The dynamic duo of flaxseeds: Omega-3 meets fiber
Flaxseeds are a nutritional dynamo, brimming with essential fatty acids and dietary fiber. They have earned their stripes as a superfood, boasting a plethora of health-promoting properties. This article focuses on the dynamic duo of omega-3 fatty acids and fiber in flaxseeds, and how they work in tandem to support your overall health.
A rich source of ALA omega-3
Flaxseeds are the richest plant-based source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid. A single tablespoon of ground flaxseed provides around 1.6 grams of ALA, exceeding 100% of the daily recommended intake for omega-3 fatty acids. Therefore, flaxseeds are a great food choice for anyone looking to increase their intake of these essential nutrients.
High in dietary fiber
Besides being loaded with omega-3s, flaxseeds are a great source of both soluble and insoluble fiber. A single tablespoon offers roughly three grams of fiber, meeting 8% to 12% of your daily recommended intake. Soluble fiber in flaxseed benefits you by reducing cholesterol levels and enhancing heart health, while insoluble fiber supports digestion and prevents constipation.
Supports heart health
The potent duo of omega-3 fatty acids and dietary fiber in flaxseeds provides a powerful punch for heart health. Omega-3s work their magic by reducing inflammation throughout the body, lowering blood pressure, and minimizing the risk of stroke. On the other hand, high-fiber content assists in lowering bad cholesterol levels and fostering a healthy cardiovascular system.
Versatile ingredient in meals
Flaxseeds can be conveniently added to your diet in numerous ways. They can be sprinkled whole or ground over smoothies, yogurts, oatmeal, or even baked goods like breads and muffins for a subtle nutritional enhancement without drastically changing taste or texture. Ground flaxseed can also serve as a vegan-friendly egg substitute in recipes. Simply combine one tablespoon with three tablespoons water and let it sit until it gets gelatinous.
Tips for consuming flaxseeds
To get the most health benefits, you should eat flaxseeds ground, not whole. Whole seeds can pass through your digestive system without being digested. Keep your ground or whole seeds in a cool, dark place or in the fridge to keep the delicate oils from going bad. You should start with small amounts. A sudden increase in consumption can cause digestive discomfort because of the high fiber content.
