Tips for Adding Flax Seeds to Your Diet
Consuming flax seeds is said to provide a number of amazing health advantages.
The following advice will help you incorporate these small seeds into your diet.
Consume Ground Seeds Rather Than Whole
Choose ground flax seeds over whole ones since they are simpler to digest.
Whole flax seeds won’t provide you as many advantages because your intestines can’t break down the thick seed shell.
Nevertheless, you may still purchase whole flax seeds, crush them in a coffee grinder, and then keep the ground flax seeds in an airtight container.
What About Flaxseed Oil?
Flaxseed oil is now again being used because of its nutritional value and health advantages.
It is often extracted using a technique known as cold pressing.
Oil should be kept in dark glass bottles and maintained in a dark, cold location, such a kitchen cupboard, because it is sensitive to heat and light.
Flaxseed oil should not be used for high-heat cooking since some of its nutrients are heat-sensitive.
However, some studies have indicated that utilizing flaxseed oil in mild stir-frying at temperatures up to 350°F/177°C did not result in any loss of oil quality.
It’s important to note that ALA is found in flaxseed oil more so than flax seeds. In comparison to flaxseed oil, which has 7 grams per tablespoon, ground flaxseed has 1.6 grams.
However, a variety of additional healthy elements, including as fiber, are present in flax seeds that are not present in the oil that is derived from them. Ground flax seeds are a fantastic place to start if you want to completely benefit from flax seeds’ health advantages.
How Much Do You Need?
With just 1 tablespoon (10 grams) of powdered flax seeds per day, the health advantages mentioned in the trials above were seen.
It is advised to limit daily servings of flax seeds to no more than 5 tablespoons (50 grams).
The biggest health advantages come from ground flax seeds. To preserve the nutritious value of flaxseed oil, use it while cooking at a lower temperature and keep it in a cold, dark area.
The Bottom Line
Flax seeds are loaded with nourishment, which is healthy.
Despite their small size, they are high in fiber, lignans, and ALA, an omega-3 fatty acid that has been linked to a number of possible health advantages.
They can be used to lessen the risk of cancer, lower blood pressure, lower bad cholesterol, enhance digestive health, and may even help patients with diabetes.
Flax seeds or flaxseed oil are simple to incorporate into your diet as a versatile dietary element.
There is no better time than now to pick up some flax seeds from your neighborhood grocery shop because they have several health advantages that have been proved, and probably more.