Have you ever looked at a package of granola or an online recipe that calls for it flaxseed And I thought what is this? While chia seeds are more commonly used in recipes such as Overnight oats or even puddingFlaxseed is the underdog you should start paying attention to. Especially when you learn all the amazing ways this little seed can benefit your body!
From improving your digestion to lowering your risk of disease (and even improving cognitive function!), here are the many ways adding flaxseed to your recipes can help you in the long run — plus a few caveats to keep in mind when getting started. Then, for more tips on healthy eating, here are the files 5 healthiest seeds you should add to your diet.
If you are looking to easily increase your fiber intake, adding flaxseeds to your meal can be a great way to start. A tablespoon of flaxseeds, almost whole 3 grams of fiberWhich is 11% of the recommended daily value.
according to American Heart AssociationYou should get an average of 25 to 30 grams of fiber per day, but the average American is only 15 grams. Low fiber diet Not only does this affect weight management efforts, but it can also cause digestion problems and increase the risk of chronic disease.
Adding flaxseeds to your breakfast is a great place to start. You can mix flaxseeds with your Morning bowl of oatmealAnd the Add it to the granola For a yogurt parfait, mix with pancake doughor even mix it into a file smoothie!
Specifically, flaxseeds are rich in alpha-linolenic acid (ALA), a type of essential fatty acid that your body cannot produce. The only way to get it is through food – and flaxseeds are full of it.
In general, taking omega-3 fatty acids has been shown to reduce inflammation in the body, which helps prevent the development of chronic diseases. especially, ALA . has been linked To reduce the risk of heart disease — such as heart attack and stroke — as well as reduce high blood pressure.
Flaxseeds are a rich source of ALA along with walnuts, fatty fish, and some plants.
As mentioned, ALA can help reduce the risk of heart disease. According to a study review in Nutrition DevelopmentsThere is strong evidence for ALA consumption and reduced risk of cardiovascular disease. This is due to the fact that ALA is a polyunsaturated fatty acid (PUFA), which has anti-inflammatory effects on the body and has been shown to reduce the risk of heart disease. They also have powerful antihypertensive, anticancer, antioxidant, antidepressant, antiaging, and anti-arthritis effects, according to Advances in food and nutrition research.
Studies also show Eating flaxseeds can help lower blood cholesterol levels. a High level of bad LDL cholesterol In your system, it can cause a buildup in your arteries and increase your risk of cardiovascular disease.
Flaxseeds are known to be a natural laxative, which helps with digestion and constipation. A 12-week study was published in Nutrition and metabolism Flaxseeds (when added to baked goods) have been found to be able to reduce symptoms of constipation, as well as blood sugar and lipid levels, for those with type 2 diabetes.
Additionally, flaxseed consumption has also been shown to positively alter your gut microbiome during digestion by increasing the bacterial flora in your gut. It also reduces the presence of Proteobacteria And the Porphyromonasaceaewhich has been linked to alcoholic liver disease Nutrients.
Maintaining a healthy weight is important to maintaining the health of your body in the long term, so incorporating flaxseeds into your diet can be an essential way to keep your weight at a healthy number. In particular, the fiber in flaxseeds can help you feel full for longer periods of time, according to appetite.
flaxseed supplement It’s also linked To control glucose and insulin sensitivity, both of which have been shown to have an effect on weight management.
This is not a side effect of eating flaxseed, you have to worry about it a lot, but you should keep in mind if you are iron or zinc deficient.
Flaxseeds contain phytic acid, a type of antinutrient that can reduce the absorption of minerals such as calcium, zinc, magnesium, copper and iron. While this may seem like a negative side effect of consuming flaxseed, its effects are so small that they are less threatening than soy and canola seeds, according to Journal of Food Science and Technology.
While fiber is good for your overall digestive health, eating too much fiber can cause digestive issues — especially if you’re not used to eating a lot of fiber in one sitting. Eat a lot of fiber At once it can cause bloating, gas, stomach pain, and sometimes nausea.
If you are looking to add more fiber to your diet, be sure to increase its number gently to avoid any digestive upsets. Adding flaxseeds to baked goods or other popular breakfast items is a great and delicious place to start.
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