With its mild, nutty flavor and crunchy texture, flaxseed is a versatile ingredient that can enhance the flavor and texture of almost any recipe.
One way to use this seed is to mix it with your morning smoothie. It’s also a great addition to pancake batter, homemade veggie burgers, and even oatmeal.
In addition, it is rich in nutrients and its consumption is associated with numerous benefits.
Here are 9 of the properties and benefits of flax seeds that have been scientifically proven for you:
1) It is full of nutrients
Flax seed is one of the oldest crops in the world. There are two types, brown and golden, both of which are equally nutritious.
Just one serving provides the right amount of protein, fiber, and omega-3 fatty acids, along with several important vitamins and minerals.
One tablespoon (7 grams) of ground flaxseed contains:
- Calories: 37
- Carbohydrates: 2 grams
- Fat: 3 grams
- Fiber: 2 grams
- Protein: 1.3 grams
- Thiamine: 10% of the Daily Value (DV)
- Copper: 9% DV
- Manganese: 8% of the DV
- Magnesium: 7% DV
- Phosphorus: 4% of the DV
- Selenium: 3% of the DV
- Zinc: 3% of DV
- Vitamin B6: 2% of the DV
- Iron: 2% of the DV
- Folate: 2% of the DV
Flaxseed is especially rich in thiamine, a B vitamin that plays a key role in energy metabolism as well as cell function. It is also an excellent source of copper, which plays a role in brain development, immune system health, and iron metabolism.
2) rich in omega 3 fatty acids
Flaxseeds are an excellent source of alpha-linolenic acid (ALA), an omega-3 fatty acid important for heart health and found primarily in plant foods.
ALA is one of two essential fatty acids that you must get from the food you eat because your body does not produce them.
Animal studies show that the ALA in flaxseed can help reduce inflammation and prevent cholesterol from building up in the blood vessels of your heart.
A recent study of 8,866 people linked increased ALA intake to lower cholesterol levels and reduced risk of ischemic heart disease—which is related to narrowing of the arteries—and type 2 diabetes.
3) Can help protect against cancer
Flaxseeds are rich in lignans, which are plant compounds that have been studied for their powerful cancer-fighting properties. Interestingly, this seed has 75 to 800 times more lignans than other plant foods.
Some studies have linked flaxseed consumption to a reduced risk of breast cancer, especially for postmenopausal women.
Animal and laboratory studies show that flaxseed protects against colon, skin, blood, and lung cancer.
Keep in mind that more human research is needed.
4) Rich in fiber
Just one tablespoon (7 grams) of ground flaxseed contains 2 grams of fiber, which is about 5% and 8% of the recommended daily intake for men and women, respectively.
Additionally, flaxseed contains two types of fiber—soluble and insoluble—that are fermented by gut bacteria to support gut health and improve bowel regularity.
While soluble fiber absorbs water in the intestines and slows digestion, which can help regulate blood sugar levels and lower cholesterol, insoluble fiber increases stool bulk, which can prevent constipation and strengthen regular bowel movements.
5) It can lower cholesterol levels
Flaxseed can also help lower cholesterol levels.
Eating 4 tablespoons (30 grams) of ground flaxseed per day lowered LDL (bad) cholesterol levels by 15 percent, according to a one-month study of people with peripheral artery disease.
A 12-week study of 112 people with high blood pressure had similar findings, reporting that 4 tablespoons (30 grams) of flaxseed per day resulted in significant reductions in body mass index (BMI), total cholesterol, and blood pressure. will be
These effects may be due to the fiber in flaxseed, which binds to bile salts before being excreted by the body. To replenish these bile salts, cholesterol is drawn from your blood to your liver, resulting in lower levels.
6) It can lower blood pressure
Flaxseed is famous for its ability to lower blood pressure levels.
A review of 15 studies showed that supplementing with flaxseed products, including flaxseed powder, can significantly reduce systolic and diastolic blood pressure levels.
This seed can be especially effective for those with high blood pressure levels. In fact, a small, 12-week study found that consuming 4 tablespoons (30 grams) of flaxseed per day lowered blood pressure in people with high levels.
Additionally, according to a large review of 11 studies, daily consumption of flaxseed for more than 3 months can lower blood pressure levels by up to 2 mm Hg.
7) It can stabilize your blood sugar level
Flaxseed can stabilize blood sugar levels and improve blood sugar control.
According to a review of 25 studies, whole flaxseed can lower blood sugar and prevent insulin resistance, a condition that impairs the body’s ability to effectively regulate blood sugar levels.
This blood sugar lowering effect may be due to the soluble fiber content of this seed. Research shows that soluble fiber slows the absorption of sugar in the blood, which can lower blood sugar levels.
In this way, flaxseed can be especially useful if you have type 2 diabetes.
8) It can help you manage your weight
Several studies show that flaxseed can help with weight management.
An older study found that a drink containing flax fiber tablets containing 2.5 grams of soluble fiber reduced hunger and appetite. This is probably because soluble fiber slows down the digestion process and increases feelings of fullness, which can be especially helpful for weight loss.
In fact, a review of 45 studies found that flaxseed supplementation led to a significant reduction in body weight, BMI, and belly fat.
9) Versatile and easy to use
Flaxseed oil is easy to use and can be added to a variety of recipes. Here are some simple ways to increase your intake:
- Add flaxseed powder to water or sprinkle it in your smoothies.
- Sprinkle flaxseed oil on fresh salads instead of salad dressing.
- For added fiber and flavor, sprinkle ground flaxseed over hot or cold cereal.
- Mix flax seeds with your favorite yogurt.
- Give baked goods a healthy twist by mixing flaxseed into cookies or breads.
- Mix flaxseed with a little water for a simple egg substitute.
- The next time you heat up the grill, add flaxseeds to your meat or veggie toppings.
Sadr Novin Khorasan Trading with a 10-year history in the field of import and export and using the experiences of food experts, brings flaxseed with the highest quality and the most appropriate price to you, dear buyers.
To buy flaxseed or to know the price of flaxseed, contact the collection experts by phone or by sending a message through the contact us page.
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