct research stating the benefits of flaxseeds during pregnancy or breastfeeding.

As per an animal study, flaxseeds can promote retina and optic nerve development in the offspring (17).

However, we recommend you talk to your doctor before taking flaxseeds for this purpose as there is some conflicting evidence in this regard.

10. May Make Your Skin Glow

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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