Many of us struggle to reach the ideal weight. We exercise, try innovative diets, and reduce our consumption of high-fat foods. But could eating certain foods contribute to weight loss? Research shows flax seeds have many potential health benefits and may help fight belly fat and obesity, when used as part of a healthy lifestyle with a nutritious diet and regular physical exercise.
What are Flax Seeds?
Flax, or linseed, is a nutrient-dense, fiber-rich crop. It is grown for its seeds which can be ground into flaxseed meal, pressed into oil, or spun into linen. When consumed, it may lower blood pressure, reduce menopause systems, treat constipation, support wound healing, improve skin conditions, and alleviate mental fatigue.
How Does Flax Seed Aid with Weight Loss?
Recent research reveals that flaxseed may be a valuable weight-loss companion. A 2017 study looked at flaxseed’s effects on body weight and composition. It found that flaxseed supplementation reduces body weight, body mass index, and waist circumference.
Flax seeds may aid with weight loss because they are:
- Rich in Fiber: Fiber-rich foods make you feel fuller longer, so you snack less. They also help you eliminate waste which could contribute to weight loss.
- Good Source of Omega-3 Fatty Acids: Flax seeds are packed with omega-3s which fight inflammation and reduce the risk of certain diseases. While there is no evidence that omega-3s aid with weight loss, some people claim that an omega-3-rich diet has helped them shed pounds.
- Contain Lignin: Lignin is found in the walls of flax and other plants giving them a stiff texture. Recent studies show lignin may reduce blood pressure and aid with weight loss.
How to Eat Flax Seed for Weight Loss
So how can you add flax seed to your diet? Here are some suggestions on how to eat flax seeds for weight loss.
- Grind whole seeds in a coffee grinder and add them to cereal, smoothies, or baked products.
- Sprout the seeds and add them to a salad or sandwich.
- Purchase the ready-made oil at a health food store and use it in salad dressing and other culinary applications.
- Take it as a capsule or tablet supplement.
Recommended Flax Seed Products
Flax seed is available for purchase at online and brick-and-mortar health food stores. Recommended products include:
- Garden of Life Raw Organics Super Omega-3 Flax Seed: This product is packed with omega 3, 6, and 9 fatty acids, fiber, and lignans. The flax seed goes through a five-step cleansing process to ensure optimal purity.
- NOW Foods Organic Golden Flax Seeds: These flax seeds are ideal for baking. They are rich in fiber, magnesium zinc, and omega-3 fatty acid.
- NOW Foods Organic Flax Seeds: These flax seeds are 100% organic. They are a great source of fiber, magnesium, zinc, linoleic acid, protein, mucilage, and antioxidants.
Flax seeds are packed with nutrients. Their weight loss potential is another reason to consider adding them to your diet. How will you include them in your health routine?
FAQs
How much flaxseed should I take for weight loss?
Experts recommend taking 2-4 tbsp of flaxseeds daily for effective weight loss. Be careful not to overdo it as excessive fiber intake can lead to nutrient malabsorption and diarrhea.
What is the best way to consume flax seeds?
Ground flax seeds are an optimal consumption method because they are easy to digest and provide optimal nutrient absorption. They are also easy to add to foods.
What are flax seed side effects?
According to the NCCIH, consuming flax seeds with too little water can lead to constipation and intestinal blockage. Too much flaxseed can cause diarrhea.
