Flax seeds are small in size but great in nutritional value. They are loaded with fiber, good fats, and essential nutrients and have been used as a health, promoting food for a very long time. In fact, these tiny seeds are capable of changing your health completely if you regularly consume them by either mixing them with your yogurt or adding them to your smoothie.
We will first talk about the major health benefits of flax seeds and then understand the reasons behind the consumption of these seeds as part of our daily diet.
â 1. Rich Source of Omega-3 Fatty AcidsÂ
Among the most credible plant, based sources of alpha, linolenic acid (ALA), a type of omega, 3 fatty acid necessary for the health of the heart and brain, are flax seeds.
Benefits of ALA:
- Reduces inflammation
- Supports heart function
- Help to be less exposed to chronic diseases
- Facilitate the brain in keeping its normal functions
In case you are a vegetarian or vegan, omega, 3 from fish can be replaced by flax seeds.
â 2. Packed with Fiber for Better DigestionÂ
Flax seed is loaded with both soluble and insoluble fiber and is, therefore, an excellent source of fiber for the digestive system.
The benefits are:
- Helping to relieve constipation
- Healthy bowel movements
- Good gut bacteria consumption
- Overall digestion gets better
A single tablespoon is almost 3 grams of fiber, which is close to 10% of your daily intake.
â 3. Helps Lower Cholesterol LevelsÂ
Flax’s soluble fiber attaches itself to cholesterol in the gut and stops the latter from being absorbed. Several experiments have demonstrated that flax seeds are capable of lowering:
- Total cholesterol
- LDL (bad) cholesterol
Therefore, consuming flax seeds is one of the safest and healthiest ways to provide support to the cardiovascular system.
â 4. Supports Weight ManagementÂ
Flax seeds are very satiating. This is primarily because they contain a good amount of fiber and fat. When combined with water, they become a gel, like substance that, when it goes to your stomach, it expands and thus keeps you full for a longer period.
Where weight loss is concerned, flax seeds can do the following:
- Reduce cravings
- Help control appetite
- Enhance satiety
- Normalize blood sugar
Just one tablespoon of flax seeds added to your breakfast can go a long way in helping you reducing mid, morning hunger.
â 5. May Reduce the Risk of CancerÂ
Dietary flax is one of the top sources of lignans, which are compounds of plants with both antioxidant and estrogen, balancing effects.
Lignans might:
- Help lower the risk of breast cancer
- Facilitate hormonal balance
- Provide a protective layer against a few kinds of tumors
Additionally, ladies get the most out of the incorporation of flax seeds into their meals.
â 6. Good for Heart HealthÂ
Flax seeds are the natural products that help the body to lower blood pressure, reduce inflammation, and improve circulation, and all these things are necessary for a healthy heart.
As a result, the regular use of such food may be instrumental in the prevention of:
- Heart disease
- Stroke
- Arterial stiffness
â 7. Helps Balance Blood Sugar LevelsÂ
Flax fiber slows the digestion of carbohydrates, thus it does not allow rapid increases of blood sugar.
This effect is beneficial mainly for:
- Diabetics
- Insulin resistant individuals
- Those who want to keep their energy levels constant during the day
â 8. Great for Skin and HairÂ
Flax seeds are charged with:
- Omega, 3s
- Antioxidants
- Vitamin E
Such nutrients work by:
- Enhancing skin hydration
- Lowering inflammation
- Giving hair roots more power
- Making the skin glow
Besides that
âïžÂ How to Add Flax Seeds to Your DietÂ
Why not begin by mixing a tablespoon or two of this into your:
- Smoothies
- Oatmeal or overnight oats
- Parfaits
- Salads
- Rotis or bread dough
- Soups or dal
- Baking recipes
Tip: It is better to eat flaxseeds in a
đ Final ThoughtsÂ
One of the first things that comes to mind when we talk about superfoods is flax seeds. These minuscule seeds provide a multitude of health benefits, such as, they are one of the main supporters of heart and digestive system, and also they help to improve the skin and regulate hormones. Not only that, but they are also very economical and you can hardly imagine a simpler way to include them in your diet.
Why not a simple one tablespoon a day to start with and then reap the benefits for a long period of time?
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