Have you ever looked at a package of granola or a recipe online that calls for flaxseed and thought, what is that? While chia seeds are more popular in recipes like overnight oats and even puddings, flax seeds are the underdog ingredient you should start paying attention to. Especially when you learn about all the incredible ways this little seed can benefit your body!
From improving digestion to reducing disease risk (even improving cognitive function!), here are the many ways that adding flaxseed to your diet can benefit your long-term health—and some caveats to consider when getting started. Then, for a healthier diet Tips, here are 5 of the healthiest seeds you should add to your diet.
If you’re looking to easily increase your fiber intake, adding flaxseed to your meals may be a good place to start. One tablespoon of whole flaxseeds contains nearly 3 grams of fiber, which is equivalent to 11% of the daily recommended intake.
According to the American Heart Association, you should be getting an average of 25 to 30 grams of fiber per day, but the average American is only 15 grams. Not only can a low-fiber diet interfere with your weight management efforts, it can also cause digestive problems and even increase your risk of chronic disease.
Adding flaxseeds to breakfast is a great start. You can mix flaxseeds with your morning bowl of oatmeal, add them to granola to make yogurt parfaits, mix them into pancake batter, or even mix them into your smoothies!
Specifically, flaxseeds are rich in alpha-linolenic acid (ALA), an essential fatty acid that the body cannot produce. The only way to get it is through food – flax seeds are full of food.
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 to a lower risk of heart disease, such as heart attack and stroke, as well as a reduction in high blood pressure.
Flaxseeds are rich sources of ALA, along with walnuts, fatty fish, and some plants.
As mentioned earlier, ALA can help reduce your risk of heart disease.According to a study review Advances in Nutrition, there is strong evidence that ALA consumption is associated with a reduced risk of cardiovascular disease. That’s because ALA is a polyunsaturated fatty acid (PUFA) that has anti-inflammatory effects on the body and has been shown to reduce the risk of heart disease.They are also reported to have potent antihypertensive, anticancer, antioxidant, antidepressant, antiaging and antiarthritic effects Advances in Food and Nutrition Research.
Research has also shown that consuming flaxseed can help lower blood cholesterol levels. High levels of LDL “bad” cholesterol in the system can cause arteries to build up and increase the risk of cardiovascular disease.
Flaxseeds are also effective in lowering blood pressure, which is important in preventing heart attacks and strokes.
Flaxseed is known to be a natural laxative that helps with the digestive process and constipation.A 12-week study published in nutrition and metabolism Flaxseed (added to baked goods) was found to reduce symptoms of constipation as well as blood sugar and lipid levels in people with type 2 diabetes.
Additionally, consuming flaxseed has also been shown to positively alter the gut microbiome during digestion by increasing the flora in the gut.also reduces the presence of Proteobacteria and Porphyromonaswhich is associated with alcoholic liver disease, according to nutrients.
Maintaining a healthy weight is important for maintaining good long-term health, so adding flaxseed to your diet is a key way to maintain a healthy weight. The fiber in flaxseed, in particular, has been reported to help keep you full for longer. appetite.
Flaxseed supplements have also been linked to blood sugar control and insulin sensitivity, both of which have been shown to have an impact on weight management.
This is not a side effect of eating flax seeds, you have to worry too much, but keep this in mind if you suffer from iron or zinc deficiency.
Flaxseeds contain phytic acid, an antinutrient that reduces the absorption of minerals like calcium, zinc, magnesium, copper, and iron.While this appears to be a negative effect of consuming flax seeds, its effects are so insignificant that they are even less of a threat than soybean and canola seeds, according to journal of food science and technology.
While fiber is good for overall digestive health, too much fiber can lead to digestive problems—especially if you’re not used to eating a lot of fiber at once. Eating too much fiber at once can cause bloating, gas, stomach pain, and sometimes nausea.
If you want to add more fiber to your diet, make sure to increase the amount gently to avoid any digestive discomfort. Adding flax seeds to baked goods or other common breakfast items is a great place to start.