The 10 health benefits:
1. High nutrient content
This superfood has high levels of essential nutrients, one tablespoon of ground flaxseeds contains 1,597 mg of omega-3 fatty acids. This serving also contains significant amounts of vitamin B1 and B6, magnesium, phosphorus and calcium as well as folate, iron, and proteins.
2. Rich omega-3 levels
Flaxseeds are known to be packed with alpha-linolenic acid (ALA), a type of omega-3 fatty acid commonly found in plants. Omega-3 is essential for maintaining heart health.
People who had higher ALA levels had a reduced heart attack risk than those with lower levels.
3. Anti-cancer superfood
Flaxseeds are known to be an excellent source of lignans. Lignans are plant compounds that contain anti-oxidant properties. Flaxseed has about 800 times more lignans than other crops, making it an ideal anti-cancer superfood.
4. High fibre content
One tablespoon of flaxseeds provides 8% of the recommended daily intake of fibre for men and about 12 percent for women. The superfood is also known to contain 20-40 percent soluble fibre, and 60-80 percent insoluble fibre.
5. Cholesterol management
Flaxseed reduces cholesterol levels. In fact, a study revealed that people who consumed three tablespoons of flaxseed daily for three months attained a 17 percent reduction in total cholesterol levels and 20 percent decrease in bad cholesterol levels.
6. Blood pressure regulation
Being rich in Omega-3 fatty acids, it is no wonder that flaxseeds promote healthy blood pressure levels. Consuming 30 grams of flaxseeds daily for six months may significantly lower systolic and diastolic blood pressure.
7. Blood sugar control
Several studies have demonstrated that type-2 diabetes patients who added a few grams of flaxseed into their diets attained an 8- 20 percent reduction in blood sugar levels. According to researchers, the crop’s high insoluble fibre content defers glucose release in the blood stream.
8. High protein content
Flaxseeds are packed with high-quality, plant-based proteins that are rich in amino acids, glutamic acids, arginine, and aspartic acid. The crop may serve as an alternative protein source for those who don’t eat meat.
9. Reduces hunger
Adding flaxseeds to your diet may lessen hunger pangs and improve satiety, had less hunger and overall appetite.
10. Flaxseeds Can Be a Versatile Ingredient
Flaxseeds or flaxseed oil can be added to many common foods. Try the following:
• Adding them to water and drinking it as part of your daily fluid intake
• Drizzling flaxseed oil as a dressing on salad
• Sprinkling ground flaxseeds over your hot or cold breakfast cereal
• Mixing them into your favourite yogurt
• Adding them into cookie, muffin, bread or other batters
• Mixing them into smoothies to thicken up the consistency
• Adding them to water as an egg substitute
• Incorporating them into meat patties
One tablespoon of ground flaxseeds contains:
• Calories: 37
• Protein: 1.3 grams
• Carbs: 2 grams
• Fiber: 1.9 grams
• Total fat: 3 grams
• Saturated fat: 0.3 grams
• Monounsaturated fat: 0.5 grams
• Polyunsaturated fat: 2.0 grams
• Omega-3 fatty acids: 1,597 mg
• Vitamin B1: 8% of the RDI
• Vitamin B6: 2% of the RDI
• Folate: 2% of the RDI
• Calcium: 2% of the RDI
• Iron: 2% of the RDI
• Magnesium: 7% of the RDI
• Phosphorus: 4% of the RDI
• Potassium: 2% of the RDI
