Have you ever seen a recipe online that requires a granola package or flax seeds? what is that? Chia seeds are a little more commonly used in recipes such as oats and puddings overnight, but flax seeds are a weakening ingredient that needs attention. Especially when you learn all the incredible ways this little seed can benefit your body!
From improving digestion to reducing the risk of illness (and even improving cognitive function!), There are many ways that adding flaxseed to your recipe here can help your long-term health. There are-and some warnings to consider when you get started. Here are five of the healthiest seeds you need to add to your diet as tips for a healthier diet.
If you want to easily increase your fiber intake, it’s best to start by adding flax seeds to your diet. A tablespoon of whole flax seeds contains almost 3 grams of fiber. This is equivalent to 11% of the recommended daily intake.
According to the American Heart Association, you should average 25 to 30 grams of fiber a day, but Americans only consume an average of 15 grams. A diet low in fiber not only affects weight management efforts, but can also cause digestive problems and even increase the risk of developing chronic illness.
It’s best to start by adding flax seeds to your breakfast. You can also mix flax seeds with an oatmeal morning bowl, add to granola to make a yogurt parfait, mix with pancake dough, or mix with a smoothie.
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Specifically, flaxseed is rich in α-linolenic acid (ALA), an essential fatty acid that the body cannot produce. The only way to get it is through food — and flax seeds are full of them.
In general, taking omega 3 fatty acids has been shown to reduce inflammation in the body and helps prevent the development of chronic illnesses. In particular, ALA is associated with reducing the risk of heart disease such as heart attack and stroke and reducing high blood pressure.
Flaxseed, along with walnuts, fatty fish, and some plants, is a rich source of ALA.
As mentioned earlier, ALA helps reduce the risk of heart disease.According to a research review of Nutritional progress, There is strong evidence of ALA consumption and a reduced risk of cardiovascular disease. This is due to the fact that ALA is a polyunsaturated fatty acid (PUFA), which has been shown to have anti-inflammatory properties in the body and reduce the risk of heart disease. They also have powerful antihypertensive, anti-cancer, antioxidant, antidepressant, anti-aging, and anti-arthritis effects. Advances in food and nutritional research..
Studies have also shown that flaxseed consumption can help lower your blood cholesterol levels. High levels of LDL “bad” cholesterol in the system can cause accumulation in the arteries and increase the risk of cardiovascular disease.
Flax seeds can also effectively lower blood pressure. This is important to prevent heart attacks and strokes.
Flax seeds are generally known to be natural laxatives that can aid in the digestive process and constipation.A 12-week study published in Nutrition and metabolism Flax seeds (when added to baked goods) were able to reduce constipation, blood sugar and lipid levels in patients with type 2 diabetes.
In addition, flax seed consumption has been shown to actively alter the gut microbial flora during digestion by increasing the gut flora.It also reduces the presence of Proteobacteria When Porphyromonada familyAccording to, it is associated with alcoholic liver disease Nutrients..
Maintaining a healthy weight is important for keeping your body healthy in the long run. Therefore, incorporating flaxseed into your diet is an important way to keep your weight at a healthy number. In particular, flax fiber helps to feel full for a long time. appetite..
Flax seed supplementation is also associated with glucose control and insulin sensitivity, both of which have been shown to affect weight management.
This is not a side effect of eating flaxseed, which you should be very worried about, but it should be remembered if you are suffering from iron or zinc deficiency.
Flax seeds contain phytic acid, a type of antinutrient that can reduce the absorption of minerals such as calcium, zinc, magnesium, copper and iron. This may seem like a negative side effect of consuming flax seeds, but the effects are so small that they are less threatening than soybean and rapeseed seeds. Food Science and Technology Journal..
Fiber is beneficial to your overall digestive health, but too much fiber can cause digestive problems. Especially if you’re not used to eating a lot of fiber at once. Eating too much fiber at one time can cause bloating, gas, abdominal pain, and sometimes nausea.
If you increase fiber, increase it slowly to avoid digestive discomfort. Adding flax seeds to baked goods and other common breakfast items is a great place to start.
