While there are no specific recommendations for flaxseed intake, 1-2 tablespoons a day is considered a healthy amount.
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.
Adding flaxseed to the diet might increase the number of bowel movements each day. It might also cause side effects such as bloating, gas, stomachache, and nausea. Higher doses are likely to cause more side effects. Taking flaxseed extracts that contain lignans is possibly safe.
However, it's best to limit your intake to around 4–5 tablespoons (28–35 grams) of flaxseed per day — so you don't get too much fiber — and enjoy as part of a healthy, balanced diet (30, 31 ).
High-Intake Side Effects
Consuming more ground flaxseed than your body needs to derive health benefits can stress your digestive system and cause gas, bloating, abdominal pain, diarrhea and other gastrointestinal side effects.
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.
Flaxseeds are low in starch and sugar, hence they are not high on calories. Eating them regularly is good for your health and helps in losing weight.
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.
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.
Flax seeds benefit females by maintaining the normal length between the ovulation and menstruation. It also helps females in fertility by increasing the chances of conception. It also helps to maintain the hormonal balance. Flax seeds have also shown some benefits for improvement of PCOS.
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.
You can add ground flaxseed to pancake or waffle batter or to any number of baked goods, such as muffins and cakes. Some people like to sprinkle 1 tbsp of ground or toasted flaxseed into yogurt or oatmeal. Flaxseed oil can also be used in salad dressing or as a drizzle on top of roasted vegetables.
There is research showing that flaxseed is an effective laxative. 8 You'll probably see the results and loosening of stool within 12 to 24 hours after taking flaxseed. Be sure to drink water throughout the day to help relieve the constipation.
Soaking flax seeds overnight starts the germination process, which activates enzymes that also make the seeds easier to digest. Another way to break the seed coat of flax seed is to soften a tablespoon of seed in your morning cup of herbal tea.
Flaxseeds is also a good source of thermogenic, which is the fat burning compound,” says nutritionist Janvi Chitalia. Adding more fibre to your meal makes you feel full for longer periods. It also helps increase metabolism, enhance digestion and motility.
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.
How Much Should I Consume? The DRI (Dietary Reference Intake) states the adequate intake for alpha-linolenic acid (ALA), the omega 3-fatty acid found in flaxseeds, is 1.6 grams per day for men; and 1.1 grams per day for women. One tablespoon of flaxseed is generally enough to obtain these levels.
Women consuming 10g of flaxseed per day experienced longer menstrual cycle length, increased progesterone-to-estrogen ratios, and fewer anovulatory cycles, all of which are considered to reflect improved ovarian function.
Flaxseeds are full of monounsaturated fats and are the perfect seeds to promote a flatter stomach and less visceral fat. Health experts state that flaxseeds help to bring down a person's body fat and lower their cholesterol levels.
Flax seeds are great for increasing levels of sleep-regulating substance serotonin in the body due to their high levels of both tryptophan and omega-3 fatty acids.
Consuming Flaxseed in the Morning
Studies suggest that flaxseed oil can be consumed for its alpha-linolenic acid or ALA, an omega-3 fatty acid derived from plants. Even flaxseed water or a “flaxseeds drink” can be consumed for its cardiovascular health benefits.
Flaxseed is a reliable source of B vitamins, a group of nutrients that are known for making your hair grow stronger and healthier at a more rapid rate.
Functional food-flaxseed and its derivatives (flaxseed oil or lignans) are beneficial for human health, possibly because of their anti-inflammatory effects.