Flax is a plant that grows about two feet tall. It originated thousands of years ago in the Middle East and fibers of the plant were woven into linen. Over time, people began to realize that the seeds from the flax plant were good for consumption. It was often used in loaves of bread and cereals.
What do they taste like?
Flax seed has a nutty flavor that can be enjoyed in a number of ways. It can be added to loaves of bread, smoothies, yogurts, and more. Flax seed can also be crushed and cold pressed to create flax seed oil. Over the last decade, scientists have studied flax seeds in great detail. Here are the top benefits that flax seeds offer and why you should incorporate them into your diet.
Flax seed nutritional information
Flax seed is considered a superfood thanks to its high percentage of nutrients, fiber, omega 3 fatty acids, and protein. Each serving provides you with magnesium, potassium, and phosphorus. Additionally, flax seed contains B vitamins, calcium, and iron.
Arthritis occurs when the joints in your body become inflamed and swollen. This can lead to joint pain and joint stiffness. Flax seed contains the omega 3 fatty acid ALA which can help to reduce inflammation in the body. This potent anti-inflammatory can provide arthritis relief.
Flax seeds contain omega 3 fatty acids which improve your mood naturally. The omega 3s can be used to treat bipolar disorder, depression, and anxiety. The omega 3s also help reduce inflammation in the brain and help the body create neurotransmitters, which can help regulate and stabilize the mood.
Blood pressure reduction
Flax seeds can naturally lower your blood pressure reading. On average, regular consumption of flax seed can decrease both your systolic and diastolic readings by about 10 mmHg. For those who are currently taking blood pressure medicines, the effects of flax seed on blood pressure are even greater.
Are you looking for a superfood to help reduce the risk of developing cancer? Incorporate flax seeds into your diet. These seeds contain lignans, a plant compound that provides antioxidant protection. Flax seeds have approximately 800 times the number of lignans than other plant based foods. These lignans reduce the risk of breast cancer and prostate cancer.
Flax seed is high in ALA omega 3 fatty acids. These plant based omega 3s prevent cholesterol from being absorbed into the bloodstream. It also helps to reduce arterial inflammation and lowered the risk of heart disease, stroke, and heart attacks. Omega 3 fatty acids and other essential nutrients can be found in health concerns supplements
Cholesterol lowering properties
Flax seeds are able to lower cholesterol naturally. Flax seed binds to bile salts that are produced by the liver and transport them out of the body via waste. This causes the liver to pull cholesterol from the blood so your liver can produce more cholesterol. As this process continues, your cholesterol levels decrease.
Do digestive woes have you down? Are you looking for a natural way to improve your digestive health? Flax seeds have been shown to prevent and relieve constipation and diarrhea. This superfood contains large amounts of soluble fiber which helps to bulk up your stool by soaking up fluids in the digestive tract, which prevents and relieves diarrhea.
Great source of protein
Flax seed contains a large amount of protein. It is rich in several amino acids, including glutamic acid, aspartic acid, and arginine. This high-quality protein improves immunity, provides anti-fungal protection, prevents tumors, and lowers cholesterol. Furthermore, the protein in these seeds helps you feel full and stay full between meals, which can help you lose weight.
Type 2 diabetes affects billions of people around the world. Type 2 diabetes is caused by either insulin resistance, or the body cannot properly secrete insulin. Adding flax seed to your diet can reduce blood sugar levels by up to 20 percent when consumed daily for at least a month. The insoluble fiber in flax seed slows down the release of glucose in the blood, resulting in lower blood sugar levels.
Relieve hot flashes
Hot flashes are caused when the body no longer produces estrogen due to menopause. The lignans in flax seed help to regulate estrogen levels which may help to relieve your hot flashes. The Omega-3 found in flax seed also helps reduce systemic inflammation which is common during menopause.
Rich in fiber
Believe it or not, one small tablespoon of flax seed contains about 10 percent of the daily recommended allowance of fiber. It contains both soluble and insoluble fiber; therefore, it not only helps with bowel movements but also acts as a prebiotic to improve the beneficial bacteria in the intestines. Finally, fiber has been shown to lower cholesterol levels and prevent blood glucose spikes.
Weight loss aid
Flax seed is a great way to stave off hunger pains experienced between meals. The soluble fiber in these seeds slows down digestion, which triggers the body to create satiety hormones that help control your appetite and make you feel full for a longer period of time.
How to include flax seed in your diet
Flax seed can be used in a variety of ways and can be added to a number of different foods. Try incorporating these nutty flavored seeds by:
- Add the seeds to water to increase your hydration levels
- Use flax seed oil as a salad dressing
- Sprinkle flax seeds on your cereal
- Top your yogurt with the seeds
- Add the flax seeds to loaves of bread, cookies, muffins, etc.
- Use flax seeds to thicken smoothies
- Add water to flax seed and use as an egg substitute
- Add to meat patties
How much flax seed should you eat each day?
You will receive the health benefits from flax seeds by eating just one tablespoon of flax seed each day. It is not recommended to consume more than five tablespoons of flax seeds each day. Consuming more than this can cause digestive upset.
Flax seed is filled with a lot of nutrients. They are loaded with fiber, omega 3 fatty acids, plant compounds vitamins, minerals, and proteins. These compounds offer a number of health benefits including reduced inflammation, improved glucose regulation, decreased blood pressure readings, and a reduced risk of developing cancer.
Including flax seed into your diet helps reduce cholesterol levels which reduce the risk of cardiovascular disease, heart attack, and stroke. Individuals with digestive problems can benefit from fiber in flax seeds. The fiber also helps keep you feeling fuller longer and may help in your weight loss efforts.