Is Flaxseeds the new wonder food?
King Charlemagne believed strongly in the health benefits of flax seeds. So he passed laws related to it. Now thirteen centuries later, some experts recognize the importance of flaxseeds and they recommend to use flax seeds as a complete healthy diet.
Nowadays everyone wants a healthy diet and for this purpose, people are searching for organic foods. Flax seeds are one of the extremely healthy diets. There are two types of flax seeds, brown and golden. Both types of flax seeds are equally nutritious. Here we will describe the health benefits of flax seeds and their nutritional value.
Surprising facts about flax seeds
Though tiny, they are rich in omega-3, fatty acids, lignans, and fiber. All these components have great health benefits. Primary studies show that flax seeds help fight heart diseases, blood sugar, and cancer.
Omega-3fatty acids- “good fats”
These fatty acids have a powerful effect on heart health. They play a vital role in maintaining your cholesterol levels to a healthy stage.
They have a plant’s estrogen and antioxidant qualities. Flax seeds contain 75 to 800more lignans than other plant food.No wonder! An extremely healthy plant food.
Flaxseeds have both soluble and insoluble fibers. This quality makes flax seeds superfood.
Top 6 health benefits of flax seeds
1. Flax seeds fight against cancer cells.
Flax seeds contain omega-3 fatty acids. These fatty acids stop the growth of cancer cells and prevent their progress. If you use omega-3 oils, you may protect yourself from different types of cancers.
2. Flax seeds help in controlling weight.
If you are fond of snacks between meals, you should add flax seeds to your beverage to keep away hunger pangs. One study reveals adding 2.5 grams of ground flax seeds extract to a beverage reduced feelings of hunger. Flax seeds keep you full for longer and it may help you manage your weight by controlling your appetite.
3. Flax seeds improve your heart health.
Research suggests that omega-3 fatty acids in flax seeds help the cardiovascular system. They normalize the heartbeat and act as anti-inflammatory agents.
4. Flax seeds reduce inflammation.
Fitzpatrick says two components in flax seeds, ALA and lignans can reduce inflammation that brings many illnesses.
5. Flax seeds control the blood pressure of your body.
Lignans and other components may reduce the risk of diabetes because of the anti-inflammatory effect. According to research in 2016,99 people with pre-diabetes were given flax seeds powder for 12 weeks. The result indicated that consuming flax seeds powder every day may reduce blood pressure but it does not improve blood sugar. The benefits of flax seeds on symptoms of diabetes are unclear still now.
6. Flax seeds help in constipation.
Flax seeds are rich in both types of fibers. Soluble and insoluble. These fibers help move through the gut regularly. According to the National Center for Complementary and Integrative Health, there is little evidence that flax seeds help reduce constipation. Consumption of flax seeds with too little water can make constipation worse.
Some common foods with flax seeds
How can I use flax seeds? Do not worry, I will give you some tips for joyfully using flax seeds. Hope you will enjoy them.
· You can flax seeds or flax oil to the water as a part of your daily liquid intake.
· They can be sprinkled on your salads and breakfast cereals.
· Mix them into your yogurt.
· You can mix them into a smoothie.
· You can add them to cookies batters and muffins.
Nutritional value of Flaxseeds
Flax seeds are one of the oldest crops. I will discuss some interesting nutrition facts about flax seeds.
One tablespoon ground flax seeds contain the following:
- Calories: 37
- Protein: 1.3 grams
- Carbs: 2 grams
- Fiber: 1.9 grams
- Total fat: 3 grams
- Saturated fat: 0.3 grams
- Monounsaturated fat: 0.5 grams
- Polyunsaturated fat: 2.0 grams
- Omega-3 fatty acids: 1,597 mg
- Vitamin B1: 8% of the RDI
- Vitamin B6: 2% of the RDI
- Folate: 2% of the RDI
- Calcium: 2% of the RDI
- Iron: 2% of the RDI
- Magnesium: 7% of the RDI
- Phosphorus: 4% of the RDI
Potassium: 2% of the RDI