Weight Loss

How Healthy are Flax Seeds for Weight loss?

Flax seeds are a superfood that is very popular all over the world. They are a rich source of nutrients, ranging from yellow to brown in colour and have a wide range of nutrients. They are high in antioxidants, essential mineral and vitamins. Flax seeds were first used in traditional medicine. They are now popular for their weight loss properties. 

An increasing number of people worldwide are concerned about obesity or weight gain. These seeds are popular among those who are on a weight-loss diet. They contain a wide range of nutrients like dietary fibre and healthy oils. Because of their mild, nut flavor, they can be added to many dishes. They are therefore ideal thickening agents. Flaxseed oil is used in cooking.

They provide additional health benefits, as well as weight loss. These include improving brain function, protecting heart health, and liver function. These seeds can also prevent blood pressure and bone diseases. 

This superfood is an integral part of a weight-loss diet. Read on.

An overview of flax seeds

The linseed plant produces flax seeds. These seeds can be used to make flaxseed oil and in recipes. You can also make linen, rope, and other raw materials from hemp fibres. Linseed oil comes from the processing of flax seeds.

Flax seeds nutrition profile

Flaxseed oil, flax seeds, and flaxseed oil are low in carbs. Flaxseed oil and flax seeds are high in essential fatty oils, including omega-3. For a healthy person, the recommended daily intake of these seeds is two tablespoons. A single dose of fiber provides between 20-25% of your daily fiber requirement. Flax seeds can also be purchased. A rich source of lignan (a plant compound rich oestrogen), is found in this plant. They enhance the function of individual cells and help to burn fat.

  • Energy: 534kCal
  • Carbohydrates: 29g
  • 27g of dietary fibre
  • Fats: 42g
  • Proteins: 18g
  • Potassium: 813mg
  • Magnesium: 392mg
  • Sodium: 30mg
  • Vitamin B: 26% of the RDI
  • VitaminC: 1% from RDI 

Flax seeds for Weight Loss

Flax seeds are a great addition to a diet if you are trying to lose weight. Flax seeds can be eaten at night to improve your sleep quality and help you lose weight.

Dietary fibre

Flaxseed has a high amount of dietary fibre. A studyDietary fibers are said to help with weight loss. Dietary fibres help you feel fuller for longer periods of time and feel satisfied. It stops you from overeating. It also stops you from snacking at short intervals. It helps you to control your weight.

Dietary fibres can also be used to help with binding unhealthy fats or cholesterol. They aid in the elimination of unhealthy fats from your body. These unhealthy fats can build up and cause health problems. These fats can resist diet and exercise. These fats get deposited in various parts of your body in the long run — the abdomen, chest, waist and where you find such stubborn fats. It can also increase your body weight. 

Essential Fatty Acids

These seeds contain a high amount of omega-3 and 6 fatty acids. The essential fatty acid help increase metabolism. Metabolism is the process by which fat is converted into energy. This energy is essential for all bodily functions. Fat acids can help you lose weight by increasing metabolism. Metabolism directly relates to calorie consumption. This means that your metabolism will directly correlate with how much calories you lose. 

Lignans

Lignan is an antioxidant. Antioxidants are compounds which prevent cells from oxidative damage. It neutralizes radical cell injury. Radical cell injury causes weight gain and obesity. Lignans can also be used to increase cell functions to burn fat. It helps to control body weight.

Proteins

A studyStudies show that protein is beneficial for weight loss. Flax seeds are low calories and high in protein. A high-protein diet can help to reduce hunger hormone ghrelin. It increases the amount of hormones that promote satiety. It stops you from craving more food. This results in a decrease of hunger. It also prevents you eating high-calorie foods.

Flax seeds have many health benefits

Flax seeds have many benefits. Flax seeds are rich in nutrients. They also protect the body in many ways. They are compounds that reduce inflammation and neutralise cell injury through radical cell destruction. This cell damage can lead to many diseases, from mild flu to severe cancer.

Omega 3 is another ingredient that promotes heart health, brain function, and hormonal balance. 

These nutrients have many health benefits such as: 

Improves brain health

Brain boosters are known to contain flax seeds in traditional medicine. Flax seeds are a key ingredient in memory boosting. They also regulate mood swings. The antioxidants prevent degenerative brain diseases like Alzheimer’s, epilepsy and other inflammatory diseases.

Blood Pressure Control

Blood pressure can be controlled by dietary fibres, omega-3 fatty acids, and other nutrients. Blood pressure is caused by unhealthy fats or cholesterol. Omega 3 aids in increasing HDL and reducing LDL. LDL and HDL are both considered good cholesterol and bad cholesterol. Flax seeds’ dietary fibre binds unhealthy fats and removes them from the body. They can build up and become a problem for the blood vessels. It can cause disruption in blood flow and pressure on the heart and blood vessels. It can lead to high blood pressure. High blood pressure can lead to stroke and heart disease.

Heart Disease Prevention

A studyStudies have shown that Omega-3 fatty acid can prevent heart disease. It lowers bad cholesterol. Cholesterol is the leading cause of heart disease. Lignan also neutralizes radical cell injury which can lead to cardiac diseases. It also prevents the hardening and blockage of the arteries, which can lead to a decrease in blood flow. Potassium regulates heartbeat. 

Prevents Bone Disorder

Flax seeds are rich sources of alpha-linolenic and antioxidants with anti-inflammatory qualities. It is also useful in preventing bone diseases. It helps to prevent osteoarthritis, arthritis, and other bone-related issues. Flax seeds are rich in calcium which strengthens the bones.

Hair and skin care

Vitamin C and Vitamin E can be found in flax seeds. Vitamin C is good for hair health. Vitamin C helps prevent hair loss by strengthening hair follicles. Vitamin E is an antioxidant that promotes scalp health. Vitamin E also helps prevent scalp diseases such as dermatitis or dandruff.

Vitamin C plays an important role in skincare. Vitamin C promotes collagen synthesis and skin firmness. It prevents the formation of wrinkles. It also slows down the signs of aging. Vitamin C has anti-inflammatory as well as antioxidant properties. Vitamin C is good for skin conditions like rashes and skin cancers.

Liver Care

Based on certain studiesFlaxseed is good for the liver. They regulate the fat content thanks to their omega-3 fatty acid. It prevents the liver from absorbing and storing fats. Furthermore, lignan protects the liver from inflammation and cell injury. 

Flax seeds are rich sources of dietary fibre. This prevents constipation. The body may become more toxic if it is not properly treated. The liver can be affected by this condition and it may not be able to detoxify.

Prevent Kidney Diseases

A studyFlax seeds have been shown to reduce the symptoms of kidney disease. The antioxidants neutralize radical injury-induced kidney disorders. To prevent inflammatory diseases, lignans also have anti-inflammatory properties. These include renal hypertension and nephritis. They can impact the smooth functioning of the kidneys. 

Ways to Include Flax Seeds  for Weight Loss in your Diet

Flax seeds can be included in many ways in your diet. For example, it’s a perfect replacement for eggs in vegetarian and vegan meal plans.

  • To enhance the nutrient content and texture, you can add them to soups or salads. 
  • Ground flax seeds can be used as a thickening agent in smoothies, pancakes, and other dishes.  
  • It can also be used in baking. It can be used to make bread, cookies and muffins, as well as granola bars.
  • Flaxseed oil can also be used to make dressings and other cooking uses. 
  • Flax seeds mixed with oats make great granola bars. 
  • It can also be added to oatmeal. 

Oatmeal flax seed makes a great breakfast. It also has numerous health benefits. It is a great source of protein, dietary fibres and omega 3-fatty acid. Additionally, both oats and flax seeds provide whole grains’ goodness.

Healthy Weight Loss Recipes Using Flax seeds

It was easy to incorporate it into your diet. Because of its high nutrient content, many people search for different ways to include it in their diets. Let’s look at some healthy recipes.

Blueberry Flaxseed Smoothie

This simple recipe is rich in antioxidants and dietary fibres. This is a great way to start your morning. Flax seeds can be added to this delicious cereal. After hours of fasting, the protein-rich and healthy fats will restore your energy. The dietary fibres will keep you fuller for longer periods of time. It stops you from overeating.

  • Serves: 2
  • Preparation time: 5 min
  • Calories per Serving: 210
  • Portion Size: 1 cup, 250 ml

Ingredients

  • Blueberries: 1 cup
  • Ground flax seeds 2 tbsp
  • Chopped spinach: ¼ cup
  • Greek yoghurt: ½ cup 
  • Coconut milk: 1½ cup

Directions

  • Blend all ingredients until smooth 
  • Serve immediately

Vegetable Salad With Flaxseed Topping

  • Serves: 2
  • Calories: 130
  • Preparation time: 5 min

Ingredients

  • Cucumber: ½ cup (chopped)
  • Tomatoes: ½ cup (chopped)
  • Capsicum: ¼ cup (chopped)
  • Onion: ¼ cup (chopped)
  • Carrot: ½ cup (chopped)
  • Crushed pepper: 1 tsp
  • Crushed flaxseeds 2 tbsp
  • Lemon juice: ½ tbsp
  • Salt: ½ tsp

Method

  • Mix all ingredients thoroughly
  • Serve 

Flax Seeds vs Chia Seeds: Weight Loss

Another super seed is the chia seed. They have very similar nutrient levels. They also offer almost identical health benefits. In certain aspects, however, flax seeds outperform chia seeds. It includes flax seeds’ properties to prevent specific cancer, weight management, and controlling appetite. Flax seeds are also difficult to digest due to their outer cover. It makes you feel fuller for a longer time. 

Flax seeds are also richer in dietary fibres than psyllium and chia seeds. Flax seeds are the preferred choice, so they are the best. Flaxseed is also a great source of lignans. Flaxseeds are great for burning body fat. Flax seeds are also easily available and less expensive. 

Flax seeds have superior properties than other seeds like chia and psyllium.

Possible Side Effects & Precautions Flax Seeds:

Flax seeds have many health benefits. Flax seeds can have negative side effects that can sometimes outweigh their benefits. Some individuals may develop sensitivity. It can lead to adverse effects on their health. Excessive consumption can also cause similar side effects. Consequently, we recommend you take your doctor’s opinion before including any natural products in your regular diet. 

Here are some reasons to avoid flax seeds.

Allergic Reactions

Avoid flaxseed oil and flaxseeds oils if you have an allergy to them. Redness, itching, swelling, redness, and skin rashes are just a few of the symptoms. In some cases, nausea and vomiting can also occur.  

May Cause Loose Stools

Flaxseeds contain high levels of dietary fibre. It helps prevent constipation and regulates bowel movements. However, excessive intake of dietary fiber can be dangerous. An increase in flaxseed consumption can lead to abnormal bowel movements. Flaxseeds can cause stomach pain, bloating, and diarrhoea. 

Precautions to be taken when lactating or becoming pregnant

Study It is important to avoid flax seeds during pregnancy, and breastfeeding. Flax seeds can cause brain damage in the foetus if consumed excessively. If you are sensitive to flax seeds, it can cause nausea or vomiting. It is important to consult your doctor before you make any changes during pregnancy. 

Flax seeds could also mimic estrogen, which is the primary female reproductive hormone. Flax seeds may alter the hormonal balance in women.  

Drug Interactions

Flax seeds have the ability to lower cholesterol and blood sugar levels. It is possible to adjust the dosage. It may interact with medications. It may cause your blood sugar levels to drop, which can lead to further complications. The body needs glucose, cholesterol, and lipids at an optimal level. It is dangerous to consume too much or not enough. Flax seeds can also alter the actions of certain drugs.

The Bottom Line

Flax seeds are a great source of nutrients. Flax seeds are also a rich source for antioxidants, dietary fibers, healthy fats and minerals. These nutrients offer many health benefits. It is best to only consume the recommended amount. The amount may vary from one person to another. It will depend on your health, age, and medical conditions. Always seek medical advice before incorporating it into your regular diet. 

Frequently Asked Question (FAQs).

Q. Q.

A. A healthy adult can consume two tablespoons of flax seed. It can vary depending on your health history, age, and overall health. Before you start using it in your daily diet, consult your doctor. 

Q. Q. Who should avoid flax seeds

A. Flax seeds should be avoided by pregnant and lactating women. It is a good idea to check with your doctor before you start taking flax seeds. Some drugs may interact with flax seeds. 

Q. Q.

A. Flax seeds are superior to chia seeds. Flax seeds are also more nutritious than chia and chia seeds. Flax seeds also have the highest levels of lignan.  

Q. Q. Does flaxseed make you poopy?

A. Flaxseed is high in dietary fiber. Flaxseed is good for intestinal movement. It helps prevent constipation and other digestive problems. 

Q. Q. Does flaxseed make hair thicker

Vitamin C and vitamin E are both rich in A. Flax seed. It prevents hair loss by strengthening hair follicles. It makes your hair thicker. 

Q. Q. Is oatmeal with flaxseed good?

A. It is indeed good for you. It is a good source of protein, dietary fibers, and omega-3 fatty acids. Additionally, both oats and flax seeds provide whole grains’ goodness. 

Q. Q.

A. Flax seeds are better than psyllium for constipation. Flax seeds contain more nutrients than psyllium. Flax seeds have a higher dietary fibre content than psyllium. Both help to prevent constipation. 

Q. Q.

A. Yes, it is fine to eat with an empty stomach. You can also include it in your breakfast. You can start your day with a delicious combination of flaxseed smoothies, oats, flaxseed, fruits, nuts, and flaxseed. 

Q. Q.

A. Yes, flax seed is good for the fatty heart. They help regulate the liver’s fat absorption. The antioxidants also neutralize radical cell injury that can damage liver cells. 

Q. Q. Are flaxseeds good or bad for the kidneys?

A. Yes, flaxseeds can be good for your kidneys. They reduce the risk of developing kidney disease. They also neutralize radical injury-induced renal disorders. 

Source: healthifyme

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