Flaxseeds are tiny, brown or golden-colored seeds, which are also known as linseed. The health benefits of these seeds have made them a part of traditional cuisines of Asia, Africa, and America. They can be eaten in their whole form, however they are most beneficial when ground into a tasty meal. The body can absorb the nutrients from flaxseeds more easily when they are ground.
Flaxseeds are a great source of dietary fiber, omega-3 fatty acids, and plant-based protein. They are also a rich source of lignans, which are phytochemicals with antioxidant qualities.
One tablespoon (7 grams) of ground flaxseeds contains 2 grams of fiber, 1.6 grams of alpha-linolenic acid (ALA) omega-3 fatty acids, and 37 calories. They are also rich sources of vitamin C and B6, potassium, and iron.
Flaxseeds contain 75 to 800 times more lignans than other plant foods. Flaxseeds contain 7 times more lignans than the second best source, sesame seeds.
Reasons to Eat Flaxseeds
1. Lower Cholesterol
Flaxseeds are used to help lower total blood cholesterol and low-density lipoprotein (LDL, or “bad”) cholesterol levels, which may help reduce the risk of cardiovascular disease. This is due to the soluble fiber, lignans, and omega-3 fatty acids (ALA).
2. Lower Blood Pressure
Flaxseeds are used to lower blood pressure in people suffering from high blood pressure. Hypertensive participants in a scientific study lowered their systolic blood pressure by 15 points and their diastolic pressure, the lower number, by 7 points when taking a quarter cup of ground flaxseeds daily for six months.
3. Help Weight Loss
Since flaxseeds contain healthy fats and fiber, they help keep you satisfied longer. This means you may wind up eating fewer calories overall.
4. Support Digestive Health
The ALA in flaxseeds help can help reduce inflammation and protect the lining of the GI tract. Flaxseeds contain both soluble and insoluble fiber which help maintain bowel movements.
5. Protect Against Cancer
Lignans in flaxseeds have been shown to block tumors and protect against breast, colon, and prostate cancer.
Tips to Enjoy Flaxseeds
- Eat freshly ground flaxseeds: Buy whole flaxseeds and grind them at home using a coffee grinder or food processor.
- Add flaxseeds to foods you habitually eat: Add a tablespoon of ground flaxseeds to your hot or cold breakfast cereal and to yogurt.
- Use it in baking: Bake ground flaxseeds into cookies, breads, muffins and other baked goods.
- Recommended Daily Amount: Cleveland Clinic recommends no more than 2 tablespoons of ground flaxseeds daily. Start with smaller amounts to avoid abdominal cramping.
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