Most of us have heard about flax seeds, at least in the surrounding area. You may have seen it in a local juice shop smoothie, or you may have seen it in a grocery aisle. But how many of us really know what flaxseed is? Are “superfoods” very good for you? Or is it another fashionable trend that is out of fashion? The truth is that there are many flaxseed health benefits and there are potential drawbacks to adding “superfoods” to your diet.
I talked to a nutritionist and a nutritionist Jackie Newgent RDN, CDN Learn more about the health benefits of flax seeds, including how adding flax seeds to your diet can improve your skin and hair health. We also asked a very important question. That is how much flaxseed we should consume every day. After all, it’s possible that you have too much flax! But just a little bit of daily superfoods can be of great help.
Flax seeds are easy to use and can be incorporated into your daily diet. Healthy smoothieMix with pie crust and put in homemade GranolaOr you can add it to your hamburger putty before grilling. But before you buy flax seeds in bulk, you need to know what’s in them.
Flax seed nutritional ingredients
1 tablespoon (7 grams) of ground flax seeds contains:
Benefits of flax seeds
Omega 3 fatty acid
Omega 3 essential fatty acids are “good” fats that have been shown to promote Heart health.. Studies have shown that omega 3 can help reduce inflammation and prevent cholesterol from depositing in the blood vessels of the heart. Each tablespoon of ground flax contains about 1.8 grams of plant omega-3.
Lignan
Lignans are a type of phytoestrogen and are a group of compounds associated with a reduced risk of developing osteoporosis, heart disease and breast cancer. Lignans also have antioxidant properties that protect cells from damage. Flax seeds boast 75-800 times more lignans than other plant-based foods.
fiber
Flax is an excellent source of water-soluble fiber, absorbing water and delaying digestion.Water-soluble dietary fiber helps Lower cholesterol, Stabilizes blood sugar levels and reduces the risk of heart disease. One tablespoon of crushed flax seeds contains 2 grams of fiber. This is about 5% and 8% of the recommended daily intake for men and women, respectively.
Benefits for skin and hair
A common question surrounding flax seeds is whether it benefits both skin and hair health. Nutritionist Jackie Newgent says the best way to improve skin and hair health is to ensure that your body gets all the essential nutrients, including fatty acids, vitamins and minerals, carotenoids, and polyphenols. say. Flax seeds are rich in omega 3 fatty acids, which can help maintain skin health.
research We have discovered that women with sensitive skin may experience skin improvement by incorporating flaxseed oil into their diet. moreover, research Flax seeds have an anti-inflammatory effect, which has a positive effect on aged skin. Regarding your hair, nutrition expert Newgent shared that “flax seeds also provide the B vitamins associated with maintaining healthy hair.” So she may have been born with it, or it may be the magic of flax seeds!
Whole vs. Ground vs. Oil: Which is Best?
Now that you know all the benefits, what is the best way to integrate flax into our diet?
Eating whole flax seeds increases the likelihood that they will pass through the intestinal tract without being digested. That is, the body does not get all the healthy ingredients. If you decide to go to the oil route, flaxseed oil is full of fatty acids, but lacks flaxseed fiber boost. Therefore, flaxseed oil is a convenient way to get more omega 3 into your diet, but it does not offer all the same benefits as ground flax. The best way to make sure your body utilizes all the beneficial ingredients of flax is to go to the ground!
“It’s a good idea to avoid eating raw or immature flax seeds because they contain potentially toxic compounds,” says Newgent.
How Much Flax Needed to Add to Your Diet?
According to experts, Newgent says, “For adults, enjoying two tablespoons of seeds, such as flax seeds, is recommended daily for good health.” So when it comes to flax, it helps a little.
Side effects of flax seeds
Flax seed consumption has many health benefits, but some Disadvantage Consider.
For one thing, crushed flaxseed is high in fiber and each tablespoon is packed with 2 grams. Dietary fiber is beneficial, but increasing intake very quickly can cause digestive problems such as gas and bloating. Try to drink plenty of water with flax seeds!
If you are pregnant or breastfeeding, it is also advisable to pay attention to your health care professional. Newgent said: “During pregnancy, flax seeds may not be safe because they have a slight effect on hormone levels. If you are breastfeeding, talk to your doctor or dietitian about the use of flax seeds. please.”
Flax is high in potassium, so if you have kidney disease or other problems that affect potassium levels, it’s a good idea to discuss adding flax seeds with your doctor. Also, because flax contains plant estrogens, you should first check with your doctor for hormone-related cancers such as ovarian and breast cancer.
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