FLAXSEED A SUPERFOOD YOU NEED TO INCLUDE IN YOUR LIFESTYLE
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You might have heard of flaxseed or linseed whether in milled or whole form. Nowadays, these seeds are emerging as a “superfood” because all the research on them showing all their benefits.
Flaxseeds have been around as early as 3000 BC and since then it was strongly believed in the health benefits of flaxseeds. For instance, there are 2 types brown and gold flaxseeds.
In fact, flaxseeds are packed with nutrients a tablespoon about 7g provides you a great amount of protein, fiber and omega-3 fatty acids. In addition, is a rich source of vitamins and minerals such as vitamin B6, folate, calcium, iron, magnesium, phosphorus and potassium.
Flaxseeds are included in most of the vegetarian courses due to their high content in Omega-3 fats. They are a rich source of alpha-linolenic acid (ALA), which in some studies have shown can prevent cholesterol and reduce inflammation in the arteries therefore lower risk of heart attack.
Another benefit of consuming Flaxseeds is, that may reduce cancer risk because are rich source of Lignans, which is a compound that have antioxidant and estrogen properties.
If you are on a weight loss diet, they are great to be consumed because its high dietary fiber content but low in carbs. Also, they have high levels of mucilage gum that is a water-soluble gel-forming fiber. Therefore, this will keep you satiate for more time and help to regulate bowel movements.
Because of the high content in both soluble and insoluble fiber, it supports colon detox. However, you should be aware because it is an insoluble fiber you need to drink more water. By doing this, it will help to bind to the stools increasing their bulk and soften them, preventing constipation and IBS.
BUYING AND STORING FLAXSEED
I highly suggest buying organic flaxseeds in their whole or milled version. Flaxseed oil is light-sensitive and can degrade with prolonged exposure to light, so make sure you look for opaque packaging. Also, read the recommended “use before” dates on the labels carefully.
Thankfully, whole flaxseeds can be kept at room temperature for up to a year, however, once they’re ground, the flaxseed meal should be used as soon as possible or store in the fridge. I personally keep them at room temperature (below 21C my kitchen it is pretty cold) away from direct sunlight and the flavor hasn’t changed at all.
Flaxseed oil can also go rancid if not used efficiently, nevertheless, I haven’t tried this oil before. Try to purchase smaller amounts of oil and pre-ground meal, and if suits you, grind yourself small amounts and use them in a short period of time.
SO, HOW CAN YOU INTRODUCE FLAXSEED INTO YOUR DIET?
Flaxseeds are a versatile ingredient; you can add them to many common foods. I suggest consume ground flaxseeds rather than whole, for easier digestion and absorbing better their nutrients. Try some of this:
• Oats: whether you prefer oatmeal or overnight oats. Adding flaxseed meal, oats just went to a higher level. Stir in overcooked oatmeal, chia seeds pudding with cinnamon and stevia, or in your favorite overnight oats. Also, another use is adding them into pancakes, as I do in my High Protein chocolate pancakes.
• Yogurt or kefir: mixing them into your favorite probiotic beverage and few berries, it is the perfect snack.
• Baking: Adding them into cookies, muffin, bread, crust pie, they are a great binder in gluten-free baking. Like I do in my Gluten-Free Cinnamon and Craisin Sourdough Bread.
• Protein shake or smoothies: For a quick morning breakfast, add a tablespoon or two of ground flaxseed meal into a smoothie or protein shake post-workout. And your day just got a little healthier!
• Egg Substitute: for vegetarian or vegan recipes. The exchange ratio to replace one egg is combining one tablespoon of flaxseeds and three tablespoons of water.
• Energy bars: add ground flaxseeds to your homemade energy bars or granola recipe.
• Cooking meat: mixing them into mincemeat whether beef, poultry or fish. You can make your favorite Bolognese sauce, meatballs, beef burgers, chicken burgers, fish cake and more.
To sum up, remember, don’t overdo flaxseeds, nothing in excess it is good, consume lots of water and experiment in your kitchen, have fun!
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Disclaimer: This post is based on my research, what I did through the internet and my personal experience and opinion. The above it is for general information only and not medical advice. My intent is not to force you to change your food habits and lifestyle. I am just showing you my food habits. I am just a health passionate. Always consult your Doctor before making any big changes in your health/lifestyle. If you like the post then considers sharing it with others fit and healthy lifestyle enthusiast on social media.