Superfood - FLAXSEEDS & OIL
Superfood Flaxseed and Flaxseed oil
Flaxseed, also known as linseed, is a small, golden, or brown-colored seed that is packed with an impressive range of nutrients and health benefits. This superfood has been used for centuries for its medicinal properties and is still popular today for its ability to improve heart health, aid in weight loss, and reduce the risk of certain diseases. Flaxseeds are rich in fiber, protein, omega-3 fatty acids, and other important nutrients. Flaxseed oil is extracted from the seeds and is also a great source of nutrients. The benefits of flaxseed and flaxseed oil and how to incorporate them into your diet are listed below.
Nutritional benefits of Flaxseed:
Flaxseed is a great source of several key nutrients, including fiber, protein, lignans, and omega-3 fatty acids. Fiber helps regulate digestion and can lower cholesterol levels, while protein is essential for muscle growth and repair. Lignans are a type of antioxidant that may help reduce the risk of breast cancer, while omega-3 fatty acids are important for heart health and brain function.
Nutritional benefits of Flaxseed oil:
Flaxseed oil is a concentrated source of the same nutrients found in whole flaxseeds, including omega-3 fatty acids, fiber, and lignans. Flaxseed oil is also a good source of vitamin E, which is important for skin health and immune function.
Health benefits of Flaxseed and Flaxseed oil:
The high levels of omega-3 fatty acids found in flaxseed and flaxseed oil can provide several health benefits, including reducing the risk of heart disease, improving digestive health, and reducing inflammation. Flaxseed oil may also help improve skin health and reduce the symptoms of eczema and psoriasis.
Flaxseed can help lower cholesterol:
High cholesterol level is a major risk factor for heart disease, which is the main cause of death worldwide. Fortunately, flaxseed is effective in reducing cholesterol levels. The fiber found in flaxseed can bind to cholesterol in the digestive tract and prevent it from being absorbed into the bloodstream. Additionally, the lignans found in flaxseed can help lower LDL (bad) cholesterol levels.
Flaxseed may help with weight loss:
Flaxseed is a low-calorie food that is high in fiber and protein, which can help promote feelings of fullness and reduce overall calorie intake. This can be effective for weight management and weight loss. Studies have shown that consuming flaxseed can lead to reduced body weight and BMI.
Flaxseed may reduce the risk of cancer:
Flaxseed contains lignans, which are compounds that have been shown to have anti-cancer properties. Lignans can help reduce the growth and spread of cancer cells, particularly in the breast and prostate. Some studies have also shown that consuming flaxseed can reduce the risk of certain types of cancer, including breast and colon cancer.
Flaxseed can improve digestive health:
The fiber found in flaxseed can help promote regular bowel movements and improve overall digestive health. It is useful for preventing constipation and other digestive problems. Additionally, the omega-3 fatty acids found in flaxseed have anti-inflammatory properties that can help reduce inflammation in the digestive tract.
How to incorporate Flaxseed and Flaxseed oil into your diet?
Flaxseed and flaxseed oil can be easily incorporated into your diet in a variety of ways. Ground flaxseed can be added to smoothies, oatmeal, or yogurt for a fiber and protein boost. Flaxseed oil can be used as a salad dressing or added to smoothies for an extra dose of omega-3 fatty acids. It's important to note that flaxseed oil should not be used for cooking, as it can become unstable at high temperatures and lose its nutritional benefits.
Precautions When Using Flaxseed and Flaxseed Oil:
While flaxseed and flaxseed oil is generally safe for most people, it's important to use them in moderation and speak with your doctor if you have any health concerns. Flaxseed can cause digestive issues if consumed in large amounts, and flaxseed oil can interact with certain medications and supplements.
In conclusion, flaxseed and flaxseed oil are great sources of fiber, protein, omega-3 fatty acids, and other important nutrients. Incorporating these superfoods into your diet can provide several health benefits, including reducing the risk of heart disease and improving digestive health. When using flaxseed and flaxseed oil, it's important to do so in moderation and speak with your doctor if you have any health concerns.
References and citations:
https://www.healthline.com/nutrition/flaxseed-oil-benefits
https://healthyeating.sfgate.com/incorporate-flaxseeds-food-2816.html