Flax seeds have been around since the time of the Pharaohs, and there are several reasons why they are big news today. Flax seeds are a rich source of Omega 3 fatty acids that works wonders for heart health. They contain Vitamin B, and Omega 6 and 9 oils. They also contain some minerals, such as calcium, magnesium, iron, and potassium. Flax seeds are also a good source of dietary fiber.

Flax is an oil-rich plant. In the past, flaxseed oil was widely used in the preparation of oil, even until the 20th century. Flaxseed oil is one of the most popular fats in the world, it is a nutritious and healthy oil. Flaxseed oil is rich in omega-3 fatty acids, which are essential for a healthy life. Today, many consumers know that omega-3 fatty acids can help reduce the risk of cardiovascular disease and the possibility of various diseases, including heart disease, diabetes and cancer.

Have you ever wondered how flax seeds have gotten to be one of the most healthy foods on the planet? Just a few milligrams of flax seeds contain high quantities of omega 3 fatty acids, which are essential to human health. These omega 3 fatty acids help to keep our hearts healthy, and prevent development of cardiovascular disease. Flax seeds are also important for people who suffer from arthritis, as they are rich in omega 3s.

Recently, there has been a lot of discussion in the media about “healthy omega 3 fats.” It’s also past time! The majority of individuals are severely deficient, receiving just about a third of the necessary amount.

However, as is typical of media saturation, the finer details are often overlooked. For example, the following (and similar) queries often go unanswered.

Are all omega-3 fatty acids the same? Should I take fish oil if I take flax, and vice versa? What dosage of omega-3 should I take? And so on…

As a result, rather than covering all of the various kinds of healthy fat accessible today, we’ll focus on flax seeds in this email.

Incorporating-flax-into-your-diet

The primer for flax

Most of you have probably heard of flax seeds and flax oil. And your understanding of flax probably ranges from “flax is healthy for me” to “flax contains alpha linolenic acid, which can be transformed to the strong fatty acid EPA.”

Here’s a quick introduction, regardless of your prior expertise.

Flax is high in alpha-linolenic acid, which is an omega-3 fatty acid. Polyunsaturated fat is the subcategory for ALA. Humans developed on a diet rich in omega-3 fats, which came from sea creatures and/or inland vegetation. As a consequence, the omega-6/omega-3 ratio was about 1:1. Humans now consume insufficient amounts of omega-3 fats from sources such as flax, hemp, walnut, perilla, salba, and fish oil. As a consequence, the majority of individuals eat a 16:1 ratio, which is unbalanced.

As a result, including omega-3-rich fats into one’s diet has become not only fashionable, but also essential. Flax seeds and fish oil are the two most popular omega 3 foods.

The advantages of flaxseed

While we’ve covered fish oil extensively on this site, we thought it was time to go over some of the advantages of flax – particularly flax seeds.

Constipation

  • Constipation has been found to be relieved by 2 tablespoons of flaxseeds in trials.
  • If you have infrequent bowel movements, you may improve matters by adding 2 tbsp flax to your diet.
  • Fiber pills are considerably more costly than this.
  • In addition, the calorie burden is minimal. 80 calories in 2 tbsp (6g fat, 4g carbs, and 4g protein).

EPA to flax

  • Flax contains an amino acid called ALA, which may be turned to EPA.
  • Delta-6-desaturase is required for this conversion.
  • High blood sugar, saturated fat consumption, and alcohol use all impede good old delta-6.
  • So, if your diet isn’t excellent, flax won’t help you convert to the very beneficial omega 3 fats.

Menopause

  • Hot flashes in postmenopausal women may be reduced by half by eating 4 tablespoons of flaxseeds each day.
  • The intensity of hot flashes may be reduced by 50% with the same dosage.

Dry eye syndrome is a condition that occurs when the eyes are

  • This is one of the most frequent issues that eye doctors deal with.
  • Dry Eye Syndrome is characterized by insufficient ocular lubrication, resulting in burning, stinging, irritation, redness, impaired vision that improves with blinking, excessive tears, and pain after long hours of viewing TV or working on a computer.
  • People who eat more omega-3 fats (derived from flax) have a reduced risk of dry eye syndrome.

cholesterol levels are lower

  • Total cholesterol, bad cholesterol, and triglycerides were all significantly lower in those who took 3 tablespoons of ground flaxseeds each day for 60 days.
  • These gains are comparable to those observed with the use of strong statin medications (which carry with them some nasty side effects).

Including flax in your diet

While these advantages are appealing, I find that many people are unsure how to include flax into their diet.

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Here are some excellent ideas:

  • Combine ground flax and cinnamon in a bowl and serve as a fruit dip (like apples)
  • Over the fruit, sprinkle ground flax.
  • Super shakes with ground flax
  • Whole grain cereals with ground flax
  • Salads with ground flax
  • Salad dressing with ground flax
  • Toss with cooked veggies.
  • Hummus may be made using ground flax.
  • nut butters with ground flax
  • Toss canned pumpkin with flax and cinnamon.
  • Add to Gourmet Nutrition pancakes, bars, cookies, and muffins recipes.

In fact, one of our favorite flax seed recipes comes from our new book, Gourmet Nutrition – The Cookbook For the Fit Food Lover.

Muffins with Gooey Chocolate Chips

Servings

12 tiny or 6 big

Prep time

Time limit: Time limit: 10 minutes

Time to cook

10 minutes

Prelude

Chocolate chip muffins are a hit with everyone. Despite the fact that these muffins are a delicious treat, we chose to offer a GN version here, using a range of components to enhance the overall nutritional profile of the traditional muffin mix. However, be forewarned. These muffins still have a lot of calories and carbohydrates. As a result, you’ll want to make sure you earn them in the gym and consume them afterward.

Ingredients

a half-cup of unsalted butter (room temperature) 4 omega-3 eggs, whole a quarter-cup of coconut milk 1 teaspoon extract de vanille 1 1/2 cups flour (whole wheat) flax meal (1/2 cup) 6 scoops protein powder (chocolate) 1 tbsp powdered cocao 1 teaspoon powdered baking soda 1 tsp Splenda (sugar substitute) 12 CUP COOKIE CHIPS 12 CUP DRIED SUGAR SUGAR SUGAR SUGAR

Instructions

Preheat the oven to 350 degrees Fahrenheit.

In a mixing basin, add all ingredients and whisk with a wooden spoon until well mixed.

Spray a nonstick muffin pan lightly with cooking spray, then fill each muffin nearly to the top.

Bake for 10 minutes, or until the top is golden brown.

Cool, portion, and keep separately wrapped in the freezer.

Options and variations

Seeds or crushed nuts may be used in place of the dried fruit in this recipe.

Slice and cover with natural almond or peanut butter for added healthy fat.

Information about nutrition

Gourmet Nutrition – The Cookbook For The Fit Foodie is available. Click here to get your copy.

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Is there too much flax in your diet?

Now that you know how to include flax in your diet, the major issue is whether you can consume too much of it. Of course, the answer is yes. Overconsumption, like overconsumption of any other food, may be a problem.

Raw flaxseeds, along with approximately 12,000 other nuts and seeds, contain cyanogenic glucosides. When you consume too many of these chemicals over time, they may build up in your body and produce hazardous (even life-threatening) responses.

So, how much is excessive? Well, up to 14 cup of ground flax a day should not be harmful to your health. You may also boil your flax seeds since heating them renders the glucosides safe (in your baked items, for example).

What about a fish oil supplement?

The scope of this week’s newsletter does not include a discussion of fish oil. Instead, we’ll concentrate on flax. However, if you’d want to learn more about additional good fats and/or fish oil in particular, visit our discussion section.

Additional information on flax

We’d want to add a couple additional comments regarding flax before we finish up:

  • Some people favor golden flax because of its mild taste.
  • Flax oil may also be used to increase omega-3 fat consumption, but it lacks fiber and protein, and it isn’t a complete meal, so we choose to supplement with fish oil and consume flax seeds instead.
  • Lignans, a kind of phytoestrogen, are found in flax seeds (but not the oil). These lignans are antioxidants, and they may be responsible for some of the other flax-related health advantages. (Don’t worry, flax consumption will not make you “estrogenic.”)
  • The flax seed will not be absorbed by the body if it is eaten whole (unground). As a result, it must be ground first.

Find out more.

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Flax is a plant whose seeds are a nutritional powerhouse. Flaxseed contains all 9 essential amino acids, only found in animal proteins, and over 50% of the plant’s calories come from fiber. Those who eat flax enjoy leaner muscle tissue, lower cholesterol, and a lower risk of heart disease and cancer. Flax is a good source of omega-3 fatty acids, which can provide many benefits for your heart and overall health.. Read more about how to eat flax seeds and let us know what you think.

Frequently Asked Questions

Is it OK to have flaxseed everyday?

Yes, flaxseed is a great source of fiber and omega-3 fatty acids.

How much flaxseed should I eat daily?

You should consume about 1 tablespoon of flaxseed per day.

What are the negative effects of flaxseed?

Flaxseed has been shown to have a number of benefits, including lowering cholesterol and blood pressure. However, it can also cause constipation, diarrhea, and gas.

This article broadly covered the following related topics:

  • how much flaxseed per day
  • flaxseed meal
  • how to eat flaxseed
  • how much flaxseed is too much
  • flaxseed food products
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