While there are no specific recommendations for flaxseed intake, 1-2 tablespoons a day is considered a healthy amount. One tablespoon of ground flaxseed contains 37 calories, 2 grams of polyunsaturated fat (includes the omega-3 fatty acids), 0.5 gram of monounsaturated fat and 2 grams of dietary fiber.
Flaxseed is commonly used to improve digestive health or relieve constipation. Flaxseed may also help lower total blood cholesterol and low-density lipoprotein (LDL, or "bad") cholesterol levels, which may help reduce the risk of heart disease.
“But consuming too much ground flaxseed may cause gastrointestinal distress including bloating, gas, abdominal pain, constipation, diarrhea, and nausea. There have also been reports of intestinal blockage.
While there are no specific recommendations for flaxseed intake, 1-2 tablespoons a day is considered a healthy amount. One tablespoon of ground flaxseed contains 37 calories, 2 grams of polyunsaturated fat (includes the omega-3 fatty acids), 0.5 gram of monounsaturated fat and 2 grams of dietary fiber.
Spice grinder, small bowl, measuring spoons, flax seeds and water. That's it. Then, grind up some flax seeds. If you want to substitute for 2 eggs, you will need 2 tablespoons of ground flax seeds.
Hormone-sensitive cancers or conditions: Because flaxseed might act somewhat like the hormone estrogen, it might make hormone-sensitive conditions worse. Some of these conditions include breast and ovarian cancer. Until more is known, avoid taking large amounts of flaxseed if you have one of these conditions.
Avoid use of flaxseed and flaxseed oil during pregnancy. Occasionally, using flaxseed or flaxseed oil causes an allergic reaction. Don't eat raw or unripe flaxseeds. Because flaxseed oil might decrease blood clotting, stop using flaxseed oil two weeks before having elective surgery.
Flaxseeds are rich in dietary fibre, but a sudden increase in consumption can increase the number of bowel movements. You may also experience stomach ache, diarrhea, constipation, and bloating.
You can consume flax seeds both in the morning and at night. However, some of their benefits might be more effective at different times. For example, consuming them in the morning is a good idea since it's high in fibre and protein. It will also boost your metabolism quite well that way.
Taken at bedtime, consuming flax seeds can increase your levels of fatty acids, which may help in fighting heart diseases by regulating blood cholesterol and lowering blood pressure.
Flax seeds are not only a must for anyone looking to get a flat belly, but they are also ideal for anyone who suffers from frequent bloating. With high levels of fibre, the seeds will keep your digestive system in good health and help reduce and remove any bloated feelings.
To make them easier to digest, try throwing them in a food processor before sprinkling onto your breakfast or into your baked goods. Raw whole flaxseed can be sprinkled on foods like oatmeal, yogurt, or baked into muffins for added fiber, omega-3 and omega-6 fatty acids, protein, and minerals.
“Flax seeds are especially beneficial for women. They are known to help women's fertility by boosting the chances of conception. These seeds also support normal ovulation and restoration of hormonal balance. These are good for post-menopausal women as it protects them from cardiovascular issues,” shares Kaul.
To improve digestion, it is best to grind flax seeds before consuming them. You can further improve digestion by soaking ground flax seeds in water for a few hours before consumption. Soaking the flax seeds breaks down gluten and makes the proteins in the seeds easier to digest.
You can eat chia and flax together, as they both provide a wide array of nutrients including fiber, plant protein and omega-3 fatty acids. Adding flaxseeds to chia adds the benefits of lignans, which chia seeds do not have.
In the kidney, flaxseed oil reduced the renal injury in experimental polycystic kidney disease [19]. It also decreased the C-reactive protein and inflammation in chronic hemodialysis patients [20].
Women with breast, uterine, and ovarian cancer or endometriosis should ask their doctor before taking flaxseed, because it may act like estrogen in the body. Some researchers think pregnant women should not take flaxseed, because it may act like estrogen in the body.
Just two tablespoons of ground flaxseed contain more than 140% daily value of the inflammation-reducing omega-3 fatty acids and more lignans, a cancer-fighting plant chemical, than any other plant food on the planet. To understand this nutritional star, take a look at what's inside. Essential fatty acids.
Lignans, which are the type of phytoestrogens in flaxseed, can change estrogen metabolism. In postmenopausal women, lignans can cause the body to produce less active forms of estrogen. This is believed to potentially reduce breast cancer risk.
Chia eggs work similarly to flax eggs. Simply combine whole chia seeds with water and let rest for a few minutes to produce an egg-like consistency. We prefer flax eggs over chia eggs, but for those with an allergy or sensitivity to flax or who are not able to find or make flaxseed meal, chia eggs are a great option!
Nutrient Content
One large egg in a recipe contributes 72 calories, 6 grams of protein and 5 grams of fat. A tablespoon of flaxseeds has 55 calories, 2 grams of protein and 4 grams of fat. If you're trying to save a few calories, flaxseeds are a better choice.
Keep your flaxseeds fresher longer by keeping them in an airtight container. Whole or ground, it's not required to be stored in the fridge. A cool, dark pantry should be fine. Though just as storing nuts in the fridge increases their shelf life, the same goes for flaxseeds and flaxseed meal.