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Flaxseed is a superfood that is known for its high nutritional value. Lately, it has gained popularity among health-conscious individuals for the extensive health benefits it offers. This blog highlights the health benefits of flaxseed, its nutritional value, ways to increase your daily intake and other essential aspects. So, if you are keen to know about it, keep reading!
Take a look at the possible health benefits of flaxseed:
Consumption of flaxseeds may stop the growth of the multiple types of cancer cells in the body. Besides, they consist of lignans. These antioxidants reduce the tumour's growth and prevent them from making new blood vessels.
The American Heart Association suggests consuming more omega-3 and fibre to improve heart health. Besides, the consumption of lignans may also prove beneficial in preventing cardiovascular diseases. Thankfully, flaxseeds have all these nutrients. Moreover, these superfoods contain phytosterols. Phytosterols help in preventing cholesterol absorption in the intestine. Therefore, consuming flaxseeds may lower the LDL (low-density lipoprotein) levels or, as popularly termed, 'bad cholesterol' in the body.
According to the Arthritis Foundation, consuming flaxseeds may decrease joint stiffness and pain. Individuals with lupus, Raynaud's phenomenon and rheumatoid arthritis can consume these seeds to get some relief from pain. Although, according to the Foundation, there is no sufficient evidence to support this claim. However, the ALA content in the flaxseeds may lower the inflammation.
Flaxseeds may control blood sugar levels. This is because the seeds are rich sources of insoluble fibre. Fibre takes a long time to break down and digest. This, in turn, lowers the release of sugar in the blood. A majority part of their insoluble fibre constitutes lignans. These are a group of polyphenols and are extremely beneficial for maintaining blood sugar levels.
The insoluble fibre content in the flaxseeds does not allow them to dissolve in the water. Instead, they stay in the digestive tract after consumption. Over there, they absorb the water and create a bulk that promotes regularity in the bowel movement.
According to a study published in 'Healthline’, a drink containing flax fibre tablets with 2.5 grams of soluble fibre lowered feelings of hunger and reduced the overall appetite. This is due to the presence of soluble fibre in them that slows down digestion and boosts the feeling of fullness. This is very helpful in managing weight.
The presence of lignans and alpha-linolenic in flaxseeds prevents the increase of blood pressure levels. Besides, they are rich sources of fibre which protect the cells in blood vessels and control the blood pressure levels.
Here is the nutritional value that you can derive from consuming one tablespoon of grounded flaxseeds (7 grams).
|
Nutrients |
Nutritional Value |
|
Energy |
37 calories |
|
Fat |
3 grams |
|
Carbohydrate |
2 grams |
|
Fibre |
2 grams |
|
Protein |
1.3 grams |
|
Thiamine |
10% of the DV or Daily Value |
|
Copper |
9% of the DV or Daily Value |
|
Manganese |
8% of the Daily Value |
|
Magnesium |
7% of the DV or Daily Value |
|
Phosphorous |
4% of the DV or Daily Value |
|
Zinc |
3% of the DV or Daily Value |
|
Selenium |
3% of the DV or Daily Value |
|
Folate |
2% of the DV or Daily Value |
|
Iron |
2% of the DV or Daily Value |
|
Vitamin B6 |
2% of the DV or Daily Value |
To get advantages of flaxseeds through your daily diet, follow these five simple ways to add these highly nutrient seeds to the following foods:
Skip the store-bought smoothies as it contains additives and preservatives. Instead, blend one using some vegetables, fruits and yoghurt. While blending your smoothie, put one tablespoon of flaxseeds. This will provide a nutty flavour to it, alongside 2 grams of additional protein.
Replace your old salad dressing like olive oil with flaxseed oil and spread it to your salad. Alternatively, you can sprinkle flaxseeds on your salads to make them extra crunchy and flavourful.
Add one tablespoon of powdered flaxseeds or sprinkle whole flaxseeds to your breakfast cereal to get additional fibre. You can also make your oatmeal extra healthy by adding flaxseed.
You can add flaxseeds while making muffins, bread or cookies. All you need to do is grind them into powder and mix them into the batter of bread, cookies or cake. Alternatively, add flaxseeds to the bread and bake it for 3 hours at 300F to get an additional crunch and nutrition.
You can garnish whole flaxseeds on your soup or can mix one tablespoon of powdered flaxseeds into it. This will make your soup healthier and more delicious with seeds’ nutty and crunchy taste.
Flaxseeds may not be suitable for every individual. You should consult your doctor or avoid eating flaxseeds in case of the following circumstances:
Flaxseeds are surely packed with nutrients. However, overconsumption can disturb your health. Here are the some of the side effects you may experience from overconsumption of flaxseeds:
To conclude, there are several health benefits of flaxseed. These include keeping your blood sugar levels in check, lowering bad cholesterol levels, etc. However, these nutrient-packed seeds may not benefit everyone. Therefore, if you are taking any medications or suffering from any severe medical conditions, talk to a doctor before consuming these seeds.
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Disclaimer #2: This information is added only for informative purposes and collected from different sources across the Internet. Digit Insurance is not promoting or recommending anything here. Please verify the information before making any decisions.
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