One tablespoon of ground flaxseed has 534 calories, 3.7 grams of monounsaturated fat, and dietary fiber. A healthy daily dose is considered to be two tablespoons of ground flaxseed. For example, you could use it topping your favorite oatmeal or cereal. Using a bit of flour and adding a teaspoon of flaxseed will increase its nutritional value.
Flaxseed is also packed with essential micronutrients. Although a single tablespoon is usually small, it provides 11 percent of your recommended daily allowance of thiamin, a water-soluble B vitamin essential for neural function. In addition, flaxseed contains 2% of your recommended daily dose of niacin, vitamin B6, and folate.
Flaxseed Nutrition Facts
The nutritional content of flaxseed is primarily fiber, with only a tiny portion of the seed containing sugar. While flaxseed is rich in omega-3 fatty acids, it has also boosted heart health. Its high fiber content helps prevent constipation and promotes digestive health. For this reason, it is essential to consume one tablespoon of ground flaxseed daily.
A single serving of flaxseed contains 27 grams of dietary fiber and 2% of the recommended daily intake of thiamin. The B vitamin thiamin is vital for your nervous system, while niacin and folate are beneficial for heart health. However, it is essential to remember that a single teaspoon of flaxseed is not the same as a cup of flaxseed.
What Is Flaxseed?
Flaxseed is a plant-based food high in fiber, antioxidants, and omega-3 fatty acids. It’s referred to as a “functional food” because it can be consumed to improve one’s health. Flax was a crop grown in ancient Egypt and China, and it has been used in Ayurvedic treatment in Asia for thousands of years. Flaxseed is frequently used to aid digestion and treat constipation. Flaxseed may also lower total blood cholesterol and low-density lipoprotein (LDL, or “bad”) cholesterol, lowering the risk of heart disease.
What Is The Health Benefits Of Flaxseed?
Flaxseed is a versatile ingredient that can improve the taste and texture of practically any recipe to its mild, nutty flavor and crisp, crispy consistency.
One of my favorite ways to consume this seed is to add it to my morning smoothie. It’s also a great addition to pancake batter, homemade vegetarian burgers, and overnight oats.
It’s also high in nutrients and related to various health advantages.
Here are nine science-backed flaxseed health advantages, as well as some simple ways to improve your intake.
The Top 7 Health Benefits Of Flaxseed
1. Packed with vitamins and minerals
Flaxseed is one of the oldest crops on the planet. Brown and golden varieties are equally healthy.
One serving contains a good quantity of protein, fiber, omega-3 fatty acids, and various vitamins and minerals.
The amount of flaxseed in a tablespoon (7 grams) of ground flaxseed is
Thiamine, a B vitamin for energy metabolism and cell function, is abundant in flaxseed. Copper is essential for brain development, immunological health, and iron metabolism, and it’s abundant in this fruit.
Flaxseed is high in protein, fiber, omega-3 fatty acids, thiamine, and copper, among other minerals.
2. Omega-3 fatty acid-rich
Flaxseed is high in alpha-linolenic acid (ALA), a form of omega-3 fatty acid beneficial for heart health, mainly found in plant foods.
ALA is one of the two necessary fatty acids that your body does not make and must be obtained from food.
Flaxseed’s ALA has been shown in animal studies to help reduce inflammation and prevent cholesterol from forming in the blood arteries of the heart.
Increased ALA intake was linked to lower cholesterol levels and a lower risk of ischemic heart disease (caused by narrowed arteries) and type 2 diabetes in recent research of 8,866 persons.
ALA has also been associated with a decreased risk of stroke in numerous studies. Furthermore, a significant evaluation of 34 research linked increased ALA consumption to a lower chance of dying from heart disease.
Flaxseed is high in ALA, an omega-3 fatty acid that has been linked to improved heart health.
3. It’s Possible That It Can Help Prevent Cancer
Flaxseed is high in lignans, which are plant chemicals with cancer-fighting effects that have been researched. This seed has 75–800 times the amount of lignans as other plant meals.
Some studies link flaxseed consumption to a reduced risk of breast cancer, especially in postmenopausal women.
Flaxseed has also been shown to protect against colorectal, skin, blood, and lung cancer in animal and test-tube experiments.
Flaxseed includes lignans, which may aid in the prevention of cancer growth. Some studies have linked this cuisine to a reduced risk of many cancers, but further research is needed.
4. Fiber-dense
Ground flaxseed has 2 grams of fiber per tablespoon (7 grams), around 5% and 8% of the daily recommended fiber intake for men and women, respectively.
Furthermore, flaxseed includes both soluble and insoluble fibers, both of which are digested by the bacteria in your intestines to support gut health and enhance bowel regularity.
Insoluble fiber adds volume to the stool, which may help avoid constipation and encourage regular bowel movements. Soluble fiber absorbs water in the intestines and delays digestion, which may help manage blood sugar levels and decrease cholesterol.
5. Has The Potential To Decrease Cholesterol Levels
Flaxseed may also aid with cholesterol reduction.
In one-month research, eating four tablespoons (30 grams) of milled flaxseed per day reduced LDL (bad) cholesterol levels by 15% in persons with peripheral artery disease.
A 12-week trial of 112 adults with high blood pressure found that eating four tablespoons (30 grams) of flaxseed daily reduced body mass index (BMI), total cholesterol, and blood pressure significantly.
The fiber in flaxseed binds to bile salts before being eliminated by your body, which may explain these effects. Cholesterol from your blood is drawn into your liver to replenish these bile salts, resulting in reduced cholesterol levels.
The high fiber content of flaxseed may help decrease cholesterol and enhance heart health.
6. Has The Potential To Lower Blood Pressure
Flaxseed is well-known for its blood pressure-lowering properties.
Supplementing with flaxseed products, particularly flaxseed powder, was found to considerably lower both systolic and diastolic blood pressure — the top and bottom numbers on a reading, respectively — according to an analysis of 15.
This seed may be especially beneficial to people who have high blood pressure. A 12-week study found that ingesting four tablespoons (30 grams) of flaxseed each day lowers blood pressure in people with high blood pressure.
Furthermore, a thorough evaluation of 11 studies found that eating flaxseed regularly for more than three months can drop blood pressure by two mmHg.
While this may appear minor, some evidence suggests that lowering blood pressure by two mmHg reduces the risk of stroke and coronary heart disease by 14% and 6%, respectively.
7. It’s Possible That It’ll Help To Keep Your Blood Sugar Levels In Check
Flaxseed has been shown to help manage blood sugar levels and stabilize blood sugar levels.
According to an analysis of 25 studies, Whole flaxseed may lower blood sugar and prevent insulin resistance, a condition that inhibits the body’s capacity to manage blood sugar levels efficiently.
The soluble fiber content of this seed may be responsible for the blood sugar-lowering action. According to research, soluble fiber reduces the absorption of sugar in the blood, potentially lowering blood sugar levels.
As a result, if you have type 2 diabetes, flaxseed may be very beneficial.
It’s important to remember that the benefits of flaxseed for blood sugar control essentially apply to whole flaxseed, not flaxseed oil, and this is due to the lack of fiber in flaxseed oil.
Is Flaxseed Oil A Viable Option?
Cold pressing is a method of extracting oil from flaxseeds that helps remove the oil from the seeds.
Because this oil is heat and light sensitive, it should be kept in dark glass bottles and kept in the dark, excellent location, such as a kitchen cupboard.
Flaxseed oil isn’t ideal for high heat cooking methods like frying because some nutrients are heat sensitive. Nonetheless, some investigations demonstrate that gentle stir-frying at temperatures up to 350°F (177°C) did not degrade the oil’s quality.
It’s worth mentioning that flaxseed oil has a higher ALA content than flaxseed powder. Ground flaxseed has 1.6 grams of ALA per tablespoon (7 grams), while flaxseed oil has roughly 7 grams per tablespoon (14 grams).
On the other hand, flaxseed contains various essential elements not found in flaxseed oil, such as fiber. Ground flaxseed should be your first pick if you want to get the most out of this food’s health advantages.
Is There Any Danger In Consuming Flaxseed?
Although flaxseed has numerous health benefits, it also has a few drawbacks to consider.
First, keep in mind that ground flaxseed has a lot of fiber, with 2 grams per tablespoon (7 grams). While fiber is good, rapidly increasing your intake might cause digestive difficulties such as gas and bloat.
Allergic responses to flaxseed and flaxseed oil have been described. However, they are uncommon.
Flaxseed may also interact with several medications, including blood thinners and antiplatelet drugs.
Because specific flaxseed components may mimic estrogen’s effects, persons on hormone therapy or who have hormone-sensitive cancers should see their doctor before including it into their diet. If you’re pregnant or nursing, you should proceed with caution.
Flaxseed is high in fiber and, if consumed in large quantities, can cause stomach problems. It can also cause an allergic reaction and interfere with certain drugs in rare cases.
Is It Safe To Consume Flax Seeds Daily?
While there are no exact flaxseed intake recommendations, experts believe that 1-2 tablespoons per day are a healthy amount. The daily recommended flaxseed intake is not mentioned in the guidelines. However, most experts believe that one to two tablespoons of flaxseeds each day is beneficial to one’s health. When consumed in moderation, flax seeds are generally safe for most people. However, there are a few things to consider before taking flax seeds to reduce weight. Flax seeds should not be eaten uncooked or unripe, and they may contain toxic compounds in addition to causing indigestion.
Conclusion
Studies have shown that a single tablespoon of ground flaxseed provides a healthy omega-3 fatty acid. Additionally, it is rich in lignans, which help the body reduce cholesterol levels. This is why it is so important to eat flaxseed daily. These seeds are an excellent source of fiber, and you can consume them in various forms. Another way to calculate the glycemic index is to consider the amount of fiber and the serving size. A serving of flaxseed provides one-tenth of the recommended daily dose of thiamin, a water-soluble B vitamin essential for neural function. It also provides a small amount of vitamin B6 and folate, essential for the brain’s health.
