IS IT OK TO TAKE FLAX SEED EVERYDAY?
It is generally considered safe to consume flaxseed on a
daily basis. However, it is important to note that consuming large amounts of
flaxseed can have some side effects.
- Consuming
too much flaxseed can lead to diarrhea, bloating, and abdominal
discomfort.
- Flaxseed
may also interfere with blood thinning medications, so it is important to
speak with a healthcare professional before consuming flaxseed if you are
taking blood thinning medications.
- Flaxseed
may also interfere with hormone-sensitive cancer, so it is important to
speak with a healthcare professional before consuming flaxseed if you have
had hormone-sensitive cancer.
- Pregnant
or breastfeeding women should also consult their healthcare provider
before consuming flaxseed in large amounts, as there is not enough
research on the safety of consuming flaxseed during these stages.
It is recommended to start with small amounts of flaxseed,
such as 1-2 tablespoons per day and gradually increase the amount. It is also
recommended to drink plenty of water when consuming flaxseed to avoid digestive
discomfort.
Flex seeds, also known as flax seeds, are small, brown or golden-colored seeds that come from the flax plant (Linum usitatissimum). These seeds are a rich source of omega-3 fatty acids, antioxidants, and fiber. They have been used for centuries in traditional medicine for their anti-inflammatory and health-promoting properties. They have been used in baking, as a egg substitute, in smoothies, as a topping and many more culinary uses. Flex seeds are also available in the form of oil, which is used as a dietary supplement and in cooking.
NUTRITIONAL BENEFITS:
Rich in Omega-3 fatty acids:
Omega-3 fatty acids are a type of polyunsaturated fat that is
essential for overall health. They have been shown to have a wide range of
benefits, including:
Supporting heart health:
Flex seeds have been shown to have a beneficial impact on
heart health. Omega-3 fatty acids present in flex seeds, have anti-inflammatory
properties that may help to reduce the risk of chronic diseases such as heart
disease.
Flex seeds and heart health:
- Omega-3s
in flex seeds can help to lower triglycerides and LDL cholesterol, which
can decrease the risk of heart disease.
- The
high levels of magnesium in flex seeds may help to relax blood vessels and
lower blood pressure.
- The
lignans present in flex seeds can also help to lower blood pressure and
improve cardiovascular health.
It's important to note that while consuming flex seeds can
help to support heart health, a healthy diet, regular exercise, and not smoking
are also important for maintaining a healthy heart. It's also important to
consult with a healthcare professional before making any changes to a
medication regimen for heart health management.
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| FLEX SEEDS |
IMPROVING BRAIN FUNCTION:
Flex seeds contain omega-3 fatty acids, which have been shown
to be beneficial for brain function. These essential fatty acids are important
for the development and maintenance of the brain and nervous system.
Flex seeds and brain function:
- Omega-3s
in flex seeds can improve memory and cognitive function.
- Omega-3s
can also help to reduce inflammation in the brain, which may help to
protect against age-related cognitive decline.
- The
lignans present in flex seeds may also have a protective effect on the
brain and may help to improve cognitive function.
SUPPORTING HEALTHY PREGNANCY:
Omega-3 fatty acids, particularly DHA (docosahexaenoic acid),
present in flex seeds, are important for fetal development and may help to
support a healthy pregnancy.
Flex seeds and pregnancy:
- Omega-3s
in flex seeds can aid in the development of the brain, eyes, and nervous
system of the fetus.
- Omega-3s
may also help to reduce the risk of preterm birth and improve birth
weight.
- The
lignans present in flex seeds may also have a protective effect against
certain pregnancy-related complications.
It's important to note that while consuming flex seeds can
help to support a healthy pregnancy, a balanced diet, regular exercise, and
prenatal care are also important for maintaining a healthy pregnancy. It's also
important to consult with a healthcare professional before making any changes
to a diet while pregnant.
IMPROVING EYE HEALTH:
The omega-3 fatty acids present in flex seeds may help to
improve eye health by reducing inflammation and oxidative stress in the eyes.
Flex seeds and eye health:
- Omega-3s
in flex seeds may help to reduce the risk of age-related macular
degeneration and other eye-related problems.
- The
lignans present in flex seeds may also have a protective effect against
certain eye-related problems.
SOURCES OF OMEGA-3S
- Fish:
Fish such as salmon, tuna, and sardines are some of the best dietary
sources of omega-3s.
- Plant-based
sources: Flex seeds, chia seeds, walnuts, and algae are also good sources
of omega-3s.
Flex seeds and Omega-3s:
Flex seeds are an excellent source of alpha-linolenic acid
(ALA), an omega-3 fatty acid that is essential for overall health. A tablespoon
of flex seeds contains around 1.6g of ALA, which is about 57% of the
recommended daily intake. Eating flex seeds can help to increase the levels of
omega-3s in the body, which can provide many health benefits.
It's important to note that although flex seeds are a good
source of Omega-3s, they are not as rich in EPA and DHA as fish and fish oil
are, these are more readily used by the body and considered more beneficial for
heart health.
HIGH IN PROTEIN:
Flex seeds are a good plant-based source of protein, which is
important for building and repairing tissues in the body. Flex seeds are a good
plant-based source of protein, providing about 3g of protein per tablespoon
(30g). They are also a good source of essential amino acids, which are the
building blocks of protein that the body cannot produce on its own.
Protein:
Protein is an essential nutrient that plays a vital role in
many bodily functions. It is needed for the growth and repair of tissues, and
it is also important for maintaining healthy bones, muscles, and skin.
Sources of protein
- Animal-based
sources: Meat, poultry, fish, eggs, and dairy products are all rich
sources of protein.
- Plant-based
sources: Legumes, nuts, seeds, and whole grains are also good sources of
protein.
Flex seeds and Protein:
Flex seeds are a good plant-based source of protein,
providing about 3g of protein per tablespoon (30g). They are also a good source
of essential amino acids, which are the building blocks of protein that the
body cannot produce on its own.
Benefits of Protein:
- Building
and repairing tissues: Protein is essential for the growth and repair of
tissues in the body, such as muscle, skin, and hair.
- Maintaining
healthy bones: Protein is also important for maintaining healthy bones, as
it helps to build and repair bone tissue.
- Satiety:
Eating protein-rich foods can help to keep you feeling full and satisfied,
which can aid weight management.
It is important to note that flex seeds alone may not provide
enough protein for those with high protein needs, such as athletes and
bodybuilders, but they can be a great addition to a well-rounded diet that
contains other sources of protein.
HIGH IN FIBER:
Fiber:
For Healthy digestive system fiber have much
importance. It is classified as either soluble or insoluble, and both types
have different benefits.
Soluble fiber:
Soluble fiber dissolves in water and forms a gel-like
substance in the stomach. It can help to slow down digestion, which can help to
keep you feeling full and satisfied.
Insoluble fiber: Insoluble fiber does not dissolve in water and helps to
promote regular bowel movements. It also helps to add bulk to the stool, which
can help to prevent constipation.
Sources of fiber
- Whole
grains
- Fruits
- Vegetables
- Legumes
- Nuts
- Seeds
Flex seeds and Fiber:
Flex seeds are high in both soluble and insoluble fiber. Two
tablespoons of flex seeds contain around 4g of fiber, which is about 12% of the
recommended daily intake.
BENEFITS OF FIBER:
Promotes regular bowel movements: Insoluble fiber helps to add bulk to
the stool, which can help to prevent constipation.
Helps to keep you feeling full and satisfied: Soluble fiber
can slow down digestion, which can help to keep you feeling full and satisfied.
HELPS TO LOWER CHOLESTEROL LEVELS:
Fiber, particularly soluble fiber, can help to lower cholesterol levels by binding to bile acids in the gut and removing them from the body. Bile acids are made from cholesterol, so removing them from the body can help to lower cholesterol levels.
Soluble fiber can also help to lower cholesterol levels by
decreasing the absorption of dietary cholesterol in the gut.
Flex seeds and cholesterol:
Flex seeds are high in soluble fiber, which can help to lower
cholesterol levels by binding to bile acids in the gut and removing them from
the body, and also by decreasing the absorption of dietary cholesterol.
Studies have shown that consuming flex seeds can help to
lower total cholesterol and LDL cholesterol levels, which is considered the
"bad" cholesterol.
It's important to note that while consuming flex seeds can
help to lower cholesterol levels, a healthy diet and regular exercise are also
important for maintaining healthy cholesterol levels. It's also important to
consult with a healthcare professional before making any changes to a
medication regimen for cholesterol management.
HELPS TO REGULATE BLOOD SUGAR LEVELS:
Fiber can help to regulate blood sugar levels by slowing down
the absorption of carbohydrates in the body. This can help to prevent rapid
spikes in blood sugar levels after eating, which can be beneficial for people
with diabetes or at risk of developing diabetes.
Soluble fiber in particular can help to regulate blood sugar
levels. It forms a gel-like substance in the stomach which slows down digestion
and the absorption of carbohydrates. This can help to prevent rapid spikes in
blood sugar levels after eating.
FLEX SEEDS AND BLOOD SUGAR REGULATION:
Flex seeds are high in soluble fiber, which can help to
regulate blood sugar levels by slowing down the absorption of carbohydrates in
the body. Eating flex seeds may be beneficial for people with diabetes or at
risk of developing diabetes.
It's important to note that consuming flex seeds as part of a
healthy diet and regular exercise, in addition to following the instructions of
a healthcare professional, are key to effectively managing blood sugar levels.
PROMOTES HEALTHY GUT:
Fiber is important for maintaining a healthy gut. It acts as a "prebiotic," which is a type of non-digestible carbohydrate that serves as food for the beneficial bacteria in the gut. This helps to promote the growth of healthy bacteria and support the overall health of the gut microbiome.
Fiber and the gut:
- Insoluble
fiber helps to add bulk to the stool and promotes regular bowel movements,
which can help to prevent constipation.
- Soluble
fiber can help to slow down digestion and ferment in the gut, which can
help to feed the healthy bacteria in the gut.
- Both
types of fiber can help to promote the growth of healthy bacteria in the
gut and support the overall health of the gut microbiome.
Flex seeds and gut health:
Flex seeds are high in both soluble and insoluble fiber,
which can help to promote regular bowel movements, prevent constipation, and
feed the healthy bacteria in the gut. Eating flex seeds can help to support the
overall health of the gut microbiome and promote a healthy gut.
It's important to note that a healthy gut not only helps with
digestion but also linked with a wide range of health benefits such as
strengthening the immune system, reducing inflammation, improve mood and mental
health and many more.
It is important to note that it is recommended to drink enough water when consuming high fiber foods to avoid digestive discomfort.
HEALTH BENEFITS:
- May
reduce inflammation: The omega-3 fatty acids in flex seeds have anti-inflammatory
properties that may help to reduce the risk of chronic diseases such as
heart disease and certain types of cancer.
- May
lower blood pressure: The high levels of magnesium in flex seeds may help to relax blood
vessels and lower blood pressure.
- May
improve heart health: The omega-3s in flex seeds can help to lower triglycerides and LDL
cholesterol, which can decrease the risk of heart disease.
OTHER BENEFITS:
- Easy
to add to meals:
Flex seeds can be easily added to a variety of foods, such as smoothies,
yogurt, oatmeal, and baked goods, which makes it easy to incorporate them
into your diet.
- Long
shelf-life:
Flex seeds can be stored for long periods of time without going rancid, as
long as they are kept in an airtight container in a cool, dark place.
Culinary uses:
- Flex
seeds can be used as a substitute for eggs in baking recipes
- They
can be used in smoothies and yogurt to add a creamy texture
- They
can be used as a topping for salads, cereal, and yogurt.
- They
can be used in dressings and dips.
- They
can be used in baking like breads, cakes, muffins and more.