Best health benefits you get from adding flaxseeds into your diet, why are they so good? For centuries, flaxseeds have been prized for their health protective properties. Nowadays, flaxseeds are emerging as a “super food” as more scientific research points to their health benefits. Flaxseeds tent to be forgotten when we go shopping, but after reading this article and the amazing benefits you’ll receive form including this superfood into your diet. I’m sure you’ll find a way to sneak it in as much as possible! Ten reasons why flaxseeds should be part of your diet and how they will improve your health:
1. Flaxseeds are loaded with nutrients:
There are two types, brown and golden, which are equally nutritious. A typical serving size for ground flaxseeds 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. Flaxseeds are high in omega-3 fats:
If you are a vegetarian or don’t eat fish, flaxseeds can be your best source of omega-3 fats. They are a rich source of alpha-linolenic acid (ALA), a mostly plant-based omega-3 fatty acid. ALA is one of the two essential fatty acids that you have to obtain from the food you eat, as your body doesn’t produce them. Flaxseeds are a rich source of the omega-3 fatty acid ALA. Plant-based ALA fatty acids are proven to have heart health benefits and are linked to a lower risk of stroke.
Flaxseeds are a rich source of lignans, which may reduce cancer risk:
Lignans are plant compounds that have antioxidant and estrogen properties, both of which can help lower the risk of cancer and improve health. Interestingly, flaxseeds contain up to 800 times more lignans than other plant foods. Flaxseeds contain a group of nutrients called lignans, which have powerful antioxidant and estrogen properties. They may help in preventing breast and prostate cancer, as well as other types of cancer.
Flaxseeds are rich in dietary fiber:
Just one tablespoon of flaxseeds contains 3 grams of fiber, which is 8–12% of the daily recommended intake for men and women, respectively. What’s more, flaxseeds contain two types of dietary fiber soluble (20–40%) and insoluble (60–80%). With so much fiber packed in each tiny seed, adding flaxseeds to your diet promotes regular bowel movements and can improve your digestive health.
Flaxseeds may improve cholesterol:
Another health benefit of flaxseeds is their ability to lower cholesterol levels. These effects appear to be due to the fiber in flaxseeds, as it binds to bile salts and is then excreted by the body. To replenish these bile salts, cholesterol is pulled from your blood into your liver. This process lowers your blood levels of cholesterol. This is definitely good news for those wanting to improve their cholesterol.
Flaxseeds may lower blood pressure:
Studies on flaxseeds have also focused on its natural ability to lower blood pressure. A Canadian study found eating 30 grams of flaxseeds daily for six months lowered systolic and diastolic blood pressure by 10 mmHg and 7 mmHg, respectively. For those who were already taking blood pressure medication, flaxseeds lowered blood pressure even further and decreased the number of patients with uncontrolled high blood pressure by 17%. Furthermore, according to a large review that looked at data from 11 studies, taking flaxseeds daily for more than three months lowered blood pressure by 2 mmHg.
While that might seem insignificant, a 2-mmHg reduction in blood pressure can lower the risk of dying from stroke by 10% and from heart disease by 7%.
They contain high-quality protein:
Flaxseeds are a great source of plant-based protein, and there’s growing interest in flaxseed protein and its health benefits. Flaxseed protein is rich in the amino acids arginine, aspartic acid and glutamic acid. Flaxseed protein helps improve immune function, lower cholesterol, prevent tumors and has anti-fungal properties. If you are considering cutting back on meat and worried that you will be too hungry, flaxseeds may just be your answer.
Flaxseeds may help control blood sugar:
Type 2 diabetes is a major health problem worldwide. It’s characterized by high blood sugar levels as a result of either the body’s inability to secrete insulin or resistance to it. A few studies have found that people with type 2 diabetes who added 10–20 grams of flaxseed powder to their daily diet for at least one month saw reductions of 8–20% in blood sugar levels. Flaxseeds keep hunger at bay, which may help with weight control: If you have the tendency to snack between meals, you might want to consider adding flaxseeds to your beverage to stave off hunger pangs. One study found that adding 25 grams of ground flaxseeds to a beverage reduced feelings of hunger and overall appetite. The feelings of reduced hunger were likely due to the soluble fiber content of flaxseeds. It slows digestion in the stomach, which triggers a host of hormones that control appetite and provide a feeling of fullness.
10. Flaxseeds can be a versatile ingredient:
Flaxseeds or flaxseed oil can be added to many common foods. You can try the following:
Adding them to water and drinking it as part of your daily fluid intake
Drizzling flaxseed oil as a dressing on salad
Sprinkling ground flaxseeds over your hot or cold breakfast cereal
Mixing them into your favorite yogurt
Adding them into cookie, muffin, bread or other batters
Mixing them into smoothies to thicken up the consistency
Adding them to water as an egg substitute
Incorporating them into meat patties
The biggest tip for adding flaxseeds to your diet Many impressive health benefits are attributed to consuming flaxseeds. Here is the biggest tip on how you can add these tiny seeds into your diet. Consume ground seeds rather than whole, you need to opt for ground flaxseeds as they are easier to digest. You won’t get as many benefits from whole flaxseeds, as your intestines cannot break down the tough outer shell of the seeds. That being said, you can still buy whole flaxseeds, grind them in a coffee grinder and store the ground flaxseeds in an airtight container. Once their grounded is really easy to add to pretty much any food you want, remember that it’s not necessary to have them with every meal but they definitely need a permanent place in your diet.