From chia to hemp, the super seed world is filled with lots of healthy competition.
While it's easy to get used to chia pudding or sprinkles of hemp seed in your trail mix,
their counterpart flaxseed can be just as healthy and delicious.
Hi viewers and welcome back to Bestie!
If seniority rules, flaxseed goes way back, and some believe it to be one of the oldest
crops in the world.
Now that more and more people are becoming more health-conscious and aware of the food
they eat, flaxseeds have grown in popularity.
This is no surprise because they offer plenty of health benefits.
And in today’s video, we will tell you what they are.
From better heart health, lower cancer risk, reduced cholesterol, better digestion to arthritis
relief pain and more, watch till the end to learn about all of them.
Better Hunger Control: If you tend to nibble between dinners, you should consider adding
flaxseeds to your drink to fight off food cravings.
One study found that including 25 grams of ground flaxseeds to a drink reduced yearning
sentiments and, in general, hunger.
Reduced appetite was likely because of the fiber content of flaxseeds.
It eases back absorption in the stomach, which triggers many hormones that control hunger
and give you a feeling of fullness.
Flaxseeds' dietary fiber content may also help keep you full for a longer time and may
help you deal with your weight by controlling your cravings.
What time of the day or night do you get maximum hunger cravings?
Tell us quickly down below in the comments section!
Good for heart health: Flaxseeds are rich in omega-3 fatty acids that are beneficial
for us in many ways, particularly in maintaining good heart health.
These seeds contain a high amount of a compound called ALA, which has shown to cut down the
risk of heart diseases in several lab tests.
The healthy fat reduces the inflammation in the arteries, which often leads to various
heart issues like stroke, heart attacks and cardiac arrest.
Lower Cancer Risk: Flaxseeds are very rich in lignans, which are plant compounds that
have both estrogen and antioxidant properties.
Both of these are known to lower the risk of developing different types of cancer.
They are also extremely useful in improving overall health.
The content of lignans in flaxseeds is up to 8000 times higher compared to other plant
foods.
Studies have shown that eating flaxseeds daily can result in a lower risk of developing breast
cancer, prostate cancer, colon cancer, and skin cancers.
Better Diabetes Management: Flaxseed is a rich source of both soluble and insoluble
dietary fiber.
This property of the seed helps in maintaining normal blood sugar levels in people suffering
from diabetes.
A study found that the daily intake of flaxseed improves glycaemic control in obese men and
women with pre-diabetes.
Moreover, it also states that flaxseed consumption decreases glucose and insulin . It also improves
insulin sensitivity as part of the habitual diet in obese individuals with pre-diabetes.
Enhances Muscle buildup In Men: Flax Seeds are one of the best superfoods for bodybuilders.
About 100 grams of it provides 25 to 30 grams of protein.
The compound ALA present in it enhances insulin sensitivity within muscle cells.
This prevents the storage of fat in the muscle tissue.
Flaxseed oil is an excellent source of energy, in particular for athletes and those who burn
more calories during workouts.
Research has shown that 30 grams of daily flaxseed intake may benefit men with a precancerous
prostate condition and reduce tissue growth.
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Better Digestion: Flaxseeds contain both types of dietary fiber- soluble and insoluble.
Both these fibers can help to bulk up the stool and ensure easy passage of the bowel.
Soluble fiber helps soften stool, while insoluble fiber helps to stimulate the digestive system.
This helps move waste through the gut and promote easy bowel movement.
Eating flax seeds daily can be beneficial for people suffering from constipation and
irritable bowel syndrome.
But you need to drink a lot of fluid throughout the day when including these seeds in your
diet.
Reduces cholesterol: Of course, eating flaxseeds can't replace cholesterol-lowering meds for
folks who need them.
But several studies have shown that eating flaxseeds may help in the fight against high
cholesterol.
During digestion, the soluble fiber in flaxseed helps bind cholesterol and pushes it out of
the body.
This lowers cholesterol levels in the blood.
Eating 30 grams a day of flaxseed powder for three months has been shown to lower total
cholesterol by 17% and "bad" cholesterol by nearly 20%.
In a study of postmenopausal women, eating 30 grams of flaxseed every day for three months
lowered their bad and total cholesterol by 7% and 10%, respectively.
Relieves arthritis symptoms: According to the arthritis foundation, flaxseeds are essential
in reducing joint pains and stiffness.
It is highly recommended for people who are suffering from lupus, rheumatoid arthritis,
and Raynaud’s phenomenon.
The effectiveness of flaxseeds in alleviating these ailments can be attributed to its anti-inflammatory
properties.
Simply eating 1 tablespoon of flaxseeds every day can greatly help your body in fighting
arthritis induced pains.
Reduces radiation impact on the body: Flaxseed nutrition has a profound effect on the tissue
repair function in your body.
A study found that flaxseed intake can help individuals in recovering from radiation damage.
It may also be highly effective in reversing lung damage induced by intense chemotherapy
or radiation therapy.
Since these treatments usually incur heavy tissue damage on the body, eating flaxseeds
regularly may be very helpful in reducing this type of damage.
Good Source Of Vitamins And Minerals: Flaxseed provides important micronutrients.
However, because the serving size is usually small, the nutritional boost you get from
eating the seeds will only put a small dent in your total daily vitamin and mineral needs.
For example, based on a 2,000-calorie-per day diet, a serving of flaxseed provides 11%
of the daily recommended intake or DRI of thiamin.
Thiamin is a water-soluble vitamin that is needed by the body for neural function.
A tablespoon of flaxseed also contains 2% of the DRI of niacin, vitamin B6, and folate.
In terms of minerals, a tablespoon of flaxseed provides 13% of the DRI for manganese and
about 10% for magnesium.
Other minerals in flaxseed include phosphorus which is 7% of DRI, copper 6%, and selenium
at 4%.
Good For Hair And Skin: If your digestive system and your gut are running smoothly,
it's a sign that your body has decreased inflammation.
This shines through on the skin, which is just an external representation of what's
going on internally.
Eating anti-inflammatory foods like flaxseed has been shown to lead to a clearer complexion.
Besides that, your hair and nails can benefit from flaxseed's rich mineral content.
The seed is high in omega-3 fatty acids, B vitamins, and vitamin E, which are all micronutrients
that contribute to how strong your nails are and how quickly your hair grows.
Besides flaxseeds, there are other ways to get thick shiny hair naturally.
Learn more about such methods by watching “13 Ways To Regrow Your Hair Naturally And
Forget About Bald Spots”
Now, back to Unbeatable Flaxseed Health Benefits And How To Add It To Your Diet
Moving on, let’s tell you how to shop for flaxseed and store them:
Flax comes in several forms.
The first one is Whole flax.
It has the longest shelf life, but it’s hard for your body to break down.
You’ll have to grind it in a food processor or coffee grinder first.
Otherwise, all those nutrients will go in one end and out the other.
The second type of flax is Pre-ground or milled flax.
Although it can save you time, but it does have a shorter shelf life than whole seeds.
Check expiration dates and only buy as much as you can use before they expire.
You can also store flax in the fridge to ward off spoiling.
Past its prime, flax becomes rancid.
It will have a sour smell and bitter taste.
And finally it is also available in the form of Flax oil.
This is full of fatty acids, but lacks the fiber of flaxseed.
It’s a convenient way to boost your omega-3 intake but doesn’t contain all the goodness
of ground flax.
And it has an even shorter shelf life, so keep an eye on the use-by date.
Here are a few way you can add this amazing superseded to your diet:
Thickener in recipes: Using flax is a great way to naturally replace gluten-containing
grains in recipes, especially baked ones; flax is usually easily metabolized.
Egg substitute: That’s right!
You can replace eggs in a recipe using finely ground flax seed.
Use one tablespoon of flax seeds and three tablespoons of water, combined, to replace
one egg.
The seeds have a gelatinous quality that emulsifies much the way an egg would.
Smoothies: For a morning jumpstart, add a tablespoon or two of ground flaxseed meal
into a smoothie or shake.
Your day just got a little healthier!
Baking: This is Ideal for cookies, muffins, pancakes, and quick breads.
If you love to bake, coarsely ground flaxseeds can be added to any of these to boost texture
and nutrition.
Salads: Drizzle some flaxseed oil over roasted vegetables, or add the chopped seeds as a
last-minute topping.
If you like, switch out olive oil and make a vinaigrette out of flaxseed oil.
Snacks: Flaxseed oil can be sprinkled on popcorn or the ground meal can be mixed with herbs
and spices and used to make your own crackers or baked chips.
Oatmeal: With a flaxseed meal, oats just got a lot smarter.
Shake overcooked oatmeal or pudding made of soaked chia seeds with a little cinnamon and
brown sugar.
Granola and breakfast bars: If you make your own energy bars or granola, add ground flax
meal to the recipe.
Because flaxseed oil has such a low smoking point, avoid cooking with it.
However, it does make a wonderful neutral oil for seasoning cast iron pans.
While flaxseeds have a wide range of health benefits for you, there are other seeds as
well which you should not ignore and eat regularly.
Learn more about these seeds by watching:
8 Powerful Seeds That Benefit Your Health
Or
6 Healthy Seeds You Should Be Eating And 6 You Shouldn't
So go ahead and watch one or both of these videos for maximum benefits.
Have you tried flaxseeds in your recipes before?
Let us know in the comments section below!