Flax Seeds: Benefits and Uses

For over 6,000 years humans have been consuming flax seeds. Deemed a superfood, flax seeds grow from a plant which produces a beautiful blue flower. This plant can grow in both tropical and subtropical climates.

The fruit pod which is grown contains either golden-yellow seeds or brown seeds. Regardless of their color, flax seeds aren’t called superfoods for just any reason – they pack a nutritional punch to boost health.

Flax seed nutrition

Let’s examine one ounce (three tablespoons) of flax seeds for its nutritional contents.

Omega-3 (ALA) 6,338mg

Fiber 8g

Protein 6g

Vitamin B1 31% Recommended Daily Allowance (RDA)

Manganese 35% RDA

Magnesium 30% RDA

Phosphorus 19% RDA

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Flax seeds also contain good amounts of vitamin B6, iron, potassium, copper and zinc. As you can see, in such a small serving you already get many of your daily nutritional requirements.

Health benefits of flax seeds

With its fantastic nutritional content it should be of no surprise that flax seeds can add benefits to your health. Here are a few ways you can boost your health with the benefits of flax seeds.

Weight loss: Research has shown that flax seeds can benefit weight loss. Flax seeds contain healthy fats as well as fiber. Not only will you feel satisfied longer, but you will consume fewer calories throughout the day. Furthermore, fiber keeps you regular, promoting normal bowel movements and reducing constipation which can contribute to weight gain. NOW Foods Certified Or... Buy New $11.45 (as of 10:41 EST - Details)

Cholesterol: Not only does fiber keep us full and regular, but it can also benefit our cholesterol. Found in the journal Nutrition and Metabolism, enjoying flax seeds can benefit your cholesterol by naturally lowering it.

Gluten-free: Gluten is a common allergy, especially for people who have celiac disease. Flax seed does not contain gluten, making it safe to eat for the majority.

Antioxidants: Antioxidants fight off free radical damage which can impair vision, lead to wrinkles and mess with hormones. Flax seeds contain high levels of antioxidants which work to benefit your skin, hair, eyes and cells.

Digestion: Fiber and alpha-Linolenic acid (ALA) work together to improve digestion. Not only do they help you stay regular, but ALA, in particular, works to protect the lining of the gastrointestinal tract.

Heart health: Nutrients in flax seeds can help maintain healthy blood pressure and may prevent hardening of arteries.

Diabetes: Nutrients in flax seeds can help regulate blood sugar levels.

How to enjoy flax seeds

If you’re ready to receive the health benefits associated with flax seeds, here is how you can enjoy them. Hamilton Beach Power E... Best Price: $27.59 Buy New $29.99 (as of 10:50 EST - Details)

Ground up and toasted flax seeds can easily be added to just about anything. Here is a list of foods you can add flax seeds to:

  • Smoothies, shakes
  • Yogurt
  • Cereal
  • Dessert
  • Salad
  • Ice cream
  • Baked goods

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Side effects and caution of flax seeds

Generally speaking, flax seeds are safe for anyone to consume. It is important to note that flax seed fiber content may increase trips to the bathroom. Fiber can also lead to bloating, gas, and abdominal pain; to combat this ensure you are drinking plenty of water.

Concerns arise in those who take medication to lower blood sugar or blood pressure. Because flax seeds have the ability to lower these numbers further, people in this category should not over consume flax seeds or speak with their doctor first.

Flax seeds are enjoyable and can add many benefits to your health. If you haven’t tried them yet, start incorporating them slowly into your diet to begin feeling better.






Reprinted with permission from Bel Marra Health.