Flaxseeds: Fiber Superstars and Weight Loss Helpers

Flaxseeds have been held in high regard for their health properties for about six thousand years. For all we know, they could have been the world’s first superfood with health nuts singing their praises at archaic markets, but that’s just wishful thinking. Flaxseeds have been known to help clear up skin, reduce sugar cravings, improve digestion, promote weight loss, and balance hormones.

 

To help you better understand the nutritional profile of flaxseeds, we have a list nutrients per ounce of flaxseeds below:

  • 6 grams of protein
  • 8 grams of fiber
  • 6,338 milligrams of omega-3s
  • 31% RDA of vitamin B1
  • 30% RDA of magnesium
  • 10% RDA of selenium
  • 35% RDA of manganese
  • 19% RDA of phosphorus

Based on the nutritional profile, flaxseeds are one of the most nutrient dense foods on the planet. Oh, and we forgot to mention that they also contain iron, zinc, potassium, copper, and vitamin B6. Are you still contemplating whether or not you should add flaxseeds to your diet? Let the below benefits convince you why you should add them to your diet.

 

Flaxseed Benefits

Great Source of Lignans:

What are lignans, you ask? Lignans are polyphenols that are found in plants, and flaxseeds are the richest source of lignans, with sesame seeds being the runner-up. Lignans have antioxidant and estrogen properties, both of which help to lower one’s risk of cancer and improve overall health. A recent study revealed that women who ate flaxseeds were 18% less likely to develop breast cancer.

 

Fiber Superstars:

Did you know that flaxseeds contain two types of dietary fiber? Roughly 20-40% is made up of soluble fiber and the other 60-80% is made up of insoluble fiber. Soluble fiber works to slow digestion and increase consistency of the contents in the intestine. Insoluble fiber, on the other hand, allows water to bind to stool, increasing bulk and resulting in softer excrement. Together, these two types of fiber help prevent constipation and regulate bowel movements.

 

Weight Loss Aid:

Because flaxseeds are full of healthy fats and fiber, they help you feel full for longer, which ultimately helps you reduce your total caloric intake. Additionally, flaxseeds help to decrease water weight and reduce inflammation, both of which make it difficult to lose weight.

 

High Quality Protein:

Studies have shown that flaxseed protein can help to improve immune function and decrease bad (LDL) cholesterol levels. If you are trying to cut back on meat and are in search of a great source of plant-based protein, flaxseeds are the food for you. They body has an easier time using and digesting the protein from flaxseeds than it does protein from animal-based foods.

 

Cancer Fighters:

Time and time again, flaxseeds have proven that they have the powers to help fight prostate, breast, ovarian, and colon cancers. The Journal of Clinical Cancer Research found that the lignans, which get converted into compounds in the intestinal tract, in flaxseeds help to balance hormones and reduce one’s risk of breast cancer. People with endometrial and ovarian cancers may benefit from eating flaxseeds as well.

 

Sources:

https://draxe.com/10-flax-seed-benefits-nutrition-facts/

http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/lignans

http://www.healthline.com/nutrition/benefits-of-flaxseeds#section8

2019-08-23T17:09:05-07:00