Flaxseeds have stunning dietary worth — Here is why it is best to add them to your eating regimen ASAP

Image source: Arletta Cwalina / EyeEm / Getty Images

Image source: Arletta Cwalina / EyeEm / Getty Images

Most of us have heard of flaxseed, at least on the periphery. Maybe you’ve seen it in a smoothie at your local juice store, or maybe you’ve seen it in the grocery store baking aisle. But how many of us really know what flaxseed is? Are “superfoods” good for you? Or is it another fashion trend that is out of date? The truth is that flaxseeds have a ton of health benefits, and there may be some downsides to adding a “superfood” to your diet.

We spoke with a nutritionist and nutritionist Jackie Newgent RDN, CDN to learn more about the health benefits of flaxseed, including how adding flaxseed to your diet can improve your skin and hair health. We also posed an important question, which is how much flaxseed we should consume daily. Turns out, there can be such a thing as too much flax! But a little daily superfood can go a long way.

Flaxseeds can be easily used and incorporated into your daily meals, whether you sprinkle them on healthy smoothiesmix it in wrapperinclude it in yours do it yourself Rolled oats, or even add it to your burgers before grilling. But before going to buy flaxseed in bulk, you should know what’s in it!

Facts about flaxseed nutrition

One tablespoon (7 grams) ground flaxseed contains:

Benefits of flaxseed

Omega-3 fatty acids

Omega-3 essential fatty acids are “good” fats that have been shown to promote heart health. Studies also show that omega-3s can help reduce inflammation and prevent cholesterol from being deposited in the blood vessels of the heart. Each tablespoon of ground flaxseed contains about 1.8 grams of plant-based omega-3s.

Lignans

Lignans are a class of phytoestrogens, a group of compounds that have been linked to a reduced risk of developing osteoporosis, heart disease, and breast cancer. Lignans also have antioxidant properties, which means they protect your cells from damage. Flaxseed boasts 75–800 times more lignans than other plant foods!

Fiber

Flaxseeds are an excellent source of soluble fiber, which helps absorb water and slows digestion. Soluble fiber can help lower cholesterol, stabilize blood sugar and reduce the risk of heart disease. Just 1 tablespoon of ground flaxseed provides 2 grams of fiber, which is about 5% and 8% of the recommended daily intake for men and women, respectively.

Skin and hair benefits

A common question surrounding flaxseed is whether it benefits the health of both skin and hair. Nutritionist Jackie Newgent says the best way to promote the health of your skin and hair is to “make sure your body is getting all the essential nutrients, including fatty acids, vitamins, and minerals. minerals, carotenoids and polyphenols.” Because flaxseeds are rich in Omega-3 fatty acids, consuming them can help maintain your skin health.

Research have found that women with sensitive skin can improve their skin by incorporating flax oil in their diet. Besides, research have supported the positive effects that flaxseeds have on aging skin because of their anti-inflammatory benefits. When it comes to your hair, nutritionist Newgent shares that “flaxseeds also provide B vitamins, which are involved in maintaining healthy hair.” So maybe she was born with it, or maybe it was the magic of flaxseeds!

Total vs Ground and Oil: Which is Best?

So now that you know all the benefits, what is the best way to integrate flaxseeds into our diets?

When flaxseed is eaten whole, it’s more likely to pass through the intestines undigested, meaning your body won’t get all of the healthy ingredients. If you decide to go the oil route, flax oil is full of fatty acids, but it lacks the fiber boosters of flaxseed. As a result, flax oil is a convenient way to get more omega-3s into your diet, but it won’t give you all of the same benefits as ground flaxseed. The best way to ensure that your body is taking advantage of all the beneficial components of flaxseed is to go with the ground!

It’s also important to note that “because they contain potentially toxic compounds, you should avoid eating raw or unripe flaxseeds,” says Newgent.

How much flaxseed should I add to my diet?

According to experts, “for adults, enjoying 2 tablespoons of seeds, such as flaxseeds, daily is the right thing to do for good health.” So when it comes to linen, a little goes a long way.

Flaxseed side effects

Although there are many health benefits to consuming flaxseeds, there are also some defect consider.

For one, ground flaxseeds are high in fiber, with 2 grams packed in each tablespoon. While fiber is beneficial, increasing intake very quickly can lead to digestive problems, including gas and bloating. Always remember to drink plenty of water with your flaxseeds!

Health professionals also recommend caution if you are pregnant or breastfeeding. “During pregnancy, consuming flaxseeds may not be safe because they have a slight effect on hormone levels,” Newgent shares. If breastfeeding, talk to your doctor or dietitian about using flaxseed.”

You should also discuss adding flaxseed to your diet with your doctor if you have kidney disease or other problems that affect potassium levels, as flaxseeds are high in potassium. You should also ask your doctor first if you have hormone-related cancers, such as ovarian or breast cancer, as flaxseeds contain phytoestrogens.

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