2/18/2023 0 Comments Black omega symbol![]() ![]() Ground flaxseed provides the greatest health benefits. However, it’s best to limit your intake to around 4–5 tablespoons (28–35 grams) of flaxseed per day - so you don’t get too much fiber - and enjoy as part of a healthy, balanced diet ( 30, 31). ![]() Many of the health benefits noted in the studies above were observed with just 1 tablespoon (7 grams) of ground flaxseed per day. To fully reap this food’s health benefits, ground flaxseed should be your first choice. Nonetheless, flaxseed contains a host of other beneficial nutrients that aren’t found in its oil, such as fiber. Just 1 tablespoon (7 grams) of ground flaxseed contains 1.6 grams of ALA, while 1 tablespoon (14 grams) of flaxseed oil boasts around 7 grams ( 2, 29). It’s worth noting that flaxseed oil contains more ALA than ground flaxseed. Nevertheless, some studies show that light stir-frying of up to 350☏ (177☌) didn’t cause any reduction in the oil’s quality ( 6). Since this oil is very sensitive to heat and light, it’s best kept in dark glass bottles and stored in a dark, cool place like a kitchen cabinet ( 6).īecause some of its nutrients are heat sensitive, flaxseed oil isn’t suitable for high heat cooking methods, such as frying. What about flaxseed oil?įlaxseed oil is usually produced by a process called cold pressing, which helps extract the oil from the seeds effectively ( 6). That said, you can still buy whole flaxseed, grind it in a coffee grinder, and store the ground flaxseed in an airtight container for easy use. That’s partly because your intestines are unable to break down the tough outer shell of whole seeds. Ground flaxseed is much easier to digest than whole flaxseed. Here are some tips for how to add these tiny seeds to your daily diet. Summaryįlaxseed may be especially useful for those with high blood pressure, as it may help lower this marker of heart health. While that might seem insignificant, some research suggests that a reduction of 2 mmHg decreases the risk of stroke and coronary heart disease by 14% and 6%, respectively ( 23). In fact, a small, 12-week study showed that taking 4 tablespoons (30 grams) of flaxseed per day reduced blood pressure in those with high levels ( 18).įurthermore, according to a large review of 11 studies, taking flaxseed daily for more than 3 months may lower blood pressure levels by 2 mmHg ( 22). ![]() This seed may be especially effective for those with high blood pressure levels. Summaryįlaxseed is rich in ALA, a type of omega-3 fatty acid that may offer numerous benefits for heart health.įlaxseed is renowned for its ability to decrease blood pressure levels ( 20, 21).Ī review of 15 studies found that supplementing with flaxseed products, including flaxseed powder, may significantly lower levels of both systolic and diastolic blood pressure - the top and bottom numbers on a reading, respectively ( 21). What’s more, one large review of 34 studies even associated increased ALA intake with a decreased risk of dying from heart disease ( 8, 9, 10). Numerous studies have also linked ALA to a lower risk of stroke. Summaryįlaxseed is a good source of many nutrients, including protein, fiber, omega-3 fatty acids, thiamine, and copper.įlaxseed is an excellent source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid that’s important for heart health and found primarily in plant foods ( 5).ĪLA is one of the two essential fatty acids that you must obtain from the food you eat since your body doesn’t produce them.Īnimal studies suggest that the ALA in flaxseed may help reduce inflammation and prevent cholesterol from being deposited in your heart’s blood vessels ( 6).Ī recent study in 8,866 people tied increased ALA intake to decreased cholesterol levels and a lower risk of ischemic heart disease - which is related to narrowed arteries - and type 2 diabetes ( 7). It’s also a great source of copper, which is involved in brain development, immune health, and iron metabolism ( 3, 4). One tablespoon (7 grams) of ground flaxseed contains ( 2):įlaxseed is particularly high in thiamine, a B vitamin that plays a key role in energy metabolism as well as cell function. Just one serving provides a good amount of protein, fiber, and omega-3 fatty acids, along with several important vitamins and minerals. There are two types, brown and golden, both of which are equally nutritious ( 1). Flaxseed is one of the world’s oldest crops. ![]()
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