What if I told you that the secret to improved health and vitality could lie in one small seed? Yes, flaxseeds are small but mighty, offering you a tonne of nourishment all at once along with a host of other health advantages. It is a nutritional powerhouse due to its abundance of lignans, dietary fiber, and omega-3 fatty acids, which lower your risk of diabetes, cancer, heart disease, and stroke.
Are you interested in learning about flaxseed’s numerous other uses and advantages? If so, you’re at the right spot. Let’s explore this blog to learn more about the tremendous benefits that these tiny seeds can provide.
What Is a FlaxSeed?
Flaxseed, alternatively referred to as flax or linseed, is the plant’s seed. It can be eaten whole, processed into a powder, or as flaxseed oil. It ranges from reddish brown to light yellow, sometimes known as golden flaxseed bringing a mild, nutty flavor to your foods. You can easily incorporate them into your diet – grinding them is the best way to utilize flaxseed benefits.
Flaxseed Benefits
A nutrient-dense seed, flaxseed can be utilized whole, ground into a powder, or crushed into little pieces. It has a variety of nutrients that could be good for your health like:
1. Carbs and Fibre
Contains 29% carbs which is a whopping 95% of fiber. Two tablespoons of flaxseeds contain 6 grams of fiber.
20% to 40 % are soluble fibres and 60 to 80% are insoluble ones. The soluble fiber helps to,
- Regulate blood sugar levels
- Promotes digestive health by feeding gut bacteria
- Lower cholesterol
- Ease constipation
- Prolong the feeling of fullness
2. Fats
Flaxseed contains 42% of fats. One tablespoon of it has 4.3 grams of fat.
This fat content is composed of
- 73% polyunsaturated fatty acids, such as omega-6 fatty acids and the omega-3 fatty acid alpha-linolenic acid (ALA)
- 27% monounsaturated and saturated fatty acids
Saturated fats are sometimes called ‘unhealthy fats’ because they increase the risks of heart disease and stroke, whereas unsaturated fats are good for health. After all, it supports your heart. That too when used in moderation.
Omega-3s, a type of polyunsaturated fat, are better for you to eat than saturated fat.
Your body cells work better when you take omega-3 fatty acids. They are an essential component of your cell membranes, promoting intercellular communication and serving to give structure.
Furthermore, omega-3 fatty acids promote health and give your body energy in the form of calories.
3. Antioxidants
They contain lignans which is a powerful anti-oxidant that that may slow tumor growth by preventing them from forming new blood vessels. Lignans are a type of phytoestrogen, which is a plant-based nutrient that acts in a similar way to estrogen.
4. Magnesium
Aids in DNA synthesis and bone strength. Occurs in high amounts in grains, seeds, nuts, and green leafy vegetables, playing a vital role in the body.
5. Choline
It is a B-Complex vitamin that facilitates intercellular communication.
6. Polyphenols
Flaxseeds are a rich source of polyphenols, containing 229 milligrams per tablespoon. They guard cells against oxidative stress, cancer, and other chronic illnesses.
Nutritional Quality
One tablespoon (10 grams) of whole flax seeds provides the following nutrients.
Flaxseed Benefits Regarding Health
Many conditions can be treated with flaxseed, such as
1. Improving Digestive Health
Flaxseed can help reduce symptoms of IBS and constipation. It contains soluble and insoluble fiber that protects your digestive tract lining and improves gut health.
2. Cholesterol
Flaxseed may help lower your blood cholesterol levels, both total and LDL, which may help minimize the risk of heart disease.
3. Heart Health
The seed has a high protein and fiber content as well as lignans and omega-3 fatty acids, which may help protect your heart.
4. Menopause
Flaxseeds may help with menopausal symptoms such as hot flashes, vaginal dryness, and mood changes.
It is also a wonderful source of protein, minerals, and vitamins. However, since it’s considered an incomplete protein, you need also to intake protein from other sources, such as fruits, vegetables, meat, fish, eggs, and supplements.
Do Flax Seeds Help in Reducing Weight?
Yes, they reduce your hunger and cravings. As the fiber content in the seed is high, it keeps you full for a longer period. This can help suppress your desire to eat if you’re cutting calories for weight loss.
Additionally, your digestive tract is stimulated by foods rich in fiber.
How to Intake Them?
Here are some of the Ideas to make a flaxseed meal
a, Add to Cereal
For added flavor and fiber, add ground flaxseed to cereal, either hot or cold.
b. Add to Baked Goods
Add ground flaxseed to waffles, pancakes, bread, muffins, and other baked foods.
c. Substitute in Vegan Recipes
Additionally, two teaspoons of ground flaxseed combined with two tablespoons of water can be used to replace one egg in vegan recipes.
d. Combine with Additional Dishes
Include a couple of teaspoons of it in yogurts, soups, mayonnaise, and cereal recipes. It can also be added to salads and salad dressing.
e. Sip it with Water
You can also soak flax seeds in water and drink it. This also gives you enough nutrients that are needed for your body.
f. Add to Smoothies
Blend a tablespoon of it into your morning smoothie with cottage cheese, fruits, yogurt, spinach, and your choice of liquid if you wonder how to have flaxseeds.
Apply as a Dipping
Mix cinnamon and ground flax to make a fruit dip.
Note: Always seek a healthcare professional before using any supplements and make sure the dosage is right for your needs.
Precaution
Flax seeds are safe when used in moderation. But there are some tips to keep in mind while having them in your diet.
Remember to drink a lot of water while using it in any form. If you are not hydrated enough, your body cannot digest the excess fiber. This results in constipation and stomach cramps.
Final Note
As of now you know the various uses and benefits of flaxseeds which are a nutritional powerhouse with a plethora of health advantages. Including them in your diet can improve your general health and lead to a more active way of living.
