Flaxseeds and Weight Loss: Benefits, Usage, Storage and Side Effects

Flaxseeds, also known as linseeds, are small, brown or golden-colored seeds that come from the flax plant (Linum usitatissimum). Flaxseeds are small, nutty-flavored seeds that are packed with nutrition.

NUTRITIONAL BENEFITS OF FLAX SEEDS:

They are a rich source of omega-3 fatty acids, which are essential for heart health and have anti-inflammatory properties.

They also contain lignans, which are phytoestrogens with antioxidant properties and may have potential benefits for breast cancer.

Additionally, flaxseeds are a good source of dietary fiber, both soluble and insoluble, which can help with digestion and regular bowel movements and weight loss.

They are also a good source of minerals like phosphorus, calcium, magnesium, and potassium.

HOW FLAXSEEDS HELP IN WEIGHT LOSS?

laxseeds may aid in weight loss due to their high fiber content, which can help with feelings of fullness and satiety. The soluble fiber in flaxseeds forms a gel-like substance in the stomach, which slows down digestion and helps to keep you feeling full for longer periods of time. This can lead to eating less and subsequently, weight loss.

Flaxseeds are also a low-calorie food, with about 37 calories per tablespoon. This makes them a great addition to a weight loss diet as a low-calorie snack or ingredient in meals.

Additionally, flaxseeds contain lignans, a type of phytoestrogen, which have been shown to have an effect on weight loss by decreasing the absorption of carbohydrates, which may lead to reduced calorie intake and weight loss over time.

1. How much flaxseeds should I eat a day?

Ans: The recommended daily intake of flaxseeds can vary depending on the source. Generally speaking, a safe and healthy daily intake of flaxseeds is about 1-2 tablespoons of ground flaxseeds or 1-4 tablespoons of whole flaxseeds.

2. When should you take flax seeds, morning or evening?

Ans: There is no specific time of day that is best to take flaxseeds, as it can vary depending on an individual's schedule and personal preferences.

Some people prefer to take flaxseeds in the morning, as they may find that it helps to keep them feeling full and satisfied throughout the day. Taking flaxseeds in the morning may also be a convenient way to incorporate them into your daily routine.

Others may prefer to take flaxseeds in the evening, as the high fiber content of flaxseeds may help to regulate digestion and promote regular bowel movements. Additionally, the omega-3 fatty acids found in flaxseeds may have a calming effect, which may help to promote better sleep.

3. How to store flaxseeds?

Ans: It's important to note that flaxseeds should be stored in the refrigerator or freezer to preserve freshness and prevent rancidity. Ground flaxseeds should be used within a couple of months, while whole flaxseeds can last up to a year.

4. When should you avoid flaxseeds?

Ans: While flaxseeds are generally considered safe for most people to consume, there are certain situations in which they should be avoided or consumed with caution.

• Pregnant or breastfeeding women: Flaxseeds contain lignans, which can act as phytoestrogens. This may be a concern for pregnant or breastfeeding women because these compounds can mimic the effects of estrogen in the body. Therefore, pregnant or breastfeeding women should consult with a healthcare professional before consuming flaxseeds.
• People on blood thinning medication: Flaxseeds contain high levels of omega-3 fatty acids which may increase the risk of bleeding, so it's important to talk to a healthcare professional before consuming flaxseeds if you are taking blood thinning medication.
• People with a history of estrogen-sensitive conditions: Flaxseeds contain lignans, which can act as phytoestrogens. This may be a concern for people with a history of estrogen-sensitive conditions, such as endometriosis, fibroids, or breast cancer. Therefore, it's best to consult with a healthcare professional before consuming flaxseeds.
• People with a history of diverticulitis: Flaxseeds are high in fiber and may cause stomach discomfort, bloating, and gas for some people. Therefore, people with a history of diverticulitis or other gastrointestinal conditions should avoid consuming flaxseeds or consume them in small quantities and gradually increase the amount over time.

5. What are the side effects of flaxseeds?

Flaxseeds are generally considered safe for most people when consumed in moderate amounts. However, like any food or supplement, they can cause side effects in some people. Some of the potential side effects of consuming flaxseeds include:

• Digestive issues: Consuming large amounts of flaxseeds may cause bloating, gas, and stomach discomfort. The high fiber content in flaxseeds may also cause diarrhea or constipation in some people.
• Allergic reactions: Some people may be allergic to flaxseeds and may experience symptoms such as hives, itching, and swelling of the face, lips, tongue, and throat.
• Interference with medication absorption: The high fiber content in flaxseeds may interfere with the absorption of certain medications, such as blood thinners and oral contraceptives.
• Increased risk of bleeding: Flaxseeds contain high levels of omega-3 fatty acids, which may increase the risk of bleeding, especially if taken in conjunction with blood-thinning medication.

Disclaimer: It's important to note that weight loss is a complex process and while flaxseeds may help, they should be combined with a healthy diet and regular exercise. It's always best to consult with a healthcare professional before making any changes to your diet or exercise routine.

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