Flaxseeds – Superfood We Have Been Ignoring Since Long
Superfoods are the nutrient-dense foods which are easily available and easy to add in your daily diet as well. Before these seeds make in to the list of super foods, they were used in the textile industry. Lately, they have been accepted as super foods as they are the power house of omega-3 fatty acid and fibers. In this article we are going to learn more, in-depth about flaxseeds and their nutrition value.
History of Flaxseeds
A flax plant or Linum usitatissimum as it is known botanically is the origin of flaxseeds. Originated from Egypt, the plant is being cultivated across the globe. These are commonly called as linseed and they can be eaten raw or in powder form. Flaxseed oil is also used by people; thanks to the numerous health benefits it has to offer. Flaxseeds offer proteins, carbohydrates, fat, fibers, and minerals such as phosphorus, magnesium and potassium.
What are the health benefits Flaxseeds have to offer you?
You can include flaxseeds and flaxseeds oil in your diet for the following health benefits these have to offer.
Eases digestion
Due to its high fiber content, they are great for your digestive health.
Lowers cholesterol
Studies have shown link between flaxseeds consumption and low cholesterol levels. As they lower the cholesterol levels, they are amazing for preventing heart and health diseases related to high cholesterol levels.
Useful in certain types of cancers
Lignans which are polyphenols are found in flaxseeds. These are anti-cancer compounds and they help in management of some specific cancers such as breast cancer.
Aids in weight management
Its high fiber content keeps you full for longer and assists you managing weight seamlessly.
Enhances insulin sensitivity
Insulin resistance is characterized as an inability of insulin to carry glucose molecules to cells and it is primarily seen in type 2 diabetes. Some studies have estimated that adding flaxseeds in diet is beneficial to improve insulin sensitivity.
Flaxseeds have become an instant hit amongst people who wish to lose weight. These seeds have high fiber content and thus they are useful in managing healthy weight. But what researches have to say about it? Let’s have a look.
Is flaxseed efficient in managing weight?
Several studies were done to analyze how flaxseeds are beneficial in managing weight. They reveal that the magic lies in its fiber content. Adding flaxseeds as a whole or in powder form in your smoothies or salads or soups help in keeping you full for longer. The aim is to suppress appetite for longer so that you can keep a tab on calorie intake. This is how flaxseeds help you have that perfect weight provided you are not taking unhealthy fats and doing exercise on a daily basis.
How to consume flaxseeds
Flaxseeds are so versatile and we have been reading in every article about their usage. But do you really know how to include these super seeds in your diet. Read further to find out.
Flaxseeds can be eaten as they are or you can use flaxseed oil to relish on the benefits. You must know that fibers are absent in flaxseed oil but it offers a healthy dose of ALA which is a type of omega-3 fatty acid. It is recommended to have at least 1 to 4 table spoons of flaxseeds to gain benefits.
Below are some easy ways to add these super seeds in your diet:
- You can add flaxseeds or its powder while baking anything such as cookies or cupcakes and even cheesecakes.
- Add some seeds in your oatmeal.
- Add in your smoothies or salads.
- You can also add flaxseed powder in homemade mayonnaise.
- You can also innovate your breakfast bowl by making a base of flaxseeds or its powder.
Do flaxseeds cause side effects and health risks?
Flaxseeds and its oil are beneficial but you must know that these food items can cause you some side effects that you must be aware of. Raw flaxseeds contain certain toxins and thus one must consume them in moderate quantity. Roasting flaxseeds or using them in baking removes toxins. Experts have said that one must take not more than 5 tablespoons of flaxseeds.
Though these super seeds have high fiber content and it helps in boosting digestion, you need to increase water intake. Otherwise, it might make your constipation worse than before. On the other hand it might make you suffer from diarrhea.
In following conditions, limit flaxseed consumption.
Pregnancy
Any surgery
If you are taking anti-hypertension medicines
Diabetes
If you develop allergic reactions to these seeds