If you are looking for a healthy addition to your diet, look no further than ground flaxseed. Just 2 tablespoons (13 g) pack in 70 calories, making them a delicious and nutritious way to stay on track with your fitness goals.
Flaxseed is also chock-full of essential nutrients, including protein, fiber, and omega-3 fatty acids. In fact, it boasts one of the highest levels of omega-3s of any plant-based food, making it an excellent choice for vegetarians and anyone looking to incorporate more heart-healthy fats into their diet.
In this article, we'll delve into the many benefits of flaxseed and explore some easy ways to incorporate it into your meals and snacks.
Flaxseed Definition
Flaxseed, also known as linseed, comes from the flax plant (Linum usitatissimum). The seeds are small, golden or brown, and have a slightly nutty flavor. Flaxseed can be eaten whole or ground, and are a popular ingredient in cereals, oatmeal, smoothies, and baked goods. Aside from their culinary uses, flaxseeds are also used to make linseed oil and other industrial products.
Flaxseed Origin
Flaxseed has been cultivated for thousands of years, with evidence of its use dating back to ancient civilizations in Egypt and China. Today, it is primarily grown in Canada, the United States, and India. Flaxseeds can be found in many health food stores and supermarkets, and are also available for purchase online.
Calorie Content
As mentioned earlier, just 2 tablespoons (13 g) of ground flaxseed contain 70 calories. However, this small serving size is also jam-packed with essential nutrients like protein, fiber, and healthy fats, making it a nutritious and satisfying addition to your meals and snacks.
Nutritional Value
Flaxseed is a nutritional powerhouse, containing a wide range of essential vitamins, minerals, and other nutrients. In addition to being high in protein, fiber, and omega-3 fatty acids, flaxseed also contains vitamin B1, magnesium, phosphorus, and manganese. This makes it a great choice for anyone looking to improve their overall health and well-being through diet.
Health Benefits of Flax Seed
There are many health benefits associated with consuming flaxseed on a regular basis. Some of the most noteworthy benefits include improved heart health, better digestion, and even potential protection against certain types of cancer. Let's take a closer look at a few of the ways that flaxseed can benefit your health.
High in Fiber
Flaxseed is an excellent source of dietary fiber, which is essential for maintaining a healthy digestive system. In fact, just 2 tablespoons (13 g) of ground flaxseed contain over 4 grams of fiber, or about 15% of the recommended daily intake for adults. Getting enough fiber in your diet can help prevent constipation, promote regularity, and even provide some protection against certain chronic diseases.
Low in Carbs
If you are following a low-carb diet, flaxseed is an excellent option to add to your menu. Two tablespoons (13 g) of ground flaxseed contain just 3 grams of carbohydrates, making it a perfect choice for anyone on a strict low-carb diet.
Good for Digestive Health
In addition to being high in fiber, flaxseed also contains compounds called lignans, which have been shown to have prebiotic effects in the gut. This means that consuming flaxseed can help increase the growth of beneficial bacteria in the digestive system, leading to better overall gut health. Furthermore, some studies suggest that flaxseed may even have anti-inflammatory effects in the gut, making it an excellent choice for anyone with inflammatory bowel disease or other digestive conditions.
Source of Omega-3 Fatty Acids
As mentioned earlier, flaxseed is one of the best plant-based sources of omega-3 fatty acids, which are essential for maintaining heart health and brain function. Just 2 tablespoons (13 g) of ground flaxseed contain over 3 grams of alpha-linolenic acid (ALA), the type of omega-3 found in plant-based sources. While this may not be as much as you would get from eating fatty fish like salmon, incorporating flaxseed into your diet can still be a valuable way to boost your omega-3 intake.
May Reduce Risk of Heart Disease
Due to its high content of fiber, omega-3s, and other heart-healthy nutrients, flaxseed may be beneficial for reducing your risk of heart disease. In fact, some studies have found that consuming flaxseed on a regular basis can lead to lower levels of LDL (bad) cholesterol, which is a known risk factor for heart disease. Additionally, the lignans found in flaxseed may also help lower blood pressure and reduce inflammation, further protecting your heart health.
Incorporating ground flaxseed into your daily routine is a simple and effective way to improve your overall health and wellness. Whether you sprinkle them on your morning oatmeal, blend them into your smoothies, or incorporate them into your baking, there are numerous delicious ways to enjoy the many benefits of flaxseed.
5 FAQ About Ground Flax Seed
1. What is Ground Flax Seed?
Ground flax seed is made by milling or grinding whole flax seeds into a fine powder. This process releases its nutrients for easier absorption by the body. It is a good source of fiber, protein, and omega-3 fatty acids.
2. What are the Nutritional Benefits of Ground Flax Seed?
Ground flax seed is packed with vitamins, minerals, and antioxidants. It contains fiber, which aids in digestion and helps you feel full for longer. Additionally, it has shown to lower cholesterol levels, blood pressure, and oxidative stress. It's also great for a healthy gut, hormone balance, and overall immune support.
3. How Can I Use Ground Flax Seed?
There are several ways to incorporate ground flax seed into your diet. Try sprinkling it on your yogurt or oatmeal, adding it to smoothies, using it as a substitute for eggs in baking, or mixing it into your salad dressing. It has neutral flavor, so it can blend into most foods without altering taste.
4. Is Ground Flax Seed Safe for Everyone?
Ground flax seed is safe for most people. However, if you have any allergies or medical conditions, it's recommended to consult your doctor before including it in your diet. It's also important to start slow and gradually increase your intake, as too much too soon can cause gastrointestinal discomfort. And it's important to consume enough water, as it's so high in fiber.
5. How Should I Store Ground Flax Seed?
Ground flax seed should be stored in a cool, dry place, ideally in an airtight container or bag. It can also be stored in the refrigerator or freezer to extend its shelf life. Ground flax is prone to oxidative spoilage, so it needs to be kept away from heat and light.