Flaxseed is an affordable and inexpensive superfood that is similar in composition to chia seeds. Due to their high content of fiber, plant-based omega-3s, minerals, and antioxidants, flax seeds are extremely beneficial for health. They help lower cholesterol levels and lower blood pressure.
In addition, a number of studies show their benefits for weight loss. In particular, flax seeds have a positive effect on blood sugar spikes, as well as create a long-lasting feeling of satiety. How to take flaxseed for weight loss?
What are flax seeds?
Flax seeds are one of the healthiest types of seeds. Along with chia seeds, they contain a significant amount of fiber (up to 30% by weight), high-quality protein (up to 20% by weight), and vegetable Omega-3 fatty acids (18-22%).
Flax seeds are also high in minerals – 100g will provide 124% of the daily value of manganese, 98% of magnesium, 64% of phosphorus, 61% of copper, 36% of selenium, 32% of iron, and 29% of zinc. Among the vitamins, it is worth noting thiamine – 110% of the daily norm per 100 g.
It is believed that flax seeds are especially useful in losing weight. They not only fill the body’s needs for important nutrients but also provide a long-term feeling of satiety. In addition, flaxseed oil helps to treat high blood cholesterol levels.
How to use it?
For weight loss, flax seeds must be taken daily, 20-30 g (2-3 teaspoons) for at least a month. Whole, they can be added to yogurt, kefir, or smoothies, and ground – add to cereals, vegetable stews, and even when baking homemade bread.
At the same time, the healing properties of flaxseed are better manifested in the form of oil, since it contains a significant amount of vegetable Omega-3 acids. Note that the oil must be stored in a dark and cool place, and frying on it is strictly prohibited.
The benefits and harms
According to studies, flax seeds are beneficial for treating high blood pressure. People who took 30 g of flaxseeds daily for 6 months noted a decrease in pressure by an average of 10 units. In 17% of cases, a decrease in sudden pressure surges was observed.
In addition, flaxseed contains lignans, which are powerful antioxidants. With regular consumption of flaxseeds, these substances reduce the risk of developing cancers (especially breast cancer in women and prostate cancer in men).
The use of flax seeds:
- Improve bowel function
- Help reduce blood pressure
- Help lower bad cholesterol
- Reduce the risk of developing cancerous tumors
Vegetable omega-3 fatty acids
Flaxseeds are high in vegetable omega-3 fats. They are especially abundant in linseed oil – about 60% of the composition. Omega-3s are critical for fighting various inflammations, but they are not produced in the human body and must be obtained from food.
Although the absorption rate of plant-based omega-3s (we are talking about alpha-linoleic acid or ALA) is about 7-10 times lower than that of fish oil omega-3s (EPA and DHA), flax seeds can be successfully used to cover an omega deficiency – they especially useful for vegetarians.
Harms
Since flaxseed contains a high amount of plant fiber, some people may experience digestive problems (bloating, flatulence, diarrhea) when eating flaxseeds. Also, flax seeds are contraindicated in acute inflammatory processes in the gastrointestinal tract.
Despite this, flax seeds can be used to relieve the symptoms of gastritis. To do this, they are used in the form of jelly, enveloping the walls of the stomach.
Flax seeds for weight loss
A number of studies have shown that a daily intake of 20 g of ground flax seeds for a month reduced blood sugar levels by 8-20%. Scientists believe that the effect is achieved due to the high fiber content in flaxseed.
In turn, blood sugar levels are directly related to insulin levels, a key hormone that stores energy in fat. High levels of sugar (and insulin) are associated with the development of obesity, while for weight loss it is important to keep sugar levels under control.
Benefits for weight loss
Another property of flaxseeds is that they help reduce hunger, which is important when following a weight-loss diet. Flax seeds with kefir are a low-calorie delicacy that provides long-term saturation.
Among other things, the minerals contained in flaxseed are also useful in losing weight – especially when restricting carbohydrates. For example, magnesium plays a key role in energy metabolism, and its deficiency has been linked to poor sleep, feelings of energy loss, and even muscle spasms.
Flaxseed is an affordable superfood that is high in fiber, plant-based omega-3s, and various minerals. Flax seeds are beneficial for treating high blood pressure and can also lower blood sugar and bad cholesterol levels.