Have you ever looked at a package of granola or a recipe online that requires flax seed and I thought, what is that? While chia seeds are slightly more popularly used in recipes like overnight oats or even puddingFlaxseeds are the underdog ingredient you should start paying attention to. Especially when you learn about all the amazing ways this little seed can benefit your body!
From improving your digestion to lowering your risk of disease (and even improving your cognitive function!), here are the many ways adding flaxseed to your recipes can benefit your long-term health, as well as some caveats to consider when start . Then for even more healthy eating tips, here are the The 5 healthiest seeds you should add to your diet.
If you’re looking to increase your fiber intake easily, adding flaxseed to your meal can be a great way to start. One tablespoon of whole flaxseed has almost 3 grams of fiberwhich equates to 11% of your recommended daily value.
According to the American Heart AssociationYou should get an average of 25 to 30 grams of fiber a day, but Americans average only 15 grams. A low fiber diet not only does it affect your weight management efforts, but it can also cause digestion problems and even increase your risk of developing chronic diseases.
Adding flax seeds to your breakfast is a great place to start. You can mix flax seeds with your bowl of oatmeal in the morning, add it to your granola for a yogurt parfait, mix it into a pancake batteror even combine them in your smoothie!
Specifically, flaxseeds are rich in alpha-linolenic acid (ALA), a type of essential fatty acid that your body cannot produce. The only way to get it is through food, and flaxseeds are full of it.
In general, consuming omega-3 fatty acids has been shown to reduce inflammation in the body, which can help prevent the development of chronic diseases. In particular, ALA has been linked lower the risk of heart disease, such as heart attack and stroke, as well as lower high blood pressure.
Flaxseeds are a rich source of ALA along with walnuts, fatty fish, and some plants.
As mentioned, ALA can help lower the risk of heart disease. According to a review of a study in Nutrition Advances, there is strong evidence of ALA consumption and reduced risk of cardiovascular disease. This is due to the fact that ALA is a polyunsaturated fatty acid (PUFA), which has anti-inflammatory effects in the body and has been shown to reduce the risk of heart disease. They also have powerful antihypertensive, anticancer, antioxidant, antidepressant, antiaging, and antiarthritis effects, according to Advances in Food and Nutrition Research.
Studies also show that the consumption of flax seeds can help reduce cholesterol levels in the blood. A high level of “bad” LDL cholesterol in your system can cause a buildup in your arteries and increase your risk of cardiovascular disease.
Flax seeds can also effectively lowers blood pressurewhat is important for prevention of heart attacks and strokes.
Flax seeds are popularly known for being a natural laxative, which can help with the digestion process and constipation. A 12-week study published in Nutrition and Metabolism found that flax seed (when added to baked goods) could decrease constipation symptoms, as well as glycemic and lipid levels, for people with type 2 diabetes.
Additionally, consumption of flaxseed has also been shown to positively alter the gut microbiome during digestion by increasing the bacterial flora in the gut. It also reduces the presence of proteobacteria Y Porphyromonadaceaehave been linked to alcoholic liver disease, according to nutrients.
Maintaining a healthy weight is important to keeping your body healthy long-term, so incorporating flaxseed into your diet can be a key way to keep your weight at a healthy number. In particular, the fiber in flaxseeds can help you feel full for longer periods of time, according to Appetite.
flax seed supplements has also been linked to glucose control and insulin sensitivity, which have been shown to have an impact on weight control.
This is not a side effect of eating flaxseed that you will have to worry too much about, but it is something to be aware of if you suffer from an iron or zinc deficiency.
Flax seeds contain phytic acid, a type of antinutrient that can reduce the absorption of minerals such as calcium, zinc, magnesium, copper, and iron. While this may seem like a negative side effect of consuming flaxseed, its effects are so miniscule that they are even less threatening than soybean and canola seeds, according to the Journal of food science and technology.
While fiber is beneficial for overall digestive health, having too much fiber can cause digestive problems, especially if you’re not used to eating a lot of fiber at one time. eating too much fiber at the same time it can cause bloating, gas, stomach pain, and sometimes even nausea.
If you’re looking to add more fiber to your diet, be sure to increase your number gently to avoid digestive upset. Adding flaxseed to your baked goods or other common breakfast items is a great and tasty place to start.
