Flaxseeds have been gaining popularity in recent years due to their high nutritional value. They are a plant-based source of omega-3 fatty acids, fiber, and lignans. In this article, we will explore the numerous health benefits of flaxseeds and how you can incorporate them into your daily diet.
Below are some of the key nutrients found in flaxseeds per 100g:
Omega-3 Fatty Acids
Flaxseeds are the richest source of plant-based omega-3 fatty acids known as alpha-linolenic acid (ALA). 100g of flaxseeds contain 22.8g of ALA, which is more than the recommended daily intake for adults. ALA is converted into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in the body, the same omega-3s found in fatty fish.
Fiber
Flaxseeds are a great source of dietary fiber, both soluble and insoluble. 100g of flaxseeds contain 27.3g of fiber, which is about 100% of the recommended daily intake for adults. Dietary fiber helps regulate bowel movements, maintain bowel health, lower cholesterol levels, and reduce the risk of heart disease and diabetes.
Lignans
Lignans are a type of phytonutrient found in plant-based foods that have antioxidant and estrogen-like properties. Flaxseeds are the richest dietary source of lignans, containing around 379,380 micrograms per 100g. Lignans have been shown to reduce the risk of breast cancer, improve cholesterol levels, and reduce inflammation.
How to Incorporate Flaxseeds into Your Diet
Flaxseeds have a mild, nutty flavor and can be easily incorporated into your daily diet. Below are some ways to use flaxseeds:
Ground Flaxseeds
The best way to consume flaxseeds is by grinding them into a fine powder. This makes it easier for your body to digest and absorb the nutrients. You can add ground flaxseeds to your smoothies, oatmeal, yogurt, or baked goods.
Flaxseed Oil
Flaxseed oil is another great way to incorporate flaxseeds into your diet. You can use it as a salad dressing or drizzle it over cooked vegetables. However, it is important to note that flaxseed oil is not a good source of fiber or lignans and does not contain the same amount of omega-3s as ground flaxseeds.
Flax Milk
Flax milk is a dairy-free alternative to cow’s milk that is made from ground flaxseeds. It has a nutty flavor and can be used in smoothies, cereal, or coffee.
The Health Benefits of Flaxseeds
Below are some of the numerous health benefits associated with consuming flaxseeds:
Improves Heart Health
Flaxseeds are rich in alpha-linolenic acid (ALA) which has been shown to improve heart health by reducing inflammation and lowering blood pressure and cholesterol levels. Consuming flaxseeds has also been associated with a lower risk of heart disease.
Reduces the Risk of Cancer
The lignans found in flaxseeds have been shown to reduce the risk of breast cancer. Additionally, studies have shown that consuming flaxseeds can reduce the risk of colon and prostate cancer.
Boosts Digestive Health
The high fiber content in flaxseeds helps regulate bowel movements, promote regularity, and prevent constipation. It also feeds the healthy bacteria in your gut, which can improve digestion and overall gut health.
May Improve Skin Health
The omega-3 fatty acids in flaxseeds can help reduce inflammation in the skin, which can improve eczema, psoriasis, and acne. Lignans have also been shown to reduce fine lines and wrinkles by improving skin elasticity and hydration.
Flaxseed FAQs
1. Are Flaxseeds Safe to Eat?
Yes, flaxseeds are generally safe to eat. However, it is important to consume them in moderation as consuming too many flaxseeds can cause digestive issues and interfere with the absorption of certain medications.
2. How Much Flaxseed Should I Eat Per Day?
The recommended daily intake of flaxseeds is 1-2 tablespoons (10-20g). It is important to start with a small amount and gradually increase your intake to avoid digestive issues.
3. Can Flaxseeds Help with Weight Loss?
Yes, consuming flaxseeds can help promote weight loss due to their high fiber content. Fiber can help you feel fuller for longer and reduce overall calorie intake.
4. Can Flaxseeds Go Bad?
Yes, flaxseeds can go bad if not stored properly. It is recommended to store flaxseeds in an airtight container in the refrigerator or freezer to prevent them from going rancid.
5. Can Flaxseeds Help with Menopause Symptoms?
Yes, the lignans found in flaxseeds have been shown to help reduce hot flashes and other menopause symptoms due to their estrogen-like properties.
Conclusion
Overall, flaxseeds are a nutritional powerhouse that can provide numerous health benefits. They are a great source of omega-3 fatty acids, fiber, and lignans which can improve heart health, reduce the risk of cancer, boost digestive health, and improve skin health. You can easily incorporate flaxseeds into your daily diet by grinding them into a fine powder and adding them to your smoothies, oatmeal, or yogurt.
