A healthy and delicious way to boost your nutrient intake is by consuming flax seeds regularly. These tiny little seeds are packed with fiber, omega-3 fatty acids, antioxidants, and more. In this article, we'll discuss the health benefits of eating flax seeds and provide some tips on incorporating them into your diet.
Flaxseeds are packed with fiber, omega-3 fatty acids, antioxidants, and other nutrients that offer a wide range of health benefits like improving heart health, lowering cholesterol levels, reducing inflammation, and even playing a small part in preventing cancer among other benefits. This article is going to focus on flax seeds, the benefits they provide and the best ways to incorporate this great food into your diet.
Benefits of Flax Seeds
Flax seeds can help improve health in a few different ways. Some of the most common benefits include:
- Reduce cholesterol levels - First, the fiber content helps reduce cholesterol levels by binding to cholesterol and removing it from the body. Additionally, the omega-three fatty acids found in flaxseeds can help to lower blood pressure and decrease inflammation throughout the body. All of these effects work together to keep your heart healthy and functioning correctly.
- Reduced Inflammation and Joint Pain - The anti-inflammatory properties of flaxseed oil can also benefit those suffering from joint pain or arthritis. The omega-three fatty acids reduce inflammation throughout the body, including inflamed joints.
- Cancer Benefits - The lignans in flaxseeds can bind to estrogen receptors and reduce the risk of hormone-related cancers like breast cancer and ovarian cancer. Additionally, the antioxidants present in flaxseeds can help protect cells from damage and reduce the risk of other types of cancer.
- Improved Digestion - Flax seeds offer a good source of both soluble and insoluble fiber. This combination can help regulate bowel movements and keep things moving smoothly through your digestive system. The fiber content also helps bulk up stools and make them easier to pass, which can be helpful if you're struggling with constipation.
- Weight Loss - The fiber content in flaxseeds can also help with weight loss by making you feel fuller for longer and prevent cravings throughout the day. Additionally, omega-three fatty acids have been shown to boost metabolism and promote fat burning.
- Brain Health - The omega-three fatty acids found in flaxseeds can also improve brain health and function. These essential nutrients have improved cognitive function, memory, and focus.
Additionally, the anti-inflammatory properties of flaxseed oil can protect against neurodegenerative diseases like Alzheimer's disease and Parkinson's disease.
How to Add Flax Seeds to Your Diet
Luckily, there are plenty of ways to do so. Flax seeds can be a part of everyone’s diet every day. Some of the best ways to consume them include:
- Sprinkle them on top of cereal or oatmeal in the morning. This includes cooked oatmeal, cold cereal, or even pancakes or waffles.
- Mix them into a smoothie or shake for a midday snack. Smoothies are a great way to get in an extra serving of fruits and vegetables. Adding flaxseed will only boost the nutrient content.
- Stir them into yogurt or cottage cheese. This is an easy way to add texture and flavor to plain yogurt or cottage cheese. You can also top off your favorite yogurt with a sprinkle of flax.
- Stir them into soups or stews. This offers a great way to add extra texture and flavor to your favorite recipes.
- Make flaxseed crackers or bread. This allows you to get your kids involved in the kitchen and get them eating more nutrient-rich foods.
- Mix them into meatloaf or burgers before cooking. This helps bind the ingredients together and add some extra nutrition.
- Use ground flaxseed meal in place of breadcrumbs in recipes.
- When cooking, use Flaxseed oil. If you're cooking something like salmon or chicken, you can also add a tablespoon of flaxseed oil to the pan for an extra dose of nutrients.
There are endless possibilities for incorporating flax seeds into your diet. Give them a try to benefit from the many health benefits.
