How much flaxseed should you eat in a day?
Flaxseed, also known as linseed, is a plant-based food that has gained popularity over the years for its numerous health benefits. It contains high levels of fiber, antioxidants and omega-3 fatty acids which make it great for digestion, reducing inflammation and improving heart health among others. However, not knowing how much flaxseed to eat can lead to adverse health effects or simply being wasteful. In this article we’ll look at how much flaxseed you should consume daily.
The Recommended Amount
First things first! The recommended amount of flaxseeds varies from person to person depending on their age and gender but generally 2 tablespoons per day should suffice. This translates to about 24 grams of whole or ground flaxseeds equating approximately 133 calories.
However, doctors caution against exceeding four tablespoons (48 grams) per day as too much can cause stomach upset or have negative hormonal effects especially if consumed raw or undercooked. Therefore moderation is key when incorporating this superfood into your diet!
A Closer Look at the Caloric Content
A tablespoon (tbsp) of whole seeds weighs around 10g while a tbsp of ground seeds weighs roughly 7g due to crushed particles which creates more space leading one scoop containing a higher volume of seed flakes than uncrushed counterparts.
Here’s what some nutritionists suggest:
Whole Seeds | Ground Seeds |
---|---|
Calories: 55 | Calories: 37 -44 |
Protein: 1 gram | Protein: 1.9 grams |
Fat: 4g (1saturated) | Fat: 3-4g |
Carbohydrates: 3 grams | Carbohydrates: 2 grams–8 g </ a> |
Fiber and Nutrient Content
While flaxseeds are calorie-dense, they’re also nutrient-packed courtesy of their significant antioxidant and fiber content therein. In fact, just two tablespoons of ground seeds provide you with:
- Fiber= 6mg
- Magnesium= 48 mg
- Phosphorus= 111 mg
- Thiamin (Vitamin B1)= 0.15 mg
- Calcium= 37mg
The Health Benefits
Flaxseed’s high nutritional profile makes it a worthwhile addition to your diet. For the foodies who love nuggets of scientific tidbits, here are some more specific benefits of consuming this superfood on the daily!
Reduction in Cancer Risk
The lingans found in flaxseed have been associated with reducing the risk for breast cancer by interfering with estrogen production thereby interrupting its effects in hormonal imbalance.
Improved Heart Health
Its richness in alpha-linolenic acid assists lower inflammation markers that contribute to cardiovascular disease development especially among adults diagnosed with heart abnormalities such as arrhythmias or hypertension.
Good Digestion & Bowel Movement
Flaxseeds enhance stomach acidity which stimulates digestive juices and enzymes that promote healthy gastro-intestinal organs such as the pancreas. Their high fiber content softens stools, eases bowel movements thereby ensuring better bowel health.
Skin Health
Consuming flaxseeds daily has been associated with improvements in skin metabolism highlighted by changes both in transepidermal water loss (TEWL) and comprehensive examination of skin hydration. This can culminate to a smooth clear complexion that is well hydrated.
So How Can You Include Flaxseeds in Your Diet?
Flaxseed consumption should be a continuous habit if one wants to experience its complete range of benefits mentioned above. Some tasty ways this can be achieved include:
- Add them during baking homemade bread or granola bars
- Sprinkle onto yogurts or oatmeal
- Mix into your smoothies, juices or salad dressings!
- Make “flax eggs” for use as binding agents when you don’t have actual eggs on hand!
One important thing to note though is always choose raw plain types rather than flavored ones which could enhance calorie counts or contain unhealthy additives like salt
Conclusion
So there we have it folks! The recommended moderate amount of flaxseed intake per day is two tablespoons which brings us numerous health benefits courtesy of its nutrient profile ranging from minimizing cancer risks, promoting healthy digestive tracts and even improving our overall lipid levels among others. incorporating these nutritious seeds into our diets could help provide those extra beauty-litres many-a-researcher suggests are attainable! Keep shining from within as the saying goes and eat up people 🙂
Hey there, I’m Dane Raynor, and I’m all about sharing fascinating knowledge, news, and hot topics. I’m passionate about learning and have a knack for simplifying complex ideas. Let’s explore together!
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