The benefits of flax seeds; The best time and way to use it for weight loss

Flax seeds contain high amounts of protein, fiber and omega-3 fatty acids, and it is obvious that it brings great benefits to the health of the body. Reducing the risk of cancer, helping to reduce cholesterol and blood pressure, and a unique effect on weight loss are among the benefits of this food. Flaxseed has a mild taste and a crunchy texture, and you can add it to many dishes. We will explain all the benefits of using flax seeds in this article.

Checking the nutritional value of flaxseed

Flax seeds are available in the market in 2 types, golden and brown, both of which are equally nutritious and can be beneficial for the body. Just a small amount of flaxseed can provide the body with high amounts of protein, fiber, omega-3 fatty acids, vitamins and minerals. 1 tablespoon (7 grams) of ground flaxseed has the following nutritional value:

• Calories: 3 grams
• Carbohydrates: 2 grams
• Fat: 3 grams
• Fiber: 2 grams
• Protein: 1.3 grams
• Vitamin B1: 10% of the daily requirement
• Copper: 9% of the daily requirement
• Manganese: 8% of daily requirement
• Magnesium: 7% of daily requirement
• Phosphorus: 4% of daily requirement
• Zinc and Selenium: 3% of daily requirement
• Vitamin B6, iron and folate: 2% of daily requirement

The effect of flaxseed on weight loss

It has been shown in various studies that flaxseed can be effective in weight management. Supplements containing flax seeds can provide about 2.5 grams of soluble fiber to the body and be effective in weight loss by reducing appetite and the desire to eat. Soluble fiber slows down the process of food digestion and causes weight loss by increasing the feeling of satiety. A large review of 45 studies found that flaxseed supplementation resulted in significant reductions in body weight, BMI, and abdominal fat.

On the other hand, since flaxseed contains high amounts of vitamin B1 (thiamine), it can play a key role in cell function and metabolism. Regulation of metabolism is very important in slimming. Also, other nutritious compounds in flax seeds are effective in controlling metabolism and can be useful in helping to lose weight.

How to use flax seeds for weight loss

In order to use flax seed for weight loss, it is better to grind some of it and add 2.5 grams to your diet daily. You can add flax seeds to all kinds of smoothies and foods and there are no restrictions. If you don’t want to use ground flaxseed for weight loss, you can eat 2 to 4 tablespoons of it daily. This food can be a good alternative to diet pills.

• With the aim of losing weight, it is better to eat flax eggs in the morning with breakfast because high amounts of fiber and protein will reach your body and help regulate metabolism.

Linseed; A rich source of omega 3

You can find high amounts of alpha linolenic acid (ALA) in flax seeds. AHA is an omega-3 fatty acid that is often found in plant foods and works great to help maintain heart health. The human body does not have the ability to produce ALA, and you must supply it to your body through food consumption.

ALA found in flaxseed may help reduce inflammation and prevent cholesterol deposition in blood vessels. ALA as an omega-3 fatty acid can also be effective in reducing the risk of stroke and prevent heart attacks.

Help prevent cancer by consuming flax seeds

Lignan is one of the compounds found in flaxseed that has wonderful properties and may be used to fight cancer.

Flaxseed has 75 to 800 times more lingon than other plant sources.

In some studies, a correlation between the consumption of flax seeds and the reduction of the risk of breast cancer, especially in postmenopausal women, has been observed. More studies are needed on the effect of flaxseed on cancer.

Reducing cholesterol and blood pressure with flax seeds

Consuming flax seeds may help lower cholesterol. A study showed that consuming 4 tablespoons of ground flaxseed can reduce bad cholesterol levels in the blood by 15%. These effects may be related to the fiber in flaxseed.

Flaxseed can also lower blood pressure. According to a large review of 11 studies, daily consumption of flaxseed for 3 months can lower blood pressure levels by 2 mmHg. More research is needed in this field.

Help regulate blood sugar by consuming flax seeds

Flaxseed reduces blood sugar and prevents insulin resistance. The effect of flaxseed in reducing blood sugar may be related to the content of soluble fiber in this seed. Especially in preventing type 2 diabetes, consumption of flax seeds can be useful.

Some simple ways to use flax seeds

Here are some simple ways to use flaxseed and flaxseed oil:

• Add flaxseed powder to water or add it to your smoothies.
• Add flaxseed oil to your salad instead of dressing.
• Sprinkle ground flaxseed over hot or cold cereal for added fiber and flavor.
• Add flax seeds to yogurt and use.
• When grilling meat and vegetables, sprinkle some flax seeds on them.

Does flaxseed have side effects?

Although flaxseed has many benefits, there are a few things to consider. We said that flax seeds contain high amounts of fiber, but this high amount of fiber can cause digestive problems such as bloating and gas. Be careful that this complication occurs if you consume too much flax seed.

An allergic reaction to flaxseed or flaxseed oil is extremely rare. Also note that flaxseed may interact with some medications such as blood thinners or antiplatelets.

People who are undergoing hormone therapy due to cancer should consult their doctor before adding flaxseed to their diet.

last word

We have described all the properties of flaxseed for you in this article. Adding this nutritious food to your diet is not difficult at all and you can easily do this. By consuming flaxseed or its oil, you can provide your body with a lot of vitamins, minerals, nutritious compounds, fiber and protein and help maintain your health. You can also get flax seeds in the form of supplements from pharmacies. If your goal is to lose weight, you should take this supplement calories Reduce your intake and get more physical activity.