Why eating flaxseed helps reduce menstrual cramps
Rich in omega-3 fatty acids:
Flaxseeds are rich in omega-3s, which have anti-inflammatory properties that are essential for the body. A study published in the European Journal of Medical Research found that flaxseed oil has anti-inflammatory, immunomodulatory, and antibacterial properties that help women reduce the discomfort caused by their periods.
Contains lignans:
According to the Journal of Clinical Endocrinology and Metabolism, lignan levels in urine during the menstrual cycle can help balance hormones. Eating flaxseeds provides the body with a significant amount of lignans, these phytoestrogens are estrogen-like compounds derived from plants, which can help balance estrogen levels, reducing symptoms related to hormonal fluctuations during the menstrual cycle.
Contains fiber:
The high fiber content in flaxseeds aids digestion and helps regulate insulin levels. This also helps balance hormones and reduce menstrual symptoms. A study published in the journal Healthcare found that flaxseeds are beneficial for gut bacteria due to their soluble fiber content.
Hormone regulation:
Eating more flaxseeds can make the luteal phase of the menstrual cycle longer. This helps ovulation become more regular and increases progesterone levels in the body, reducing menstrual pain.
How to add flaxseed to your daily menu to help reduce menstrual cramps
- Ground flaxseed: Add 15 - 30 grams of ground flaxseed to your daily smoothie, yogurt or oatmeal to help your digestive system work more smoothly and increase nutrient absorption.
- Flaxseed oil: Using flaxseed oil in salad dressings or smoothies (about 15 - 30ml per day) can provide omega-3 fatty acids that help reduce inflammation.
- Baked goods: You can add ground flaxseed to baked goods such as banh mi or muffins to not only enrich the dish with flavor but also provide more nutrients for the body.
- Flaxseed tea: Soak ground flaxseed in hot water to make a tea, this drink is very beneficial for the body thanks to its ability to soothe muscle spasms.
