If you're looking for a nutritious and versatile addition to your diet, look no further than golden flax seeds. Just 2 tablespoons (21 grams) of these tiny, golden seeds pack a nutritional punch, with 130 calories per serving.
In addition to their caloric content, flax seeds are also a great source of fiber, protein, and important minerals.
In this article, we'll take a closer look at the many health benefits of consuming golden flax seeds on a regular basis.
Caloric Content
As mentioned in the introduction, 2 tablespoons (21 grams) of golden flax seeds contain 130 calories. However, it's important to note that these calories are mostly made up of healthy fats, fiber, and protein, so they offer a lot of nutritional value for their caloric content.
Fiber Content
In addition to their caloric content, golden flax seeds are also an excellent source of fiber. Just 2 tablespoons of these seeds contain 4 grams of fiber, which is about 14% of your daily recommended intake. Fiber is important for digestive health, keeping you feeling full and satisfied, and reducing your risk of chronic diseases like heart disease and diabetes.
Protein Content
Golden flax seeds are also a great source of protein. In fact, just 2 tablespoons contain about 3 grams of protein, making them a good plant-based protein option for vegetarian and vegan diets. Protein is important for building and repairing tissues in the body, maintaining healthy muscles, and boosting metabolism.
Mineral Content
Golden flax seeds are a good source of important minerals like magnesium, phosphorus, and manganese. Just 2 tablespoons of these seeds provide about 10-15% of your daily recommended intake of these minerals. These minerals play important roles in maintaining strong bones, regulating blood pressure, and supporting healthy metabolism, among other things.
Antioxidant Properties
Golden flax seeds are also rich in antioxidants, which help protect your cells from damage caused by free radicals. These antioxidants can help reduce inflammation, improve heart health, and even protect against certain types of cancer.
Digestive Health Benefits
One of the greatest benefits of golden flax seeds is their ability to support good digestive health. The high fiber content of these seeds can help regulate bowel movements, prevent constipation, and improve overall gut health. In addition, the seeds contain compounds that can help reduce inflammation and prevent certain digestive disorders.
Cholesterol-Lowering Benefits
Golden flax seeds can also help lower cholesterol levels in the body. The high fiber and healthy fat content of these seeds can help reduce LDL cholesterol levels (the 'bad' cholesterol) while increasing HDL cholesterol levels (the 'good' cholesterol). This is important for heart health and reducing the risk of heart disease.
Weight Management Benefits
Due to their high fiber and protein content, golden flax seeds can help you feel full and satisfied for longer periods of time. This can help prevent overeating and may assist with weight loss efforts. In addition, the healthy fat content of the seeds can help boost metabolism and promote fat burning.
Skin and Hair Benefits
The healthy fats and antioxidants found in golden flax seeds can also benefit your skin and hair. The healthy fats can help keep skin and hair moisturized and supple, while the antioxidants can help protect against damage caused by UV rays and environmental pollutants. In addition, the seeds contain compounds that can help reduce inflammation and promote healthy skin and hair growth.
Recipes Using Golden Flax Seeds
Golden flax seeds are incredibly versatile and can be used in a variety of recipes, from baked goods to smoothies to savory dishes. Try adding them to your morning oatmeal, mixing them into a salad, or using them as a crust for chicken or fish. The possibilities are endless!
Golden flax seeds are a powerhouse of nutrition, offering a wide range of health benefits when consumed regularly.
5 Frequently Asked Questions About Golden Flax Seeds
1. What Are Golden Flax Seeds?
Golden flax seeds, also known as flaxseed or linseed, are small, golden-colored seeds derived from the flax plant. They are rich in fiber, healthy fats, protein, and various other nutrients.
2. What Are the Health Benefits of Golden Flax Seeds?
Golden flax seeds are known for their numerous health benefits, including reducing inflammation, improving digestive health, lowering blood pressure and cholesterol levels, and reducing the risk of certain types of cancer. They are also high in antioxidants, which can help prevent damage to cells and improve overall health.
3. How Should I Use Golden Flax Seeds?
Golden flax seeds can be used in various ways, including adding them to smoothies, sprinkling them on top of salads or oatmeal, or using them as a replacement for eggs in baking. It's recommended to grind the seeds first to make it easier for your body to absorb the nutrients.
4. Can Golden Flax Seeds Cause Any Side Effects?
In general, golden flax seeds are safe for most people to consume. However, consuming too much could cause digestive issues, such as bloating, gas, and diarrhea. It's important to start with a small amount and gradually increase your intake over time.
5. Where Can I Buy Golden Flax Seeds?
Golden flax seeds can be found at most grocery stores and health food stores, as well as online retailers. When purchasing, make sure to choose high-quality seeds that are free of any additives or preservatives.