You need to integrate this food in your diet now! This tiny seed is considered one of the most powerful plant foods in the world. Research indicates that flaxseed can reduce your risk of certain serious diseases as well as promote proper health and nutrition, and more.
Flaxseed has actually been used by different populations since ancient times and was originally grown in the United States by colonists for use in textile production.
Long years of research have shown that flaxseed and its byproducts contain loads of essential minerals and vitamins, which makes this seeds a real superfood that should be included in every diet plan.
1. High Nutritional Value
Flaxseed is known for its high nutrient content. According to the latest studies on the nutritional health of these seeds, just one tablespoon of ground flaxseeds consists of almost 1,600 mg of Omega 3 fatty acids.
Amazingly, the same serving also includes increased amounts of vitamin B6 and B1, proteins, iron, zinc, folate, calcium, phosphorus, selenium, fiber, manganese, and magnesium. This makes it easier to see why it’s one of the most nutrient rich foods on the globe and the upcoming health benefits are even more stunning.
2. High Omega 3 Levels
Flaxseeds are filled with alpha-linolenic acid (ALA), a type of omega-3 fatty acid usually found in plants. Omega 3 is highly important for heart health. In fact, according to a study published in the journal Circulation and other health pages, individuals who consumed higher ALA levels had a lower risk of heart attack.
Another review in the American Journal of Clinical Nutrition showed that increased ALA consumption is linked to 14% decrease in risk of heart disease. Actually, ALA is regarded as a healthy fat and experts recommend that it should be included in a balanced diet.
3. Anti-Cancer Superfood
These amazing seeds are also a great source of lignans, plant compounds that contain antioxidant properties. According to multiple online health magazines, flaxseed has around 800 times more lignans than all other crops, which makes it an excellent anti-cancer food.
The journal Cancer Causes and Control published a Canadian study that examined over six thousand women and the results were that women who consumed flaxseeds an 18% lower risk of breast cancer. A smaller study published in the journal Urology also showed that men who consumed flaxseeds had reduced risk of developing prostate cancer.
Furthermore, another study published in the Journal of Nutrition found that the lignans in flax seeds can also lower the risk of ovarian and endometrial cancers.
4. High Fiber Content
This is one of the most amazing benefits of flaxseeds, as they contain up to 40% of soluble fiber and up to 80% of insoluble fiber. In fact, a study in the Journal of the American Dietetic Association had shown that just one tablespoon of flaxseeds can provide you with about 12% of the suggested daily fiber intake for women and 8% for men.
For optimal health, it is recommended to consume from 30 to 40 g of high fiber goodies every day. Flax seeds will make a great addition to your daily diet since they are both high in fiber and low in carbs.
5. Cholesterol Management
Flaxseeds can also help you regulate cholesterol levels. According to a study published in the Biomedical Journal and other health pages, individuals who consumed 3 tablespoons of flaxseed on a daily basis for 3 months had 17% lower levels of total cholesterol and 20% lower bad cholesterol levels.
Moreover, another study published in the journal of Nutrition and Metabolism found that adding flax seeds into your diet can naturally reduce cholesterol levels.
6. Blood Pressure Regulation
As we mentioned earlier in this article, flax seeds are rich in Omega 3 fatty acids, so it’s no surprise that they have the ability to promote healthy blood pressure levels.
In fact, a study published in Hypertension had revealed that individuals who consumed 30 g of flax seeds on a daily basis for 6 months had lower diastolic and systolic blood pressure.
You can easily add flax seeds to your morning smoothies for extra nutrients and energy. Keep reading to find out various simple ways you can include these great seeds into different common recipes.
7. Blood Sugar Control
The increasing rates of diabetes in both old and young individuals are scary and prevention remains the ultimate weapon against this disease. Fortunately, you can easily prevent many health problems through some diet adjustments, such as starting to eat flax seeds.
Multiple studies have shown that people with type 2 diabetes who included a few grams of flaxseed into their diets could have from 8% to 20% lower blood sugar levels. Moreover, researchers claim that the high insoluble fiber content in flaxseed restraints glucose release in the blood stream.
8. High Protein Content
This will probably surprise you, but these little wonderful seeds are actually rich in both plant-based and high-quality proteins that are packed with amino acids, aspartic acid, arginine, and glutamic acids.
The health benefits of flaxseeds are countless and it’s just time for people to start recognizing the nutritional power that they can add to various diets. Also, vegetarians, vegans, and anyone who don’t eat meat can use flaxseed as a great alternative source of protein.
9. Improved Satiety
If you want to reduce hunger strikes and improve satiety, you certainly should consider including flaxseeds into your diet. According to a study published in the journal Appetite, volunteers who added flaxseeds into their drinks reported less hunger as well as overall appetite.
Since flaxseed is loaded with fiber and healthy fats, it will keep you full for a longer time so you’ll generally eat fewer calories throughout the day, which may result in weight loss. Moreover, ALA fats in flax are particularly important for weight loss in their ability to reduce inflammation because an inflamed body holds on more to excess weight.
You should start adding a couple of teaspoons of ground flaxseed to all of your smoothies, salads, and soups, or make it an essential part of your weight loss plan.
10. Versatile Ingredient
The nutritional health you can attain through consuming flax seeds is unbelievable, yet very real and scientifically proven. In addition to all the previous health benefits and risk reduction of several health problems, flaxseeds are a super functional food ingredient.
You can easily include these seeds into your daily diet by adding it to almost everything, from pastries and juices to meat patties and cereals.
How to Include Flaxseed into Your Diet
– Morning Smoothie: Add 1 to 3 tablespoons of ground flaxseed to the mixture.
– Yogurt: Mix a tablespoon of flaxseed with raw honey and add to yogurt.
– Baked Goods: Bake ground flaxseeds into bread, cookies, and muffins.
– Sprouted Granola: Simply add some flaxseed to your homemade sprouted granola.
– You don’t want to eat eggs? You can mix flaxseed with water and serve as an egg substitute.
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