LOADED WITH NUTRIENTS: Flax seed is one of the world’s oldest crops. There are 2 types ,brown and golden, both of which are equally nutritious. Just one serving provides a good amount of protein, fiber and omega -3 fatty acids along with several important vitamins and minerals.
One tablespoon(7gms)of ground flax seed contains:
Calories:37
Carbs :2gms
Fat :3 gms
Protein:1.3 gms
Thiamine :10%
Copper: 9%
Manganese : 8%
Magnesium : 7%
Phosphorus :4%
Selenium :3%
Zinc :3%
Vitamin B6 :2%
Iron :2%
Folate :2%
Flax seed is particularly high in thiamine a B Vitamin that plays a key role in energy metabolism as well as cell function. It is also a great source of copper, which is involved in brain development, Immune health and iron metabolism.
HIGH IN OMEGA -3 FATTY ACIDS: Flax seed is an excellent source of alpha-linoleic acid, a type of omega -3 fatty acid that's important for heart health and found primarily in plant foods.
HELPS IN PROTECTING AGAINST CANCER: Flax seeds is rich in lignans, which are plant compounds that have been studied for their potent-cancer-studied fighting properties. Especially it lowers the risk of breast cancer, particularly for post menopausal women.
RICH IN FIBER :Just 1 tablespoon of ground flaxseed packs 2gms of fiber, which is around 5% and 8% of the daily recommended intake for men and women, respectively. It has got both soluble and insoluble fiber which get fermented by the bacteria in your intestines to support gut health and improve bowel regularity.
While soluble fiber absorbs water in your intestines and slows down digestion ,which may help prevent constipation and promote regular bowel movements.
LOWERS CHOLESTEROL LEVELS : 30 gms of flax seed per day led to significant reductions in body mass index, total cholesterol, and blood pressure. These effects may be due to the fiber in flaxseed, which binds to bile salts, cholesterol is pulled from your blood into your liver resulting in lower levels.
REDUCES BLOOD PRESSURE :Flax seed is reowned for its ability to decrease blood pressure levels. Flax seed powder may significantly lower levels of both systolic and diastolic blood pressure.30 gms of flax seed per day reduce blood pressure in those with high levels and it also reduces the risk of stroke and coronary heart disease by 14% and 6% respectively.
IT WILL REDUCE THE BLOOD SUGAR LEVELS :Flax seed may stabilize your blood sugar levels and promote blood sugar control. The blood sugar lowering effect may be due the seeds soluble fiber content. Soluble fiber slows the absorption of sugar in the blood, which may reduce blood sugar levels. Flax seed may be particularly helpful if you have type 2 diabetes.
Keep in mind that the benefits of flax seed for blood sugar control apply mostly to whole flaxseed rather than flax seed oil. This is because flaxseed oil lacks fiber.
HELPS TO MANAGE WEIGHT :Studies proved that flax fiber reduces the feeling of hunger and over all appetite. This is likely because soluble fiber slows digestion and increases the feeling of fullness, which may be useful if you are trying to lose weight.
Infact ,a large review of 45 studies found that supplementing with flax seed resulted in significant reductions in body weight, BMI AND BELLY FAT.
VERSATILE AND EASY TO USE: Both flax seed and flax seed oil are easy to use and can be added to a variety of simple recipes. Here are a few simple ways to increase your intake.
Add flax seed powder to water or sprinkle it in to your smoothies.
Drizzle flax seed oil on fresh salad dressing.
Sprinkle ground flax seed over hot or cold cereal for extra fiber.
Mix flax seed in to your favourite yogurt.
Give baked goods a healthy twist by mixing flax seed in to cookies, muffins or breads.
Incorporate flax seed into meat or veggie patties next time you fire up the grill.
SUMMARY :Flax seed is loaded with nutrients including omega 3 fatty acids, fiber and beneficial plant compounds like lignans, all of which boast many potential health benefits. This tiny seed may improve digestion health, protect certain types of cancer, stabilize blood sugar levels and lowers blood pressure and cholesterol levels. It is also versatile delicious and easy to include in your diet.
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