Flaxseeds are among the most nutrient-dense superfoods. They may be eaten whole or ground, but many experts recommend ground flaxseeds because they are easier to digest. Being a highly nutritious food, flaxseeds can provide the following health benefits:

Supply essential nutrients, vitamins and minerals

Flaxseeds boast an impressive nutritional profile. One tablespoon of flaxseeds contains the following:

• Protein: 1.28 g
• Carbohydrates: 2.02 g
• Fiber: 1.91 g
• Omega-3 fatty acids: 1.60 g
• Calcium: 17.8 mg
• Magnesium: 27.4 mg
• Phosphorus: 44.9 mg
• Potassium: 56.9 mg

Flaxseeds also contain small amounts of manganese, zinc, folate, iron and vitamin E. To unlock these nutrients, you can add a tablespoon of ground flaxseeds to a bowl of whole-grain oatmeal. You can also mix a tablespoon of ground flaxseeds into a container of plain, unsweetened yogurt. If you enjoy herbal teas, you can also steep one teaspoon of ground flaxseeds in boiling water to create flaxseed tea.

Boost the immune system

Like other plant-based foods, flaxseeds are loaded with antioxidants. Flaxseeds, in particular, are the richest source of the plant compounds known as lignans, which appear to have antioxidant properties.

Antioxidants play an important role in regulating the amount of free radicals in the body. Free radicals are natural by-products derived from body’s metabolic processes. Despite the unstable molecular composition of free radicals, the body is able to keep them at bay thanks to antioxidants. But when there is an abundance of free radicals due to unhealthy eating habits and lifestyle choices, free radicals can overwhelm the body and cause significant damage to cells, lipids, proteins and DNA.

Luckily, a strong immune system with plenty of antioxidants can easily rid the body of excess free radicals. You can boost your immune system by including foods rich in antioxidants in your diet, such as flaxseeds, berries, onion and garlic.

Improve digestion

Consuming flaxseeds can regulate bowel movement and promote a healthy gut due to high amounts of dietary fiber. Flaxseeds can also relieve digestive problems, such as constipation, diarrhea and irritable bowel syndrome. Plus, flaxseeds can slow down your digestion rate and prevent your intestine from absorbing excess glucose and cholesterol.

Flaxseeds can inhibit the absorption of “bad” cholesterol in the intestine thanks to phytosterols. These are naturally occurring compounds found in plants, fruits, vegetables and nuts that resemble the molecular structure of cholesterol. When consumed, phytosterols compete with cholesterol for absorption in the intestine. Therefore, phytosterols can significantly reduce cholesterol levels and lower the risk of diseases associated with high cholesterol, such as cardiovascular disease, stroke, obesity, hypertension and Type 2 diabetes.

Aid in weight loss

If you have a tendency to over-eat or snack in between meals, you can add a tablespoon of ground flaxseeds to a glass of water or a cup of tea. Flaxseeds are rich in dietary fiber, which slows digestion in the stomach. Eating foods rich in fiber may discourage you from overeating or frequent snacking, since fiber helps increase feelings of fullness. As a result, you might experience weight loss, which may translate to better weight management in the long run.

Flaxseeds are just one of the superfoods you can eat to improve your overall health and increase your quality of life. But like other sources of fiber, flaxseeds should be consumed in moderation, and with plenty of water to avoid bloating, indigestion and nausea.

Sources:

EverydayHealth.com

VeryWellHealth.com