Have you ever looked at a package of granola or a recipe online asking for it? Linseed and think, what is that? While chia seeds are a bit more commonly used in recipes like Overnight Oats or even pudding, flaxseed is the weak ingredient that you should start paying attention to. Especially when you learn all the amazing ways this tiny seed can benefit your body!
From improving digestion to reducing your risk of disease (and even improving your cognitive function!), here are many ways adding flaxseed to your recipes can benefit long-term health. yours — as well as some caveats to consider as you get started. Then for more healthy eating tips, here it is 5 healthy nuts you should add to your diet.
If you’re looking to increase your fiber intake the easy way, adding flaxseeds to your meals can be a great way to start. One tablespoon of flaxseed has almost 3 grams of fiberequivalent to 11% of your recommended daily value.
Follow American Heart AssociationYou should get an average of 25 to 30 grams of fiber per day, but the average American only has 15 grams. Low fiber diet Not only will it affect your weight management efforts, but it can also cause digestive problems and even increase your risk of developing chronic diseases.
Adding flaxseed to your breakfast is a great place to start. You can mix flaxseed with morning oatmeal bowl, add it to your granola for a yogurt parfait, mix it in pancake doughor even mix them in vitamin!
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Specifically, flaxseeds are rich in alpha-linolenic acid (ALA), an essential fatty acid that your body cannot produce. The only way to get it is through food – and flaxseeds are full of them.
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. Especially, ALA has been linked to lower your risk of heart disease — like heart attack and stroke — as well as lower high blood pressure.
Flaxseeds are a rich source of ALA along with walnuts, fatty fish, and some plants.
As mentioned, ALA may help reduce your risk of heart disease. According to a research review in Advances in nutrition, there is clear evidence of ALA consumption and a reduced risk of cardiovascular disease. This is because ALA is a polyunsaturated fatty acid (PUFA), which has anti-inflammatory effects on the body and has been shown to reduce the risk of heart disease. They also have powerful antihypertensive, anticancer, antioxidant, antidepressant, anticancer and anti-inflammatory effects. Advances in food and nutrition research.
Studies also show that that consuming flaxseed can help lower your blood cholesterol levels. One high levels of LDL “bad” cholesterol in your system can cause a build-up in your arteries and increase your risk of cardiovascular disease.
Flaxseed can also effectively lower your blood pressurethis is important for prevent heart attack and stroke.
Flaxseed is well known as a natural laxative, which can help aid digestion and combat constipation. A 12-week study published in Nutrition & Metabolism showed that flaxseed (when added to baked goods) can reduce symptoms of constipation, as well as blood glucose and lipid levels in people with type 2 diabetes.
In addition, consuming flaxseed has also been shown to positively alter the gut microbiome during digestion by increasing the microflora in your gut. It also reduces the presence of Proteobacteria and Porphyromonadaceae (Porphyromonadaceae)associated with alcoholic liver disease, according to Nutrients.
Maintaining a healthy weight is important to keeping your body healthy in the long run, so incorporating flaxseeds into your diet can be an important way to keep your weight in check. healthy level. In particular, the fiber in flaxseeds can help keep you fuller for longer Feeling tasty.
Extra flaxseed has also been linked for glucose control and insulin sensitivity, both of which have been shown to impact weight management.
This isn’t a side effect of eating flaxseed that you should worry too much about, but it’s something to be aware of if you have an iron or zinc deficiency.
Flaxseeds contain phytic acid, an antinutrient that can reduce the absorption of minerals such as calcium, zinc, magnesium, copper and iron. While this may seem like a negative side effect of consuming flaxseeds, its effects are so small that they are even less of a threat than soybeans and rapeseed. Journal of Food Science and Technology.
While fiber is beneficial for overall digestive health, having too much fiber can cause digestive problems – especially if you’re not used to eating a lot of fiber in one sitting. Eating too much fiber can immediately cause bloating, flatulence, upset stomach, and sometimes even nausea.
If you’re looking to add more fiber to your diet, be sure to increase the amount gently to avoid any digestive discomfort. Adding flaxseed to pies or other common breakfast items is a great and delicious place to start.