Flaxseed Nutrition Facts
A 1 ounce (3 tbsp) serving of flaxseeds contains:
- Omega-3 (ALA) 6,338mg
- Fiber 8g
- Protein 6g
- Vitamin B1 31% RDA
- Manganese 35% RDA
- Magnesium 30% RDA
- Phosphorus 19% RDA
- Selenium 10% RDA
- Also, flaxseeds contain a good amount of vitamin B6, Iron, potassium, copper and zinc.
1. Weight Loss
A study published in the
Journal of Nutrition found that flaxseeds may improve obesity and support weight loss. Since flax is full of healthy fats and fiber, it will help you feel satisfied longer so you will eat fewer calories overall which may lead to weight loss.
2. Lower Cholesterol
The journal of
Nutrition and Metabolism found that adding flax seeds into your diet can naturally reduce cholesterol levels. The soluble fiber content of flax seeds trap fat and cholesterol in the digestive system so that it unable to be absorbed. Soluble fiber also traps bile, which is made from cholesterol in the gallbladder. The bile is then excreted through the digestive system, forcing the body to make more, using up excess cholesterol in the blood and lowering cholesterol overall
3. Diabetes
Preliminary research also suggests that daily intake of the lignans in flaxseed may modestly improve blood sugar (as measured by hemoglobin blood tests in adults with type 2 diabetes).
4. Flaxseeds are High in Antioxidants (Lignans)
Amongst its other incredible nutrition facts, flax seeds are also packed with antioxidants. Lignans are unique fiber-related polyphenols that provide us with antioxidant benefits for anti-aging, hormone balance and cellular health. Polyphenols support the growth of probiotics in the gut and may also help
eliminate yeast and candida in the body. Lignans are also known for their anti-viral and antibacterial properties, therefore consuming flax regularly may help reduce the number or severity of colds and flus.
5. Flax Seeds for Cancer
Flax seed benefits have been proven time and time again and even including fighting breast, prostate, ovarian and colon cancer. A study published in the
Journal of Clinical Cancer Research discovered that consuming flax seeds may REDUCE the risk of breast cancer. The three lignans found in flaxseeds can be converted by intestinal bacteria into enterolactone and enterodiol which naturally balance hormones which may be the reason flax seeds reduce the risk of breast cancer. Another study published in the
Journal of Nutrition found that the lignans in flaxseeds may also reduce the risk of endometrial and ovarian cancer.
6. High in Omega-3 Fatty Acids
We hear a lot about the health benefits of fish oil or omega-3 fats. Fish oil contains EPA and DHA, two omega-3 fats that are critical for optimal health. Although flaxseeds do not contain EPA or DHA, they do contain ALA, another type of omega-3 fat. A study published in
Nutrition Reviews has shown that approximately
20% of ALA can be converted into EPA, but only
.5% of ALA is converted into DHA. Also, surprisingly gender may play a big role in conversion where young women had a
2.5-fold greater rate than men. Regardless of conversion, ALA is still considered a healthy fat and should be included in a balanced diet.
How to Use Flax Seeds
Culinary uses • Ground flax seeds can be mixed in with oatmeal, yogurt, cereal mixes, or any other food item where a nutty flavor is appropriate. • Flax seed sprouts have a slightly spicy flavor, which goes well in salads and subzis. • Add flax seeds to homemade muffins, cookies or breads. • To give cooked vegetables a nuttier flavor, sprinkle some ground flax seeds on top of them. • Add some flax seed powder or oil to milkshakes and smoothies.
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