Benefits of Flax Seeds for Weight Loss
By Refadoc, Posted on : Monday, 01 June 2015 - 7:05 am IST
Flax Seeds are considered to be a super food when it comes to weight loss. They contain a large amount of Lignans which are converted by the intestinal flora known as Enterodiol. Flax Seeds are also considered very beneficial for the overall health and well being of women.
How does Flax Seeds Help with Weight Loss?
Flax Seeds are known to contain two healthy components which can be included in your diet in order to help you to shed away the unwanted weight.
1) Omega 3 Fatty Acids:
Omega 3 Fatty Acids are also known as good fat which plays a major role in everyone’s diet. Often, the saturated and the trans fats are known to be the unhealthy fats which increase the body weight. However, the polyunsaturated fats found in Flax Seeds are known to aid with the weight loss by breaking down the carbohydrates and the proteins.
Often, Fiber is processed very slowly by the body and therefore provides us with a feeling of fullness for a long time, even after having our meal. Flax Seeds contain soluble and insoluble fiber which is known to help lower down the blood cholesterol and helps the stools to pass by more easily. Flax Seeds are also low in carbohydrates and calories. Therefore, they are very useful when it comes to weight loss.
Benefits of Including Flax Seeds in your diet:
Here are some of the major benefits of including Flax Seeds into your diet:
- They lower the blood cholesterol. Consuming around 20 g of Flax seeds is known to reduce the LDL Cholesterol, Triglycerides, Total Cholesterol as well as the HDL Cholesterol in the body.
- Flax Seeds are also very low in carbohydrates and contain high amounts of Vitamin B, Omega 3 Fatty Acids and Fiber. It helps you to remain full and also keeps you from being hungry for longer periods of time.
- Flax Seeds help against breast cancer by forming a protective layer against the body.
- Weight loss caused due to Flax Seeds is also known to promote normal ovulation for women who have been trying to conceive. It also increases the chance of conception in women.
- Flax Seeds tend to reduce the premenopausal symptoms for women such as irregular periods, breast cysts, decrease in the sexual appetite, mood swings, headaches, difficulty while sleeping, fluid retention in the body and heavy bleeding.
- Flax Seeds reduce the body weight and therefore also lower down the chances of heat menopause.
- Flax Seeds are also used in preventing and controlling high blood pressure. People who consume more polyunsaturated fatty acids, Omega 3 acids and flax seeds are known to lose their weight sooner as compared to others
Ten Ways to add Flaxseeds to your diet
Flax Seeds are nature’s very own mechanism for you to gain the best of health without putting on any excessive weight. The oil present in the seeds is known to be a rich source of Omega 3 Fatty Acids that help in the overall functioning of the body cells. These oils are also known to fight against any signs of inflammation, imbalance of hormones, mood swings, depression, heart disease, diabetes and arthritis. These are some of the major reasons why Flaxseeds are known as superfoods.
So, here are ten amazing and delicious ways by which you can add more Flaxseeds into your diet without taxing on your waistline:
1) Add to Salads, Soups and Sandwiches:
Flaxseeds can be easily added to salads, soups and sandwiches in order to provide them with an additional crunch. Eating 1 to 2 tablespoons of Flaxseeds a day are known to provide you with the best of health. Since Omega 3 Fatty Acids are the selling point of the seeds when it comes to their nutritional value, it is not recommended to cook the seeds at higher temperatures. Rather, it is suggested to add them to salads and soups or even smoothies for that matter!
2) Add them to Muffins:
Who doesn’t like a muffin? Everyone does. Along with Omega 3 Fatty Acids, Flaxseeds are also known to contain Zinc, Iron, Fiber, Vitamin E and Calcium in them. Therefore, in order to make the most of the health benefits of the seeds, it is recommended to blend them together and then to add them to the dough while you are making a muffin. For that matter, then can be also added to cereals, puddings and a smoothie.
3) Add to your Yoghurt:
Many nutritionists all over the world have recommended that Flaxseeds can be consumed by adding them to you average Yoghurt, thereby enhancing its nutritional value. Sprinkling around 2 tablespoons of ground Flaxseeds to your Yoghurt can not only enhance its taste, but will also add to it’s nutritional value.
4) Add to your Breakfast Regimen:
Flaxseeds are known to work well with almost every ingredient. They can be mixed with your breakfast portions as well. No matter what you choose, be it cereal, oatmeal or smoothies, just drop along a pinch of Flaxseeds and it will make your meal even more wholesome.
5) Add it to your Chicken:
We cannot run out of ideas when it comes to adding Flaxseeds to your choice of meals. Not only are these seeds amazing for your body – they contain essential antioxidants which cut down the rate of cancer, they are also known to keep your heart healthy and in shape always. Flaxseeds when coated along to your Chicken, can make for a wholesome meal. It does keep your meal regimen the same and its nutty taste does not overpower your senses.
6) Add it to your French Toast:
Add some Flaxseeds to your French Toast before it hits the skillet. I am sure that you will be able to find a new way to make your Sunday brunch more rewarding this way.
7) Add it to your Cheese and Creams:
It’s a little known fact that Flaxseeds are a rich source of Lignans, Potassium and Magnesium, apart from Fiber and Omega 3 Fatty acids. Flaxseeds are known to be amazing for you when you add it to your cottage cheese, icecream or even applesauce for that matter!
8) Eggs and Flax:
You can replace your eggs anytime with Flaxseeds. It is recommended to use 2 tablespoons of Flax along with 2 tablespoons of water in order to replace an egg from your diet.
9) Flax for your Meatloafs:
Flaxseeds may be tiny in size, but you should not underestimate their power. They come loaded with antioxidants, fiber and phytonutrients which make them an invaluable part of our food and lifestyle. They are known to cut down the rate of occurance of Breast Cancer and Type 2 Diabetes. In order to make them a part of your diet, you can add them to your meals such as your meatloafs, meatballs and casserole recipes.
10) Cakes and Pumpkin Breads:
Flaxseeds can be added to your traditional breads, cakes and Pumpkin Bread recipes in order to enhance their nutritional value. Not only wouldyou be spreading love that way, you would also be enhancing the health of your family.
Storing, Buying and Using Flaxseeds:
Now, since we know about the amazing health benefits of Flaxseeds, let us pay some fine attention as to how much Flaxseed do we need, per person? Though the optimum dose to be consumed by a person is not known yet, it is recommended to consume 1 to 2 tablespoons of Flaxseeds a day. So, here are some amazing tips to buy, store and use Flaxseeds:
What kind of Flaxseeds should you buy?
It is generally recommended to either buy ground Flaxseeds or buy whole ones and then to grind them later on. Flaxseeds, if consume whole, stand a larger chance of passing through undigested to your intestinal tract. This means that your body won’t be able to make the most of the nutritional content found in the seeds. Therefore, if you are buying whole seeds, it is recommended to blend them and grind them in a mixer before using them.
Confused about the different names?
Often, when you are out to buy the seeds, you can be left dazed with the different varieties of seeds in the market. However, don’t be confused about the different product names which are used for ground Flaxseeds in the market. If you see Milled or Ground Flaxseeds, it is just the same thing as Flax meal.
What kind of Flaxseed to buy?
Most people are confused about the different varieties of Flaxseeds and are unable to decide as to which one should they choose. You would be able to find the Brown Flaxseed quite easily in the markets as compared to the golden one. There are only a few variations between the two, so you can easily choose any one.
Product Label Problems?
It is very important to check the product label before you buy Flaxseed. Make sure that it is ground Flaxseed and not whole Flaxseed which has been added to the product. Also, Flaxseeds are commonly added to products such as Pasta, Cereals, Whole grain bread and crackers, energy bars as well as snacks.
Where to store Flax?
The best place to store Flax in your home is the Freezer. In case you grind the seeds on your own, it is recommended to freeze the pre ground seeds in a bag which can be sealed easily. Keeping the seeds in the freezer are going to cut down the chances of oxidation and prevents the seeds from losing their nutritional value.
Whole Flax seeds last longer as compared to the ground ones though. The outside shell in case of a whole seed tends to keep the fatty acids protected inside the seed. It is recommended to store the seeds in a dark, cool place until they are to be ground. If the seeds are kept dry and in good quality, they can last for a year at the normal room temperature as well.