Enriched with fiber and omega-3 fatty acids, flax seeds have the potential to deal with indigestion. Flax seeds, aka linseeds or alsi in Hindi, are tasteless with a nutty and crunchy texture. People add them to pasta, cereals, and other meatless products for taste. However, do you know all the incredible health benefits of eating flax seeds? I bet you don’t! Because as surprising as it may sound, people do love flaxseed for weight loss.
Recommended by top nutritionists, flax seeds are the most effective plant-based food. These seeds tackle multiple alarming issues like cholesterol, cancer, and LDL. So, keep reading this article to learn how to eat flaxseed for weight loss. By the end of this, it’s pretty sure that you will find yourself in a supermarket with a pack of flax seeds in your hand.
Flaxseed For Weight Loss
According to recent studies, it was discovered that fibers in flax seeds are soluble in water. When consumed in an instructed amount, these seeds can be enormously fruitful for obese and overweight people. Eating alsi seeds provides a feeling of fullness and reduces appetite. Hence, this is the key mechanism to prevent overeating.
Obesity is one of the most concerning issues in today’s day. Linseeds efficiently suppress the cravings and hunger of those dealing with this matter. The soluble fiber, mucilage, becomes gel-like like in water and slows down digestion. The feeling of satiation allows a person to eat only up to the required amount.
In several experiments, scientists found that people who ate flaxseed for weight loss ultimately satisfied their BMI. Women who gained belly fat after pregnancy or menopause also benefited from it. Eating flaxseed for weight loss is quite efficient, and the difference is visible after three months of regular consumption.
Top 10 Benefits of Eating Flax Seeds
The world is racing towards fitness and healthcare. These little seeds, derived from a plant called flax, are one of the many powerful weapons against indispositions. Fighting against obesity, heart strokes, and menopause symptoms, flaxseeds build up our immunity. On account of this, we have presented you with the top 10 health benefits of eating flax seeds in 2023.
1. Maintains Cholesterol Level
Flax seed oil is said to have properties resembling that of fish oil because of the presence of omega-3 fatty acids. Flaxseed oil is packed with ALA or alpha-linolenic acid which maintains the heart rhythm of pumping blood. ALA is also responsible for lowering triglycerides in high-cholesterol patients. Flax seeds are also known to control low-density lipoproteins and overall cholesterol levels. The heart health benefits of eating flax seeds are visible within a month. In four weeks, a drastic difference of 15% drop in the bad cholesterol level is visible in a person.
2. Reduces Menopausal Symptoms
Females going through menopause suffer from many agonizing symptoms. These prodromes include hot flashes, migraine, vaginal dryness, UTI, and lesser sex drive. Women undergo waves of mood swings and sulky nature is perpetual. Here comes the flax seed at your rescue. It acts as a hormone balancer and provides the body with the necessary enzymes. It even helps with irregular menstrual cycles and infertility at certain levels. Overall, there are countless benefits of eating flax seeds, especially for women.
3. Improves Digestive Health
One of the most profound benefits of eating flax seeds is its capability to tackle indigestion and constipation. It eases out and regulates the bowel movements. Eating linseeds for three weeks successively can clear out the colon from mucus, parasites, and excrements completely. It also addresses concerns like irritable bowel syndromes or diverticular. Flax seeds are known for softening stools because of the loads of fiber in them. Taking 2-3 tablespoons can help improve digestive and gastric health to an observable difference.
4. Relieves Arthritis Symptoms
Joint pains are severely extreme in the case of arthritis, which can be slackened off by regularly taking flax seeds. The anti-inflammatory properties of alsi seeds aid in reducing the inflammation in the joints, which further prevents arthritis. The omega-3 Fatty acids and ALA fight against the aches and pains in the joints. They work best against osteoarthritis but their effectiveness in the case of rheumatoid arthritis is not tested, as of now. Lastly, flax seeds are known for their ability to regenerate cartilage and improve joint health.
5. Controls Blood Sugar Level
Eating alsi seeds before a meal reduces blood sugar levels by slowing down the conversion of glucose into energy. The soluble fiber in it enhances the insulin sensitivity in the blood to maintain diabetes. Hence, it prevents type-2 diabetes, aka adult-onset diabetes. Since prevention is better than cure this is among the major benefits of eating flax seeds. However, people who are suffering from hypoglycemia, or low blood sugar levels, should avoid alsi seeds, which can drop their sugar to a hazardous level.
6. Aids in Weight Loss
Protein-rich linseeds suppress appetite and create a feeling of satiation. Not reaching the feeling of fullness after a meal is the root cause of obesity and overweight issues. This matter is easily tackled by flax seeds. The other options like chia seeds and pumpkin seeds do not have nutrients like omega-3 fatty acids, which is highly beneficial. Women who go through hormonal changes during childbirth and menopause can reduce belly fat with this superfood. However, it is not recommended to take it during the pregnancy.
7. Lowers Blood Pressure
Dealing with hypertension? Worry not! Flax seeds have come to your rescue. The high potassium quotient in these seeds balances out the sodium in the blood. Extra sodium agitates the water proportion and wields strain on the arteries. This increases the blood pressure. Potassium removes the extra sodium through the urinary tract and operates as a vasodilator. Its omega-3 fatty acids protect the walls of the blood vessels from increased blood pressure. One of the other benefits of eating flax seeds is that ALA and lignans also control the BP from upsurging.
8. Boosts Immunity
The health benefits of eating flax seeds include daily protection against harmful bacteria and viruses. The credit for this goes to omega 3 and omega 6 fatty acids in them. Flaxseeds have diuretic properties and are often used to cure stone and UTI-related issues. The magnesium-rich seeds protect the body against lung infections like bronchitis and influenza (flu). Its iron content keeps blood filled up with oxygen to tackle any outside infections. Flax seeds improve the overall immune system in the human body.
9. Enhances Skin Health
Linseeds have anti-aging properties and anti-oxidants. They promote collagen production that helps in skin tightening and removing age lines. They eradicate dead cells from the surface and slow down cell degradation. Sensitive skin and allergies? Flax seeds remove them too. They rejuvenate the skin and deter acne to make a reappearance. The fatty acids bring out the glow from the inside out by brightening your skin tone. Their anti-inflammatory properties thwart other problems from occurring altogether.
10. Might Prevent Cancer
Although there haven’t been any chemical trials for this remark, according to the preclinical reports, flax seeds have been found anti-cancerous in many aspects. It is esteemed to reduce retraining metastasis in the case of melanoma, breast cancer, and prostate cancer. Lung cancer can be averted by 45% with regular flax seed intake. Lignan and omega-3 are well-known anti-cancer ingredients. The efficacy of tamoxifen, a medicine for deterring breast cancer replication, was marked to have enhanced with flaxseed.
Nutritional Facts about Flax Seeds
All the health benefits of eating flax seeds depend on the nutrients present in them. To understand how these seeds help our body to function properly, we must understand the chemistry of the nutrients found in them. Did you know that just a tablespoon of grounded flaxseeds could yield 37 calories? Now, take a look at the table below.
|NUTRIENTS||QUANTITY (in 7 grams of flaxseed)|
|Iron||2% of the daily value|
|Manganese||8% of the daily value|
|Magnesium||7% of the daily value|
|Phosphorus||4% of the daily value|
|Zinc||3% of the daily value|
|Folate or vitamin B-9||2% of the daily value|
|Thiamine or vitamin B1||10% of the daily value|
|Vitamin B6||2% of the daily value|
Low-carb diet followers have found the perfect snack. Flax seeds are low in digestible carbohydrates which is beneficial for weight loss. It has a low glycemic index like salad, eggs, and avocado. So, your weight loss journey becomes easier with flaxseed.
The main function of fibrous food is proper digestion. A healthy diet must have fibers in it, and flax seeds are loaded with fibers. Just 7 grams or a spoonful of grounded flax seeds contain 2 grams of fiber. Eating it regularly can exceptionally improve your digestive health.
Humans require protein because of the presence of amino acids in it, which is responsible for muscle and bone build-up. It also helps in the production of hormones and enzymes to carry out every activity. Alsi seeds contain a considerable amount of protein and can be taken by vegetarians who usually have limited options to choose from.
Vitamin B1 or thiamine that a tablespoon of flaxseed provides is almost 10% of the daily requirement. The thiamine content of linseeds helps with the metabolism and nervous system. Other B- vitamins found in it are folate and vitamin B6 which are responsible for cell growth and immunity, respectively.
Flax seeds are packed with Manganese, Magnesium, Phosphorus, Zinc, and iron. The high magnesium content in alsi seeds builds up our DNA and bone strength. Meanwhile, manganese is responsible for the production of sex hormones, connective tissues, etc.
How to Eat Flaxseed for Weight Loss?
Considering their importance in fat reduction and weight loss, one must eat flax seeds carefully. Eating too much or too little can cause trouble. Hence, here we have provided five ways of taking flaxseed for weight loss.
1. Flaxseed Water
This drink, filled with vitamins, minerals, and antioxidants, is all that a person needs to begin their day. Flaxseed water reduces inflammation and improves digestive health. This drink is highly advantageous for proper bowel movement in the morning. Here’s how you prepare flaxseed water.
|Flax seeds||2 teaspoons|
|Honey or Lime Juice||To taste|
Steps to prepare this fantastic drink:
- Soak the seeds in water.
- Let it release its nutrients overnight.
- Strain the liquid in the morning.
- Pour it into a glass.
- Add honey or lime juice if you want.
- Drink the beverage on an empty stomach.
2. Put it in Your Food!
To attain the complete health benefits of eating flax seeds, you can add them to your morning cereals. However, the seeds won’t render results if they are not chewed properly. Grinding them finely before putting them in the dish might also work. You can add these ground seeds to the sandwich with mayonnaise, or bake cookies with batter containing ground flax. You can even put them in homemade puddings to thicken their texture. Or you can simply munch a teaspoon of Alsi as a snack.
3. Make Flaxseed Tea
Sipping Alsi tea before bed improves skin, helps with weight loss, and stimulates silky hair. This tea is also famous for cardiovascular aid because of its omega-3 fatty acid content. Heart patients should take this every day for a sustainable lifestyle. Check out the recipe below to make flaxseed tea at home.
|Flax Seeds||2 tablespoons|
Once all the products are ready, follow these steps:
- Take a teapot and put the seeds in it.
- Now, pour the boiling water into the pot.
- Let it steep for about 15 minutes.
- Strain to clear out the tea.
- Add the lemon tea.
- Add honey to taste.
- Serve hot in a cup.
4. Linseed Oil
The best way to take the linseed oil is to droop it in your smoothie. Two grams of daily intake can be maintained for a period of six months. The health benefits of eating flax seed oil are best when taken in a required amount. However, do not use flaxseed oil for cooking because it is unstable to the temperature above 150°C. The presence of omega-3 fatty acids in it makes it special and heating over the given temperature corrupts it. Therefore, it is best to be used as a finisher for the already-cooked food.
5. Smoothie with Flaxseed
If you love your smoothies, then this protein-filled drink will lighten up your mood. Hidden linseeds in the drink are perfect for kids who do not like eating raw. It tastes awesome and has loads of nutrients. The recipe below is a simple one. Run for the ingredients and sip up quickly!
|Ground Flax||2 tablespoons|
|Spinach Raw||2 cup|
|Chopped cubes of Mango||1 cup|
|Frozen Banana||1 cup|
|Orange Juice||1 cup|
|Chopped Ginger||To taste|
Once all the items are ready, Here is how you make your linseed smoothie:
- Add all the ingredients to a high-speed blender.
- Make sure they are finely chopped.
- Put on the lid.
- Set the speed to 60 seconds.
- Let it blend until all the chunks are gone.
- When the mixture is silky smooth, pour it out in a glass.
- Add some honey for taste.
- Garnish it with banana chunks.
Precautions While Eating Flax
Before adding to your diet regime, consider flaxseed benefits and side effects. As much as it is beneficial, one must know if the chemistry of their body allows it. So once you have compared flaxseed benefits and side effects, you will know whether to consume it or not.
- Always chew it properly, otherwise, the nutrients will not function the way they are supposed to.
- Breastfeeding women should also avoid eating alsi as it might interact with the lactation process.
- Flaxseeds may hinder diabetes medications. Especially, if you are suffering from hypoglycemia.
- Eating before or after two weeks of surgery can cause excessive and unwanted bleeding as it slows down blood clotting.
- Taking low doses is better. Preferably not more than 2 tablespoons per day.
- Pregnant women should not eat flax seeds because of their high lignan content, which might act as estrogens in the body.
- Anti-hypertensive drugs can be affected with flax seeds. It lowers blood pressure so consult a doctor before taking it.
- If you are on anti-biotics, flax seeds might not work as effectively. ‘
- Always ensure to take enough water after or during flax seed consumption. Ignoring this might cause intestinal blockage.
- Due to high fibrous content, regular consumption might lead to loose stools and gastrointestinal issues.
Here’s What You Know Now!
Linseed, Flaxseed, or Alsi, is a life-changing ingredient for those who want to lose weight and gain immunity. This superfood provides all the essential nutrients that a dieting person must need. Omega 3 and Omega 6 fatty acids, lignin, and alpha phenolic acid make it stand out in the crowd of other dietary foods. There are countless benefits of eating flax seeds, but one must always check the precautions before consumption. Therefore, this article supplies you with all the necessary information for the same.
Frequently Asked Questions
There are many benefits of eating flax seeds for women dealing with menopausal symptoms of hot flush, dry vagina, and night sweats.
Flaxseeds are good for digestion, heart, and cancer. Meanwhile, its side effects include abdominal pain, frequent bowel movements, and gastric problems.
Yes. Eating 1-2 tablespoons every day can be beneficial from a health perspective.
Vitamins B in alsi seeds help with hair strengthening and growth.
Flax seeds act best in the morning on an empty stomach. Yet, eating at any other time will not cause any severe side effects.