Michael Mosley says daily food item can protect heart and reduce blood sugar

On a recent episode of his BBC podcast, Just One Thing, the health expert explored the benefits of consuming flax seeds daily. Dr Mosley said the small oil seeds, also known as Linseeds, are packed with 'fibre, protein and healthy fatty acids.'

They have a slight nutty flavour and can be sprinkled on almost anything, including porridge and cereal. They could even be ground down and added to salads.

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Eating flaxseeds can help lower blood pressure and improve your skin thanks to the its fatty acids and antioxidants content. Dr Mosley explained that a small German study on women with sensitive skin found that 12 weeks of consuming a two-gram flaxseed oil supplement improved their skin quality. Their sensitivity decreased and they experienced a boost in both hydration and smoothness.

Researchers reckon this could be down to a fatty acid called Alpha Lipoic Acid (ALA). Dr Grant Pierce, from the University of Manitoba, was involved in a major flaxseed stud which found a daily dose of flaxseed lowered both cholesterol and blood sugar levels. He explained the three components of flaxseeds that are good for our health - including ALA.

Dr Pierce said ALA is 'an omega 3 fatty acid, an anti-inflammatory'. He noted that inflammation is important in most diseases including cardiovascular.

Meanwhile flax seeds are high in fibre, which can help not only with constipation, but also lowers blood sugar levels and reduces cholesterol. A different 2020 study found 30g of ground flaxseed could lower blood sugar levels across a day. This could be especially beneficial for people whose family have a history of heart disease or diabetes.

The third beneficial component of flax seeds is lignans, which are antioxidants. According to the National Institute of Health, benefits attributed to lignans have included a lowered risk of heart disease, menopausal symptoms, osteoporosis and breast cancer.

Dr Pierce explained: "Flax is unique because it has all three of these components. It has a number of beneficial effects. It seems to stop blockages in the arteries, it seems to stop irregular heartbeats, it seems to help in heart attacks and recovering from heart attacks.

"Most importantly, it seems to lower blood pressure in people who have high blood pressure, or what we call hypertension."

Dr Mosley rounded off the episode by sharing a simple smoothie recipe to help incorporate flaxseed into your diet. He added a table spoon of ground seeds to some berries, some milk, a dash of cinnamon powder and blended it all together.

He also suggested sprinkling the powder on yoghurts, cereal or even in salads.

Just One Thing is available to stream now on BBC Sounds.

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