What Is Flaxseeds?
Flaxseeds (linseeds) have many benefits. They usually contain:
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Micronutrients.
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Manganese.
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Vitamin B1.
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Essential fatty acid alpha-linolenic.
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Healthy fat.
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Antioxidants.
Flaxseeds also contain phytoestrogens called lignans, similar to the hormone estrogen. In addition, the seed coat on the flaxseed contains fiber. When taken before food, flaxseeds can make you feel less hungry, thereby is helpful in weight loss. It is also beneficial to limit the amount of cholesterol absorbed by the body from food. In addition, it helps to relieve constipation and swelling of the kidneys in people with lupus. Flaxseeds are also good for the eyes. They can be preserved for at least six months to 12 months at room temperature or about one year in a refrigerator.
How to Consume Flaxseeds?
Consuming flaxseeds wisely will help incorporate them into a healthy diet. There are various ways to incorporate flaxseeds into your diet. And a tablespoon of flaxseeds a day is enough to meet your essential daily nutritional requirement.
Flaxseeds can be taken in ground or whole form. But it is advisable to grind the flaxseeds and remove the husk, which is very difficult for the human body to digest. When whole flaxseeds are consumed, they will pass the gastrointestinal tract without being digested. On the other hand, ground flaxseeds can be easily digested and provide you with protein, omega-3 fatty acids, and healthy dietary fiber. It can also be taken in the form of flaxseeds oil. Ground flaxseeds can be added to smoothies, cereals, or yogurt. Sprouting flaxseeds is also good for health because they release more of their protein and omega-3 fatty acids into the diet. The other foods to which flaxseeds can be added are:
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Oatmeal.
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Soups.
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Salad.
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Beans or chili.
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Savories.
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Sweets.
What Is the Recommended Daily Amount of Flaxseeds to Be Consumed?
The experts recommend taking a tablespoon of flaxseeds per day, and the children should not consume more than a quarter tablespoon per day.
What Are the Benefits of Flaxseed?
Lowering Cholesterol:
Flaxseeds have soluble mucilaginous fiber that can lower bad cholesterol levels, such as low-density lipoprotein (LDL) and very-low-density lipoprotein (VLDL) in your body, and help improve good cholesterol, that is, high-density lipoprotein. It can be consumed in the ground form or the raw form. You can even roast it and have it. Some people like to have it with yogurt (curd), which is a wonderful source of probiotics. In addition, it has a high omega-3 fatty acids content that can help lower undesirable fats like triglycerides in the blood, reducing the risk of stroke and heart attack.
Wonderful Source of Fiber:
Around one tablespoon of flaxseed contains up to 7 grams of fiber which is essential for boosting the weight loss process in an individual. It can be consumed half an hour before or after a meal. Many people love adding flaxseeds to their smoothies. It can even be sprinkled on top of the salad or fruits as a dressing, which will enhance iron absorption as vitamin C increases iron absorption. Flaxseeds are enriched with protein, magnesium, calcium, phosphorous, lignan, minerals, and some of our body's most essential and basic nutrients. In addition, the dietary fiber in flaxseeds can decrease the rate of constipation and keep the bowels moving more regularly.
Weight Loss:
Since flaxseeds are energy-dense, when taken before food, they can make you feel full and promote weight management. Take flaxseeds half an hour before your meal to decrease your appetite.
Decrease Bone Loss:
The bone loss process can be slowed down when consuming ground flaxseeds because it contains a high level of fatty acids.
Prevents Cancer:
The bioactive compounds called lignans are found in high concentrations in flaxseeds that are helpful in preventing cancer. In addition, lignans have anti-inflammatory properties and help reduce inflammation in the body. They can prevent cancers, especially colon and breast cancer.
Prevents and Treats Diabetes:
According to various research studies, flaxseeds help cure various metabolic syndrome diseases like diabetes, especially type-2 diabetes, owing to their lignans. Flaxseeds can be combined with sunflower seeds, sesame seeds, garden cress seeds, and oats. A nutribar could be prepared, which is rich in omega-3 fatty acids, which will prevent various diseases by reducing the free radical scavenging activity in the body. Flaxseeds help prevent gestational diabetes and stabilize the blood sugar levels in a pregnant mother. Dietary fiber in flaxseeds will decrease the absorption of blood glucose and cholesterol levels in the gut, especially for those who have diabetes. It also helps to avoid preeclampsia and to lower blood pressure.
Reduces Postmenopausal Symptoms:
The phytoestrogens called lignans, present in the flaxseeds, are similar to estrogen. Therefore, they help maintain a balanced hormonal level. As a result, flaxseeds are great for women's health, and regular consumption may help reduce menopausal symptoms and help tackle irregular periods and menstruation-linked discomfort.
How to Store Flaxseeds?
Flaxseeds should be refrigerated or frozen to be kept fresh because they can easily get spoiled due to their high fatty acid content.
Preserve them in an air-locked container once the pack is opened.
What Caution Is to Be Taken before Taking Flaxseeds?
Flaxseeds are very beneficial to our body, but a few things to be noted before using them are,
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Flaxseeds are good for the colon's health, but they are not suitable for people with Crohn's disease and ulcerative colitis due to their laxative properties.
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Pregnant women and breastfeeding mothers should not eat them.
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Men who have a high risk of acquiring prostate cancer should not use them.
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Women with endometriosis, fibroid tumors, or polycystic ovarian disease should not eat them.
Conclusion:
Do not forget to incorporate flaxseeds into your diet, as it is a superfood with numerous health benefits. But it is advisable to consult your doctor about your medical conditions (if any) and eat flaxseeds before you plan to have them.
