How To Eat Flaxseeds? Health Benefits Of Flaxseed

How To Eat Flaxseeds? Health Benefits Of Flaxseed, According To A Nutritionist

How To Eat Flaxseeds?: Is flaxseed the new wonder food? Preliminary studies show that it may help fight heart disease, diabetes, and breast cancer. It’s just a shiny little seed, so how can something so small be so nutritious? Once you learn all the amazing ways flaxseed benefits heart health, lower cholesterol levels, and even plays a part in regulating blood sugar, you’ll be using it every chance you get.

How To Eat Flaxseeds?

There has been quite a lot of debate on how should one consume flaxseeds. It is true that flaxseeds, when not chewed properly, can go undigested, flush out your system. Ground or milled flaxseeds, in that case, make a better choice. You can also opt for flaxseed oil to replace other oils in your cooking. We share with you, some of the easiest ways in which you can incorporate flaxseeds in your daily diet.”If you buy whole flaxseeds, grind as needed and add to yogurt, oatmeal, cereal, smoothies, casseroles, and baked goods.

What are flaxseeds?

Flax seeds, also known as linseeds, are the seeds of the flax plant. Every part of the flax plant has its use. Flax fibers are used to make linen and rope. Flax seeds are also used to make linseed oil, used in woodworking and carpentry.

How to use flaxseeds

Since whole flax seeds aren’t able to be fully digested by the body, they have to be ground up before you eat them. The best way to do this is in a small coffee grinder, spice mill, or even a mortar and pestle. Grind just what you need, though, because ground meal spoils quickly.

Nutrition facts

Flaxseeds have 534 calories per 3.5 ounces (100 grams) — corresponding to 55 calories for each tablespoon (10 grams) of whole seeds.

They consist of 42% fat, 29% carbs, and 18% protein.

One tablespoon (10 grams) of whole flax seeds provides the following nutrients (4Trusted Source):

Calories: 55
Water: 7%
Protein: 1.9 grams
Carbs: 3 grams
Sugar: 0.2 grams
Fiber: 2.8 grams
Fat: 4.3 grams

10 health benefits of flax seeds that are backed by science

1. Flax Seeds Are Loaded With Nutrients

Grown since the beginning of civilization, flax seeds are one of the oldest crops. There are two types, brown and golden, which are equally nutritious. A typical serving size for ground flax seeds is 1 tablespoon (7 grams). Just one tablespoon provides a good amount of protein, fiber, and omega-3 fatty acids, in addition to being a rich source of some vitamins and minerals.

2. High in Omega-3 Fats

Omega-3 essential fatty acids, “good” fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.

3. Helps indigestion

These seeds are full of fiber and hence act as a natural laxative. They can be consumed daily for proper digestion and improving bowel movement.

4. High in potent antioxidants too

Flaxseed is a top source of particularly health-protective antioxidants called polyphenols. These antioxidants are thought to protect against heart disease and cancer, as well as cell-damaging oxidative stress—which means they may help fend off premature aging and neurodegenerative diseases (like Alzheimer’s and Parkinson’s) too.

5. Good for losing weight

Flaxseed is low in carbohydrates, making it an ideal choice for people trying to limit their intake of sugar and starch. It’s also a boon for vegetarians as it is a good source of non-animal source of omega-3 fatty acids. It is often used as an egg substitute in bakeries to add body to the food.

6. Beneficial for female health issues

Flaxseed is especially beneficial for women. It’s known to help women’s fertility by improving their chances of conception. Flaxseeds also help in promoting normal ovulation and in restoring hormonal balance. It also protects postmenopausal women from the risk of cardiovascular disease.

7. Help lower cancer risk

Flaxseed has been shown to prevent the development of tumors, particularly cancers of the breast, prostate, and colon. That may be because flax is rich in lignans. These plant compounds are thought to have antiangiogenic properties, which means they may stop tumors from forming new blood vessels and growing. One study involving more than 6,000 women, found that those who regularly consumed flaxseed were 18% less likely to develop breast cancer.

8. Improve hot flashes

The research is mixed, but some studies suggest flaxseed can help with this symptom of perimenopause. One study found that women who consumed 20 grams of crushed flaxseed twice a day, mixed into cereal, juice, or yogurt, had half as many hot flashes as they did before. The intensity of their hot flashes dropped too, by more than 50%.

9. Improving cholesterol and heart health

Eating more fiber and omega-3s to boost heart health. Lignans, too, may help prevent cardiovascular disease. Flaxseed contains all of these nutrients. Flaxseed also contains phytosterols. Phytosterols have a similar structure to cholesterol, but they help prevent the absorption of cholesterol in the intestines.

Consuming phytosterols may therefore help reduce levels of low-density lipoprotein (LDL), or “bad,” cholesterol in the body.

10. Improving blood sugar

Lignans and other phytoestrogens may help reduce the risk of chronic conditions such as diabetes. In 2013, scientists gave 25 people 0 g, 13 g, or 26 g of flaxseed every day for 12 weeks. The participants had prediabetes and were either males with obesity or overweight or females who had undergone menopause.

How To Eat Flaxseeds? Health Benefits Of Flaxseed, According To A Nutritionist