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A blog about food and healthy living lifestyle.

Flax Seeds - The wonder food

Flaxseed is called as wonder food, the most powerful plant foods, the must eat food etc. The seeds come from flax, and is known as one of the oldest fiber crops in the world. Flaxseeds (also called linseeds) are a rich source of micronutrients, dietary fiber, manganese, vitamin B1, and the essential fatty acid alpha-linolenic acid, also known as ALA or omega-3.

Preliminary studies show that it may help fight heart disease, diabetes, stroke and cancer (breast cancer). The 3 most Unique Nutrient it offers are

  • Omega-3 essential fatty acids -  Among all World's Healthiest Foods, flaxseeds comes out as a number one as a source of omega-3s!, The "good" fats have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.
  • Lignans, which have both plant estrogen and antioxidant qualities. Flaxseed contains 75 to 800 times more lignans than other plant foods. They help regulate hormone levels, support the immune system and reduce the stress hormone Cortisol.
  • Fiber. Flaxseed contains both the soluble and insoluble types. "Mucilage" refers to water-soluble, gel-forming fiber that can provide special support to the intestinal tract.
  • Vitamins and minerals – Flaxseed is rich in Vitamins and minerals  including most of the B vitamins, magnesium, and manganese.

 

Benefits of eating Flaxseeds 

  • Diabetes

There is strong evidence to suggest that daily intake of the lignans in flaxseed may modestly improve blood sugar.

Research suggests that plant omega-3s help the cardiovascular system through several different ways including anti-inflammatory action and normalizing the heartbeat. New research also suggests significant blood pressure-lowering effects of flaxseed. Those effects may be due to both the omega-3 fatty acids as well as the amino acid groups found in flaxseed. Several studies have suggested that diets rich in flaxseed omega-3s help prevent hardening of the arteries and keep plaque from being deposited in the arteries partly by keeping white blood cells from sticking to the blood vessels’ inner linings.

  • Reduce cholesterol levels

Eating flaxseed daily may also help your cholesterol levels. The cholesterol-lowering effects of flaxseed are the result of the combined benefits of the omega-3 ALA, fiber, and lignans. It helps to prevent the buildup of plaque, which can clog arteries and lead to high blood pressure, stroke, or heart attack.

  • Lower blood sugar

Fiber in flaxseed is also believed to lower blood sugar levels, which is important for people who have type 2 diabetes.

  • Help with weight management. 

Flaxseed is very high in fiber. It expands when ingested, making you feel fuller. You might want to take flax 30 minutes before meals to control your appetite.

  • Improve digestive health. 

The fiber in flaxseed can help relieve constipation and make you more regular.

  • Fight cancer. 

Studies show that flaxseed may have a role in fighting cancer, particularly colon and breast cancer. The benefit is based on its high concentration of lignans, which are believed to inhibit tumor growth.

 

Flaxseeds intake - For most healthy adults, the recommended intake is 1 tablespoon a day, and no more than ¼ teaspoon a day for young children. Because flaxseed is high in fiber, when adding it to your diet, start with small amounts and increase it slowly.

Calories count - A tablespoon of ground flaxseed has about 36 calories while a tablespoon of whole flaxseed has about 50 calories.

 

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Thursday, 03 December 2020
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