Fruits and vegetables that are in season pack a ton of nutritional content: from vitamins to minerals and more. In winter, vegetables like squash and sweet potatoes provide much, but not all, of what our bodies need to function. Enter the flaxseed.
One of the oldest crops in the world, flaxseed is packed with nutritional benefits, and it’s surprisingly easy to incorporate into your diet. If you are interested in the benefits of flaxseed and want to learn how to add this seed to your diet, keep reading.
What are the health benefits of flaxseed?
Whole flaxseeds may be small (and a small ingredient to add to recipes), but their nutritional profile packs a punch. From minerals and omega-3 fatty acids to its potential ability to support heart health and to help minimize certain health risks, there are many reasons to add this ancient crop to your diet. Below are all the benefits you get when you. incorporate this little superfood into your meals.
Rich in fiber for digestive health
Experts say that only a tablespoon of ground flaxseed contains 2 grams of fiber, which is 8 percent of the recommended daily value for women. Add a couple of scoops to your morning smoothie and you could easily cover 15 percent of your fiber needs in one meal. However, it’s not just that flaxseed is high in fiber: it is specifically rich in soluble and insoluble fiber. Both are vital for promoting effective digestion and preventing bloating. Soluble fiber slows down digestion by absorbing water in your intestines, which can help maintain healthy cholesterol and blood sugar levels. In the meantime, insoluble fiber can help relieve constipation and promote regular bowel movements by helping food move through your digestive tract. Get enough soluble and insoluble fiber ensures healthy bowel movements.
High in omega-3 fatty acids
If you’re over the age of 50, your doctor has probably told you about essential fatty acids. Our bodies cannot produce fatty acids on their own., so it’s important to include them in your diet, especially as you get older. Alpha-linolenic acid, or ALA, is a type of fatty acid with many potential health benefits. Among these are supporting heart health and healthy cholesterol levels and help minimize the risk of heart disease and prostate cancer. One of the best ways to get more ALA in your diet is with flaxseeds. That’s because it’s rich in ALA, which has been linked to health benefits such as reduced risk of strokeheart disease and type 2 diabetes. That’s a lot of benefits for a small grain.
Rich in important minerals and nutrients
Flaxseed may be low in carbs and calories, but it’s high in nutrients. A single tablespoon contains:
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1.3 grams of protein
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2.02 grams of carbohydrates
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10 percent of the daily value for thiamine
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9 percent of the daily value for copper
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8 percent of the daily value for manganese
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Magnesium, phosphorus, potassium, calcium, selenium, zinc, iron, vitamin B6 and folic acid
Sometimes meeting your daily vitamin and mineral needs can seem like an impossible task. How many supplements can one person take, after all? Adding flaxseed to your diet is like a trick to nutritional balance
May help lower blood pressure
How does this little health food help? lower cholesterol and promote heart health and the general well-being? by helping support healthy blood pressure levels, including systolic and diastolic blood pressure. Studies show that these benefits are especially important for people already dealing with high blood pressure. If you’re concerned about heart health, cholesterol levels, and blood pressure, something as simple as adding flaxseed to your pancake batter or banana bread mix can help.
May help control weight
Last but not least, consuming flaxseed can help weightloss and weight control. The rich fiber content in these tiny seeds helps you feel full longer, which helps control appetite (and waistline). Given the obesity overloads cardiovascular health, including these good-for-you seeds in your diet can have a positive impact on more than just your weight. A review of dozens of studies found that adding flaxseed powder or whole seeds to your diet can support a healthy body weight and BMI.
How can I add flaxseed to my diet?
Clearly flaxseed is a smart one health hack. But how can you incorporate it into your diet? It may seem a bit complicated at first; After all, how many recipes call for seeds? – but there are actually a ton of easy ways to add flaxseed to meals and reap its remarkable health benefits.
Here are four ways to incorporate flaxseed into meals:
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shakes: Adding flaxseed to a smoothie is one of the easiest ways to consume it. Three tablespoons of a tri-seed blend (chia, flax, and hemp seeds) along with oats, Greek yogurt, frozen fruit, coconut water, and protein powder make for a delicious AND nutritious breakfast.
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Oatmeal: If you’re not having a smoothie for breakfast, try the oatmeal packed with berries, granola, and seeds. Like the shake, it’s a great way to introduce flaxseed into your diet on the spur of the moment.
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bread mixes: Add a cup of flaxseed to the batter when making breads and muffins. Like lemon and poppy seeds, flaxseed pairs well with many bread mixes: pumpkin bread, banana bread, blueberry orange muffins…really anything you can think of. They also add a satisfying crunch without overpowering the original recipe – it’s a win-win.
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Toast: When you crave thick buttered toast or toast and jam, sprinkle a few pinches of flaxseed on top. They add texture and nutrients to an otherwise simple snack.
Plus, you can reap the nutty flavor benefits of flaxseed by incorporating it into soups and salad dressings.
Flaxseed: A Nutritional Superstar
When it comes to the content of dietary fiber, omega-3 fatty acids, important minerals and disease prevention, flaxseed is a tiny grain with powerful health benefits. Whether in a smoothie, a bowl of oatmeal, or in your favorite breads and desserts, flaxseed is easy to add to your diet. So have no fear: try flaxseed and feel the weight of your health problems melt away.
