If you want to add more nutrition to your diet without even trying, you may want to make friends with flaxseed.
“Flux seeds are widely available and sold in whole or in crushed form,” says Heather Shasa, a registered dietitian nutritionist. “Choose a grind, grind, or grind option as the grind process unleashes power from flax seeds and provides access to their amazing nutrients.”
And those amazing nutrients do a lot.
Flax seeds are not only good for heart, hormones and gut health, but are also plant-based omega 3 foods, says Amanda Sauceda, MS and RD. Crush the seeds before consuming them.
But before you go all-in to flax seeds, be aware of this advice from Sourceda. “Flux is rich in fiber, so your gut may not be a fan at first,” she says, advising you to slowly add flax seeds to your diet. To drink more water.
As Sauceda says, eating whole flax seeds can make the whole flax seeds appear in your stool because the fibers are harder to digest (pee!). “As long as the poop doesn’t have a lot of undigested food and the intestines endure fiber, this doesn’t matter,” Sauceda says.
But when it comes to flax seeds, there’s a lot to explore, such as what flax seeds really are, why they are so healthy, and the complex nature of those omega-3s.
This is what nutrition experts have to say about it all, and more.
What is flax seeds?
“Flax is an edible seed of flax plants and is used to make flax or flax oil,” says Shasa, which has a slightly nutty flavor. .. Lignans act as antioxidants, helping to reduce damage to cells, reduce inflammation, and reduce the risk of certain illnesses. “
Are flax seeds healthy?
yes.
The breakdown of nutrition is as follows. “Two tablespoons of ground flax seeds weigh about 15 grams, giving you nearly 3 grams of protein, 3 grams of ALA fatty acid (a type of omega 3 in plants), and 3.5 grams of fiber,” Sauceda said. , Refer to USDA’s FoodDataCentral. Serving 2 tablespoons of ground flaxseed is about 75 calories.
Michel Arnold / Eye EmGetty Images
And flax seeds offer a variety of health benefits. First, they have the right fat for you. Flax seeds are an excellent source of the omega 3 essential fatty acid α-linolenic acid (ALA, mentioned above), Shasa said.
That said, the levels of omega 3 fatty acids in flax seeds are low compared to fatty fish such as salmon, mackerel, and sardines, so use the wording on the skeptical flax product label.
“The fibers in flax seeds can enhance the lipid-lowering effect,” says Shasa. “Studies show that 30-50g of flax seeds daily reduce total cholesterol by 5% to 15% and low-density lipoprotein (LDL) cholesterol by 8% to 18%. In pre-diabetic and diabetic individuals. Evidence from small clinical studies has shown a slight reduction. Preliminary clinical studies show that flaxseed affects the prostate by reducing markers of prostate cancer levels, especially cholesterol-specific antigen (PSA). And also the growth of prostate cancer cells. “
As mentioned earlier, the lignan content of flax seeds also has health benefits. “An interesting paper discussing the relationship between lignans interacting with the gut microbiota, having anti-cancer effects, and being converted to compounds that may also affect brain health through gut-brain axis. There is, “says Sauceda.
Finally, flax seeds may play a role in supporting cardiovascular health. “Grated flax seeds may be easier to digest, but some studies have looked at the overall benefits of flax seeds for heart health,” says Sauceda. “The whole flaxseed has been shown to have a positive effect on total cholesterol and” bad “cholesterol, also known as LDL. She also states that flaxseed oil may also have some anti-inflammatory effects.
How do you eat flax seeds?
Flax seeds can be added to a variety of dishes, although it’s not something you’ll want to eat as a treat. It will be repeated. “The best way to eat flax seeds is to grind them because they can get more nutrients. The whole flax seeds are hard to digest and grinding makes it easier for the body to access the nutrients,” Sauceda said. Mr. says.
Some ways Sauceda suggests using flax seeds are to sprinkle the ground flax on a bowl or smoothie of oats in the morning. “Flax can also be used as bread crumbs for chicken tenders,” she said. “Because flax seeds have a lot of fiber, they can also be used as thickeners like creamy salad dressings.”
Shasa also emphasizes the ability to use flax seeds as a vegan alternative to baked confectionery eggs. Mix 1 tablespoon flax seeds and 3 tablespoons water and thicken for 5-10 minutes.
This content is created and maintained by third parties and imported into this page so that users can provide their email address. For more information on this and similar content, please visit piano.io.
