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Health Benefits of Flaxseed

March 30, 2018

One tiny seed, one powerful nutrition-packed superhero! Flaxseeds are a great source of fiber and healthy fats. These little guys might be a great addition to your diet!

 

Benefits of Flaxseed

  • Very high in fiber, containing 2 g of fiber in 1 tablespoon

  • High in omega-3 fatty acids (Learn more about the benefits of omega-3 fatty acids here.)

  • 1 tbsp contains 37 calories

  • Rich source of lignans, a plant compound which acts as an antioxidant within the body

  • Lowers cholesterol, specifically targeting the “bad” LDL cholesterol

  • Increase regularity of bowel movements

  • Anticarcinogenic effects

  • Possibly lowers risk of heart disease

  • May assist in weight loss

 

 

Tips for Consuming Flaxseed

  • Choose ground flaxseed over whole flax seed. Whole flaxseed retains its form while passing through the digestive system, so you are not guaranteed to harvest all of the flaxseeds’ nutrients.

  • If you use flaxseed for its omega-3 content, you might try flax oil. Keep in mind that oil will not contain fiber and may have lower levels of certain vitamins and minerals.

  • Flaxseed should be kept in the freezer to prevent rancidity. Use ground flaxseed within 24 hours of grinding for optimal nutrient content.

  • Limit flaxseed intake to less than 5 tbsp per day.

  • Individuals with certain medical conditions (pregnancy, some cancers) or taking certain medications may be advised to avoid flaxseed and should consult their doctor before adding this food to their diet.

 

 

Ways to incorporate flaxseed into your diet

  • Smoothies

  • Hummus 

  • Burgers & meatloaf

  • Breading on meat

  • Oatmeal: Flaxseed naturally gelatinizes when exposed to moisture, so it contributes a great texture to hot and overnight oats.

  • Baked goods: Muffins, cookies, pancakes, granola, breads, crackers

  • Egg replacer in baking: 1 tbsp ground flaxseeds + 3 tbsp water = flax egg!

  • Salads: Sprinkle flaxseed on your salad or make dressing using flaxseed oil.

  • Yogurt: Add flaxseed to plain Greek yogurt with frozen berries and a few nuts.


 

 

Sources

https://www.ncbi.nlm.nih.gov/pubmed/17943494

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/flaxseed/faq-20058354

https://www.livestrong.com/article/90990-benefits-ground-flax-seed/

https://www.mayoclinic.org/drugs-supplements-flaxseed-and-flaxseed-oil/art-20366457?pg=2

 

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