Hasn’t the super emerging food made to your diet yet? Are you still in search of the flax seeds nutrition content and how beneficial it is for your health? Well, then your search has surely made to the best blog that’ll tell you everything about flaxseeds. Please scroll down to know what the amazing health benefits of flax seeds are and how it keeps you fit. Hang in there, and you’ll surely be in for a surprise!
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Health Benefits of Flax seeds
Here you will find out how high in nutrition flaxseeds are, and how beneficial it is for your health. So, let’s not waste a minute in discovering the health benefits of flax seeds. Here are the following:
Flax Seeds are High in Nutrition
Do you know that flaxseeds are not a newly discovered crop? It has been in existence for years and has made itself to numerous diets for centuries. You will find flaxseeds to be of two types- golden and brown. The nutritional value in both is almost the same.
When you consume a tablespoon of flaxseeds, you’re providing yourself with omega-3 fatty acids, protein, and fiber. Plus, you are supplying your body with minerals and vitamins.
With a tablespoon of ground flaxseeds, you are getting:
- 1.3 grams of protein
- 37 calories
- RDI of 2% iron
- RDI of 7% magnesium
- 0.3 grams of saturated fat
- 3 grams of total fat
- 0.5 grams of monosaturated fat
- RDI of 4% phosphorus
- RDI of 2% potassium.
- 2 grams of polyunsaturated fat
- RDI of 8% vitamin B1
- 1597 mg of omega-3 fatty acids
- RDI of 2% vitamin B6
- RDI of 2% folate
It would be best if you keep in mind that, though the flaxseeds contain numerous other nutrients, most of the health benefits of flax seeds are because of the omega-3, fiber, and lignans it possesses.
Flax Seeds Are Rich in Omega-3 Fatty Acids
Are you someone who doesn’t like fish? Well, then flaxseeds should be a food you must include in your diet. It is a great source of omega-3 fatty acids that benefits your health tremendously.
Since flaxseeds are a plant-based source of omega-3, you usually get a good amount of alpha-linolenic acid which is also known as ALA.
Amongst the two important fatty acids, ALA is one of them. Your body is unable to produce the right amount of fatty acids. So, you need to get the correct amount of ALA from foods that are rich in them.
Numerous studies show that ALA is good in preventing you from having cholesterol deposition in the heart blood vessels. More so, you can also reduce artery inflammation, and the rate of tumor growth can be decreased by consuming ALA from flaxseeds.
A study conducted in Costa Rico was conducted at 3638 participants. These participants were given a good amount of ALA, which showed a reduced risk of heart attack than the people who consumed low amounts of ALA.
More so, you can also reduce the chances of heart problems and strokes when you consume ALA through flaxseeds. Another recent study showed that ALA, which is an omega-3, is better to keep your heart healthy, in comparison to two other omega-3s like EPA and DHA.
Flax Seeds Are High in Lignans
The health benefits of flax seeds in preventing the chances of cancer are very powerful. That is because flaxseeds contain plant compounds known as lignans. These contain both estrogen and antioxidative properties, out of which both can reduce the chances of cancer and improves health overall.
The amazing fact is that flax seeds possess more than 800 times lignans than any other plant-based sources of lignans.
In some studies, it is seen that women who eat flaxseeds reduce the chances of having breast cancer, and it is particularly seen in women having menopause.
More so, a study conducted in Canada showed that more than six thousand females were given flaxseeds and seen to have 18% fewer chances of having breast cancer. So, you can conclude that the flax seeds benefits for females are immensely powerful.
But there is nothing to disheartened that’s because the health benefits of flax seeds on men are powerful too. Studies show that fifteen male participants were given 30 grams of flaxseeds each day with a low-fat diet for a set period, and it showed remarkable results in lowering the chances of prostate cancer in them.
Many more studies have also claimed that flaxseeds are great to prevent skin and colon cancer too. But there is a requirement for more studies in this regard. However, the flax seeds benefits for females and males concerning the prevention of other kinds of cancer are very effective.
Flax Seeds Are Highly Fibrous
Do you suffer from constipation? Are you someone who has a disturbing bowel system? Well, then flaxseeds are right here to your rescue.
You can have a tablespoon of flaxseeds and provide yourself with three grams of fiber. Interestingly, you are supplying your body with 8% to 12% of the daily recommended intake for women and men.
Don’t you want to know more? Well, flaxseeds contain two types of fiber-soluble and insoluble. Flaxseeds possesses around 20 to 40 % soluble fiber and around 60 to 80% insoluble fiber.
Both the fibers you supply to your body start its fermentation by the bacteria present in the large intestine. Then the stool starts forming in bulks, and you ensure bowel movements regularly.
The soluble fiber present in flaxseeds increases the content consistency in the intestines and reduces the rate of digestion. All of which helps you in lowering the cholesterol levels and blood sugar levels.
The insoluble fiber present in flaxseeds helps you absorb more water which can bind the stool and form a bulk, that helps you have a soft stool movement. More so, you can keep away from constipation and relieve yourself from digestive problems like diverticular diseases and irritable bowel syndrome.
Flax Seeds Improves Cholesterol Levels
The health benefits of flax seeds in reducing the levels of cholesterol are very powerful too. It is seen that some people having high levels of cholesterol can reduce the bad cholesterol level by consuming around 30 grams of ground flaxseeds every day. It can reduce the level of bad cholesterol by more than 19%.
One more study conducted on diabetic patients showed that consuming one tablespoon of ground flaxseed, which is almost 10 grams, can increase the levels of good cholesterol.
Moreover, flaxseeds can benefit women who have menopause at a significant level. All you need to do is consume around 30 grams of flaxseeds and lower the levels of LDL and total cholesterol by almost 10 to 7% respectively.
All of these happens because of the fiber content present in flaxseeds which can help in binding bile salts and further excreting it out of the body.
Flax Seeds Lowers Blood Pressure Levels
It is seen that the levels of blood pressure can reduce naturally when you consume flaxseeds.
A study done in Canada showed that people consuming around 30 grams of flax seeds every day for a long period of six months lowered the levels of diastolic and systolic blood pressure.
And for people who are on medications that treat blood pressure, can keep their blood pressure levels more in control by consuming flaxseeds. The reduction level is seen by a whopping 17% decrease in them.
More so, another review that concluded 11 large studies showed that consuming flaxseeds per day for three months or more can lower the levels of blood pressure by 2mmHg.
Moreover, there is also a result that shows blood pressure can reduce the chances of people dying of a stroke reduce by 10% and by a heart attack by 7%.
Possesses Good Amounts of Protein
One of the best sources of plant-based protein is flaxseeds. And the protein content present in them is very rich and effective on your health overall. Moreover, flaxseed’s protein content is rich in amino acids too. Some of the amino acids, flaxseeds contain are glutamic acid, aspartic acid, and arginine acid.
Many studies done in laboratories and on animals have shown that the protein present in flaxseeds can improve your immune system functioning, lowers the levels of cholesterol, prevents tumor formation, and also contains anti-fungal properties.
Are you thinking about going vegan for a while? Well, then you can choose flaxseeds instead. The protein content present in it can prove to be one of the best sources of protein.
As a matter of fact, a study recently conducted on 21 adults were given both plant-based protein and animal-based protein. The study concluded that the satiety, appetite, and the intake of food in the intervals were no different from each other. Both the animal-based protein and plant-based protein supplied the body with the same amount of levels your body requires.
Flax Seeds Controls Blood Sugar Levels
A very common and fast-growing problem in the entire world is typ2 diabetes. It happens when you do not secrete the right amount of insulin to absorb blood, or your body gets resistant to insulin.
A study conducted on few people having type 2 diabetes showed that when they were given around 10 to 20 grams of ground flaxseeds daily for a month, the blood sugar levels reduced by 8 to 20%.
Researchers conclude that this happens due to the presence of insoluble fiber present in flaxseeds. That’s because the insoluble fiber content can lower the rate of sugar release and further causes your blood sugar levels to fall.
Although a contradictory study showed that there were no changes in improving diabetes and lowering blood sugar levels. However, it may be because the study was conducted on a fewer number of participants, and they were given flaxseed oil and not flaxseed powder.
The benefit of flaxseed oil differs from the ground or whole flaxseeds. That’s because the composition of flaxseeds changes when it is made into an oil. However, you can always consume flaxseeds in the right amounts to reap its health benefits.
Flax Seeds Helps in Weight Loss
You can eat flax seeds for weight loss and benefit from it tremendously. It proves to be a great snack and can keep you full for long. More so, your frequent food cravings can be controlled when you consume flax seeds.
A study done on participants showed a remarkable difference in reducing hunger and appetite by adding only around 2.5 grams of flaxseeds powder to their diet.
It is believed that this took place basically because of the soluble fiber content present in flaxseeds. That’s because the soluble fiber can reduce the levels of digestion and also activates other hormones that make you feel full for a really long time. So, you can consume flaxseeds can reduce your hunger and further food cravings, which can further help you lose weight. So, if you’re on a weight loss process, you have to eat flaxseeds to achieve your goal.
Flax Seeds Is a Flexible Ingredient
How to eat flaxseeds? Is that what you want to know after know all the flaxseed benefits? Well, flaxseeds prove to be a very adaptable food that can make its way to many food items. So, let us check out the various ways you can add flaxseeds to your diet. Here are the following:
- Mix the roast flaxseeds or raw flaxseeds in your smoothie and start your day with the perfect nutrition.
- You can drizzle some flaxseed oil on your salad as a dressing.
- If you like your cereals to be nice and crunchy, try sprinkling some whole flaxseeds on your morning cereal.
- To your plain yogurt with some flaxseeds.
- Replace some portions of flour with flaxseed powder for making bread, muffins, cookies, and more.
- You can add the ground flaxseeds to your daily beverage.
- Use them as a substitute for eggs
- Add them to a meat patty to make it crunchier and tastier.
Final Thoughts
You now know what the health benefits of flax seeds are and how to eat flaxseeds too! So, waste not a minute more, and add them to your diet ASAP, to enjoy the enormous benefits it possesses. But remember to consume them in the correct amounts or else the flax seeds side effects might start reflecting. To make the most of flaxseeds, you need to consume them in the form of food and in the correct amounts.
