Flaxseeds are becoming increasingly popular thanks to increased consumer demand for functional foods and interest in plant-based diets. Flaxseeds have earned the title of “superfood” thanks to their high omega-3 content, lignans, vitamins, minerals and fiber which may all play a role in reducing chronic disease. Here's how:
Lignans
Flaxseeds are also an excellent dietary source of plant compounds called lignans. Lignans contain “antioxidant properties that may reduce blood pressure and improve lipid profiles,” Kiran Campbell, RDN says.Studies show that higher lignan intake is associated with a lower risk of cardiovascular disease, especially when part of a high-fiber diet.
Fiber
Flaxseed is a rich source of dietary fiber and contains both soluble and insoluble fiber. Soluble fiber helps regulate cholesterol and triglycerides, which play a role in the prevention of heart disease. Insoluble fiber, on the other hand, helps maintain normal blood sugar levels and plays a role in weight management, leading to improved cardiovascular outcomes.Related: The 20 Best High-Fiber Foods for Healthy Digestion
The Benefits Don't End There
Flaxseed can improve blood sugar, insulin sensitivity and insulin resistance, which may be especially beneficial for people with type 2 diabetes.
Anti-cancer properties
Rich in antioxidants, flaxseeds have anti-inflammatory properties that may be useful in managing certain inflammatory conditions like arthritis, diabetes and metabolic syndrome.
Improved menopause symptoms
Flaxseed consumption increases fiber intake leading to improvements in gut health by reducing constipation and improving stool consistency.
May contribute to healthy skin
There are a handful of things to consider before adding flaxseed to your diet. Just one tablespoon is enough to meet the adequate intake guidelines established by the Institute of Medicine. The first to think about? Form. "To get the most benefit, flaxseeds should be eaten ground, as whole seeds often pass through the digestive system undigested,” Routhenstein recommends. Also, be sure to store whole flaxseed in an air-tight container in the pantry. Ground flaxseeds spoil more quickly and should be stored in the fridge or freezer to help preserve freshness.Finally, because of their high fiber content, flaxseeds may require a more gradual introduction. "It's important to start with a small amount and gradually increase to avoid any potential GI side-effects from high-fiber foods like bloating, gas or cramping," Routhenstein suggests.
Adding Flaxseed to Your Diet
Flaxseeds have a mild, nutty taste that goes well with a variety of flavors. Here are some suggestions for incorporating them into your diet:
Mix into your favorite salad dressing.Toss them on top of a saladAdd seeds to baked goods like muffins or cookies. Boost your breakfast by mixing into oatmeal, pancakes or yogurt.Blend them into your favorite smoothie.Stir into your favorite soup.Make a flaxseed pudding by mixing with your favorite milk and sweetener.Up Next:
Related: Flax Milk Is Having a Moment, but Should You Be Blending It Into Your Smoothies or Pouring It In Your Coffee? Nutritionists Explain
Sources:
Why Aren't Americans Eating Enough Seafood? A Seafood Consumption Pilot Study. Journal of Nutrition Education and Behavior.Michelle Routhenstein, MS, RD, CDCES, CDN.Impact of α-Linolenic Acid, the Vegetable ω-3 Fatty Acid, on Cardiovascular Disease and Cognition. Advances in Nutrition.Kiran Campbell, RDN.Lignan Intake and Risk of Coronary Heart Disease. Journals of the American College of Cardiology.Magnesium. National Institute of Health.Dietary Fiber Is Beneficial for the Prevention of Cardiovascular Disease: An Umbrella Review of Meta-analyses. Journal of Chiropractic Medicine.The effect of flaxseed supplementation on glycemic control in adults: An updated systematic review and meta-analysis of randomized controlled trials. Journal of Functional Foods.The Role of Flaxseed in Improving Human Health.Healthcare.Effects of flaxseed supplementation on inflammatory biomarkers: A GRADE-assessed systematic review and meta-analysis of randomized controlled trials. Prostaglandins & Other Lipid Mediators.Effects of Flaxseed on Perimenopausal Symptoms: Findings From a Single-Blind, Randomized, Placebo-Controlled StudyCureus.Research Progress and Prospect Analysis of the Application of Flax Lignans. Journal of Natural Fibers. Read More Details
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