One of the cheapest yet healthiest superfoods has been around for such a long time that it now gets overlooked by so many (unfortunately!). Today we’re going to cover flaxseeds. These amazing seeds have tons of benefits: they aid digestion, lower blood cholesterol levels, reduce appetite, fight cancer, help weaken, give a clean skin, and that’s just the beginning.
Flax seeds are one of the richest plant sources of omega 3, namely alpha linoleic acid, which helps in weight loss. Another unique aspect of flaxseed is that it is the number 1 source of lignin. Flax seeds contain 7 times more lignin than sesame seeds.
When we look at the nutritional benefits of flaxseed, we can only wonder how healthy they are. Here’s a complete list…
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3 tablespoons of flax seed contain
- Omega3 – 6,330mg
- Fiber – 8g
- ProteinA – 6g
- Vitamin B1 – 31% Daily recommended intake (DRI)
- Manganese – 35% DRI
- Phosphorus – 19% DRI
- Selenium – 10% DRI
Also, flaxseed contains a significant amount of vitamin B6, iron, potassium, copper and zinc. This nutritional profile of the seeds makes it one of the most nutritious foods on the planet.
What are the benefits of flax seeds?
High in fiber, but not in carbohydrates
the high level of fiber leads to the creation of mucilage, extremely beneficial for the intestinal tract. This mucilage retains more food in the stomach, which can increase the absorption of nutrients. Also, flax seeds are extremely rich in both soluble and insoluble fiber, which helps detoxify the colon, weaken and reduce the appetite for sweets. 30-40g fiber should be consumed daily.
Maintain the beauty of skin and hair
If you want bright skin, healthy hair and nails you should consider adding two tablespoons of seeds in salads, smoothies, or any foods. Fats and B vitamins from flaxseeds bring those benefits to the skin, reducing excessive drying. It can improve the symptoms of acne, rosacea and eczema. It also helps to reduce dry eyes.
Helps to lose weight
With the high content of healthy fats and fiber, flaxseeds help maintain satiety for a longer period of time, and so you will eat less, which will lead to weight loss. Alpha linoleic fatty acids also reduce inflammation. This is very important since an inflamed body tends to “cling” to excess pounds.
Low Cholesterol
Soluble fiber in the seeds of fat contains cholesterol and cholesterol in the digestive system, so they cannot be absorbed.
Rich in Antioxidants (Lignin)
Lignin is a polyphenol that prevents premature aging, aids hormonal balance and cellular health. Polyphenols support the growth of friendly bacteria in the stomach and can help eliminate fungus such as candidiasis. Lignin is also known for its antiviral and antibacterial effects, so consumption of flaxseed can reduce colds and viruses.
Sustains the health of the digestive system
Perhaps one of the most important effects of flax seeds. With its high soluble and insoluble fiber content, it helps reduce stomach inflammation, constipation and overall health.
They fight against cancer
Numerous studies have shown that flaxseed helps in the fight against breast, ovarian and colon cancer. A study published in the Journal of Clinical Cancer Research found that high consumption of flaxseed can lower the risk of breast cancer. The lignin content can be converted by bacteria in the intestine into heterolactones and enterodiol which helps in hormonal balancing, which seems to reduce the risk of breast cancer. Another study published in the Journal of Nutrition found that flaxseed lignin can reduce the risk of ovarian and endometrial cancer.
Rich in Omega 3
We hear quite often about the benefits of omega 3 fatty acids. Fish oil contains EPA (Eicosapentaenoic) and DHA (Docosahexaenoic), 2 types of omega 3 that are critical to optimal health. Although flaxseeds do not contain EPA or DHA, they contain ALA (Alpha Linoleic Acid), another type of omega 3. A study published in Nutrition Reviews showed that about 20% of ALA can be converted to EPA, but only 5% of ALA can be converted to DHA.
Reduce the risk of osteoporosis
Due to their estrogenic properties, flaxseeds reduce the risk of osteoporosis. They also help women maintain regular menstruation.
How to eat flaxseeds and where to buy
Use ground flaxseeds in your shakes or salads (I absolutely love them in my post-workout protein shake. Ground enables better absorption in the body, however the ground flaxseed flour needs to be stored in the fridge (it oxidizes fast).
The flaxseed I use is Amazon’s best seller, it’s less than $8 and it’s absolutely delicious.
Enjoy!