Flaxseeds are turning up everywhere in all kinds of different health foods - shakes, smoothie bowls, muffins, granola bars, and more. For good reason, too!
Flax seeds are highly nutritious and help protect your body from a range of diseases. All hype aside, we wanted to examine flaxseeds deeper - including its health and nutrition benefits, and best ways to incorporate it into your diet.
Let's begin!
3 Nutrition Benefits of Flaxseeds
While flaxseeds contain a rich variety of nutrition, there are four superstar nutrients that are the main reason health professionals everywhere get excited about them:
1) High in Fiber
Flaxseeds are one of the best sources of dietary fiber. Uniquely, they contain high amounts of both soluble and insoluble fiber. Two tablespoons of ground flaxseed have about 2.8 grams of fiber – 11% of your DV1!
2) High in Omega 3 Fatty Acids
These are some of the best fats to keep in your diet as they have numerous health benefits. Our bodies can’t produce these fats, so we have to rely on our diet to get enough. Flaxseeds (along with walnuts) are one of the best plant-based sources of these fats. One two-tablespoon serving has over 100%2 of the amount of the amount you need each day!
3) High in Antioxidants
Most of us associate antioxidants with fruits and vegetables, but flaxseeds are actually very high in a range of antioxidants2, beating out blueberries and olives with a higher polyphenol content!
3 Health Benefits of Flaxseeds
With such an outstanding nutritional profile, it stands to reason that flaxseeds can help improve your overall health, including symptoms such as:
1) Reduce Inflammation
One of the fatty acids (ALA) along with the lignans have been associated with reduced inflammation3 throughout the body.
2) Regulate Blood Sugar
The high fiber in flaxseeds makes them excellent at regulating blood sugar levels in the body. It’s particularly helpful for men and women with pre-diabetes1.
3) Improve Digestive Health
The fiber in flaxseeds makes them champions for good digestion. The mucilaginous fiber in flaxseeds improves our intestines’ ability to absorb nutrients, and improve the passage of food through the whole tract.
Recommended Ways to Eat Flaxseeds
The best part about the health benefits of flaxseeds is that you don’t need very much to reap the reward! Here are a few tips about flaxseeds:
1) Eat Ground, Not Whole
The seeds are so small and the hull is so hard on flaxseeds that our bodies can’t break them down. Ideally, buy seeds whole and grind them as you need them using a coffee or spice grinder. You can also buy ground flaxseed (milled, ground, meal – all different names for the same thing). Brown or golden flaxseeds have an almost identical taste and nutrition profile.
2) Store them Properly
Because they are high in unsaturated fat, flaxseeds (ground, whole, or in oil form) will go rancid very quickly. Whole seeds will keep longer than flaxseed meal, which is why it’s smart to buy them whole and grind as needed. Keep them in an opaque container away from heat and light. It’s a good idea to store whole or ground flax seeds in the fridge.
3. Get Creative
You can easily sprinkle a tablespoon or two of ground flaxseed in shakes, smoothies, oatmeal, yogurt, cereal, and baked goods. And yes, flaxseeds also make great add-ins to your 310 shakes! Browse our flavors today.
Have some suggestions for recipes? We'd love to hear from you in the comments below!
Sources:
- http://www.medicalnewstoday.com/articles/263405.php?page=2
- http://whfoods.org/genpage.php?tname=foodspice&dbid=81
- http://www.webmd.com/diet/benefits-of-flaxseed?page=3
- http://www.mensfitness.com/nutrition/what-to-eat/6-reasons-to-never-neglect-flax-seed?page=2
