Game World!: can flax seeds help me lose weight?

Quick Weight Loss With Flax Seeds - 4 Flax Seed Recipes - Daily Diet - Instant Belly Fat Burner

Flax seeds are one of the most versatile seeds we have. Today, you see them in oatmeal bowls, acai bowls, smoothies, and other foods, but before this, they were mostly used for creating textiles.

Now that more and more people are becoming more health-conscious and aware of the food they consume, flax seeds have grown in popularity. This is no surprise because they offer plenty of health benefits. When it comes to the benefits of flaxseeds, weight loss is one of the biggest and one we will discuss in detail.

In this article, we will learn what flax seeds are, where they come from, the many benefits they offer, how they help in weight loss, if they have any side effects, and the different ways you can eat them.

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What are Flax Seeds?

Flax seed comes from the flax plant, which is grown in countries all over Asia, Europe, as well as the Mediterranean. These seeds are usually golden yellow to reddish-brown in colour and contain phytoestrogens, which is very similar to estrogen. Flaxseeds also contain oil and soluble fibre.

Today, the flax plant is mostly cultivated for the seeds, which are rich in Omega-3 fatty acids and fibre. Thanks to this, flaxseeds have become extremely popular in the health food scene in recent years, with experts even naming it as a superfood that should be included in our daily diet.

It is clear to see that flaxseed benefits are numerous, and regular consumption can boost our physical and mental health. In fact, these seeds have become so popular that they have even been added to pet foods.

Considering all this, it’s no wonder that the flax plant itself is referred to as Linum usitatissimum, which means “the most useful” in Latin. Flax seeds are also known as alasi, aliviraaii, common flax, brown-seeded flax and more.

Top 7 Proven Health Benefits of Flax Seeds

As we have just mentioned, flaxseeds benefits are numerous. These are considered superfoods, meaning that they have plenty of healthy properties, making them essential in our daily diet. Below, we discuss these benefits in detail.

1. Flax Seeds are Rich in Omega-3 Fatty Acids

Omega-3 fatty acids are essential fatty acids that your body needs to function optimally, and flaxseeds are great sources of these. These seeds are rich in alpha-linolenic acid or ALA, which is a type of omega-3 fatty acid that is mostly plant-based.

ALA is not produced naturally by your body, so you need to obtain it from external sources like the food you consume. Studies have found that consumption of ALA is linked to lower risk of heart attacks as well as stroke.

2. Flax Seeds Have Plenty of Nutrient Content

Flax plants are one of the oldest cultivated crops and are of two different types – brown and golden. However, both are equally nutritious.

Even just one tablespoon of ground flax seeds contains roughly 37 calories, 1.3 grams of protein, 2 grams of carbohydrates, 1.9 grams of fibre, 3 grams of total fat, 0.3 grams of saturated fat, 8 percent of the RDI of vitamin B1, 2 percent of the RDI of vitamin B6, 2 percent of the RDI of folate, 2 percent of the RDI of iron, 2 percent of the RDI of calcium, 7 percent of the RDI of magnesium, and many more nutrients.

3. Flax Seeds May Help Lower the Risk of Cancer

Flaxseeds are very rich in lignans, which are plant compounds that have both estrogen and antioxidant properties.

Both of these are known to lower the risk of developing different types of cancer and are also extremely useful in improving overall health. The content of lignans in flaxseeds is up to 8000 times higher compared to other plant foods.

Studies have shown that daily consumption of flaxseeds can result in a lower risk of developing breast cancer, prostate cancer, colon cancer, and skin cancers. For the last two, more research is required.

4. Flax seeds may be able to lower blood pressure

Among the many flaxseeds benefits, one is that they can help in lowering blood pressure.

A study found that those who ate 30 grams of flaxseeds every day for a period of six months experienced a decrease in their systolic blood pressure by 10 mmHg, while their diastolic blood pressure lowered by 7 mmHg. For subjects who were already on blood pressure medication, the decrease in blood pressure was even lower.

5. Flaxseeds are rich in high-quality protein

Flaxseeds contain plenty of plant-based, high-quality proteins which are rich in glutamic acid, aspartic acid, and amino acids.

Various studies have shown that protein from flaxseeds can improve and strengthen the immune system, prevent the development of tumours, lower cholesterol levels and also have antifungal properties.

6. Flaxseeds may be able to lower cholesterol levels

Flaxseeds benefits include their ability to improve cholesterol. A study conducted on people with high cholesterol found that those who consumed flaxseed powder every day for a period of three months experienced lower cholesterol levels by as much as 17%, while the “bad” LDL cholesterol was decreased by nearly 20%.

Another study found that people with diabetes experienced an increase in the “good” HDL cholesterol by 12% when they took one tablespoon of flaxseed powder every day for one month. This implies that flaxseeds are also great for people with type 2 diabetes.

7. Flaxseeds can help in weight loss and management

Flaxseeds benefits for weight loss is another advantage of including these super seeds as part of your daily diet. If you want to lose weight, then flaxseeds can be your go-to snack as they can help you keep hunger at bay.

How to Eat Flax Seeds for Health Benefits

There are plenty of ways on how to eat flaxseed. They can be consumed either whole or ground. They can also be taken in the form of flaxseed oil. You can try these if you want to incorporate flax seeds in your daily diet:

Drizzle flaxseed either ground or whole, or as oil on your salad dressing

Add flaxseeds to yoghurt

Drizzle ground flaxseeds on your breakfast cereal or your oatmeal bowl

Add flaxseeds to smoothies. This also thickens up the consistency of the smoothie

Use flaxseeds in your baked goods such as cookies, bread, and muffins

Add flaxseeds to your meat dishes such as chicken, beef and fish

Simply add flaxseeds to drinking water

These are just some popular ways of consuming flaxseeds. You can try out different options on your own as well.

Flax Seeds for Weight Loss

As we have mentioned before, flaxseeds play an important role in your diet if you want to lose weight and/or manage your weight. This is mostly because of its high fibre content. Fibre helps you feel like you are full, which in turn, results in lower intake of calories on a daily basis.

In other words, flaxseeds help to suppress your appetite by giving you a feeling of fullness easily and quickly. You don’t need to consume lots of food to satiate your hunger. If you tend to snack in between meals and you want to lower your food consumption, then flaxseeds are great for controlling your appetite. If you are wondering how to eat flaxseeds for weight loss, you can incorporate them into your meals, especially for breakfast.

A study found that feelings of hunger, as well as overall appetite, could be reduced simply by adding 2.5 grams of ground flax seeds to beverages. This is because flaxseeds are very rich in soluble fibre, which slows digestion in your stomach, thereby triggering various hormones that control appetite. This then makes you feel like you are full.

Additionally, after reviewing a total of 45 different studies in 2017, researchers concluded that incorporating whole flaxseed in your diet can lead to a reduction in waist circumference, body weight as well as body mass index (BMI).

weight loss

Side Effects of Fax Seeds

Although the benefits of flaxseeds are plenty, they may not be for everyone. For instance, people with inflammatory bowel disease (IBD) or irritable bowel syndrome (IBS) should stay away from flaxseeds.

This is because they can act as laxatives and irritate your colon walls, which may result in inflammation, and in some serious cases, even bleeding.

It is also suggested that those who are experiencing hormonal imbalance or endometriosis should not consume flaxseeds as they can mimic the effects of estrogen on the body.

Summary

Flaxseeds are super seeds that have plenty of benefits for your overall health, and can also significantly aid in weight loss. They provide plenty of nutrients to the body, thus, strengthening the immune system and preventing the development of various diseases. The best part is that they can be consumed in a number of ways, whole or ground.

However, it is important to keep in mind that these are not miracle workers. You should ensure a healthy diet and also exercise regularly if you wish to lose weight effectively.

Frequently Asked Questions(FAQs)

Q. What are the benefits of flax seeds?

A: The lignans and omega 3 fatty acids present in flaxseeds help reduce blood pressure, and prevent overeating. In addition to that, it is also good for the skin and has anti-cancer properties too.

Q. Can we eat raw flax seeds?

A: Yes, we can. However, they have to be chewed thoroughly before swallowing.

Q. Is flax seeds good for weight loss?

A: Flax seeds can be an added advantage in the weight loss process due to the presence of fiber, healthy fat and its satiety property.

Q. Does flax seeds help you lose belly fat?

A: No, flax seeds cannot help you reduce fat in any specific area of the body. That said, one should also not aim for spot reduction as it can prove to be extremely unhealthy.

Q. Are raw flax seeds poisonous?

A: Raw flax seeds are not poisonous. If one is intolerant to raw flax seeds, they can be roasted at a low temperature, powdered and eaten. Those who have IBS, and other GI problems should check with a physician or a nutritionist before consuming raw flax seeds.

I just finished watching something horrible on YouTube. In what can only be described as an alien transmission cloaked in a nutritional recommendation, “How To Lose Belly Fat in 10 Days Using Flaxseed Water 10 Kilos in Just 10 Days” has me stunned.

Flaxseed For Weight Loss | Flaxseed Water Drink - Lose 10Kg | Flaxseed Water For Weight Loss

Let's say that you can make it past the creepy robot woman stuttering through the phrase “Keep to know all about this ‘Genie in a seed’ that will help you to chisel your beautiful figure in a few days.” Then you will learn that in order to lose weight you must drink “a thick, viscous mixture” of whole flaxseeds soaked in water three or four times a day after meals in order to cleanse your colon of extra weight.

This content is imported from {embed-name}. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Look, please don’t do this—or any of these other crazy cleanses or detoxes you happen across on the weirder side of the Internet.

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Adding more fibre to your meal makes you feel full for longer periods. It also helps increase metabolism, enhance digestion and motility. Flaxseeds have about 27.3gms of dietary fibre. According to Roshan Kore, senior dietician, Narayana Health - SRCC Children’s Hospital, flaxseeds make you feel full sooner, thus helps you avoid piling on unnecessary calories.

Protein helps lose weight

“Flaxseeds are a rich source of protein (about 100gms of flaxseeds contains 18gms of protein). Proteins help lose weight faster,” adds Chitalia.

Metabolism-Boosting lignans

Lignans that are converted into enterolignans help prevent diseases such as heart conditions and also have anti-cancer properties. “Flaxseeds contain 8 times more lignans than sesame seeds. Lignans also lower glucose levels which contribute towards weight loss,” adds Kore.

Flaxseeds can be a healthful addition to the diet and might help with weight loss. However, they may not be suitable for everyone.

People cultivate flax for food and fiber, using its fibers for linens, its oils for wood finishing, and its seeds for food and nutrition. It is also commonly known as linseed.

Flaxseeds have beneficial health effects, but some safety concerns surround them. Read on to find out what the research says, how to use them, and who should not take them.

Does flaxseed help with weight loss, and how?

There are many ways that a person can consume flaxseeds.

ResearchTrusted Source suggests that the bacteria in a person’s gut (the microbiome) interact with compounds that are present in many plant foods and may positively influence health and weight. Flaxseed contains some of these beneficial compounds, including:

lignans

isoflavones

antioxidants

omega-3 fatty acids

fiber

Flaxseed oil is a rich source (40–60%Trusted Source) of alpha-linolenic acid. The body converts this essential polyunsaturated fatty acid to omega-3 fatty acids that are anti-inflammatory and may help weight management.

One small study indicated that flaxseed fiber could suppress appetite and make people feel fuller and more satisfied. ResearchTrusted Source also suggests that whole flaxseed improves glycemic control, helping balance blood sugar and insulin levels. Both of these effects may help with weight management.

Flaxseeds are a good source of both soluble and insoluble fiber. StudiesTrusted Source suggest that a high intake of fiber is beneficial in the prevention of obesity.

The authors of a 2017 reviewTrusted Source of 45 randomized placebo-controlled trials concluded that flaxseed could support weight reduction in people with overweight or obesity.

Overall, therefore, the research on flaxseed — although limited — suggests that it might help people lose weight.

Ways to consume flaxseed

People can consume flaxseed in several different ways, including:

Grinding the whole seeds in a coffee grinder, which makes them easier to digest and releases the active oils. Storing the ground seeds in a tightly sealed container in the refrigerator or freezer will prevent them from turning rancid.

Sprouting the seeds to increase their nutrients and adding them to a salad or sandwich. Learn how to sprout flaxseeds here.

Using it in the form of a ready-made oil. These are available in health food stores or online.

Taking it in supplement form as tablets or capsules.

People can buy brown or golden whole flaxseeds, which are nutritionally similar. However, golden seeds have better omega-3 content, while brown seeds have a higher antioxidant content, according to research.

Ground flaxseed makes a good addition to breakfast cereals, smoothies, or baked products. People can include flaxseed oil in salad dressings.

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Risks and precautions

Flaxseeds contain antinutrients that may have an adverse effect on health. These include cyanogenic glycosides, which are higher in unripe seeds and can negatively affect the thyroid gland.

Another example is phytic acid, which can interfere with the absorption of calcium, zinc, magnesium, copper, and iron

People can reduce some of these antinutrients by soaking or sprouting the seeds. However, flaxseed may not be suitable for people with certain health issues.

99% people Don’t Know How to Eat Flax seeds / Alsi अलसी | For Hormonal Balance & Weight Loss | Hindi

The National Center for Complementary and Integrative HealthTrusted Source say that flaxseed seems to be well-tolerated in limited amounts, with few reported side effects. However, they advise the following safety precautions:

Avoid eating raw or unripe flaxseeds, which may contain potentially toxic compounds.

Do not consume flaxseed when pregnant or breastfeeding, as it may have mild hormonal effects, and there is little reliable information about its safety in these situations.

Drink plenty of water when taking flaxseed to avoid intestinal blockage.

A person who is taking medication (particularly for diabetes, blood clotting, or thyroid conditions) should check with their doctor before taking flaxseed.

Other benefits of flaxseeds

People sometimes use flaxseed and its oil for other conditions, including:

constipation

diabetes

high cholesterol

cancer

hot flashes

polycystic ovary syndrome (PCOS)

However, people should bear in mind that the scientific research behind these uses may be limited or inconclusive.

Other weight loss foods and remedies

There are many remedies and foods that people claim can help weight loss. A person should do their own research and always speak to a doctor if they are on medication and want to try a new remedy.

Some popular foods and remedies that might help a person lose weight include:

green coffee extract

green tea

aloe vera

apple cider vinegar

coconut oil

parsley juice

cinnamon

probiotics

Read about some of the best foods for weight loss here.

However, in most cases, the best approach is to adopt a healthful, balanced diet and engage in regular exercise.

Summary

Some research suggests that flaxseed might help weight loss. The mechanism behind this could be its anti-inflammatory and antioxidant effects, as well as its rich omega-3 content.

Including flaxseed in the diet as a food supplement may help improve bowel regularity and blood sugar control. It might also have other healthful effects.

However, flaxseed contains antinutrients that could have adverse effects in people who have certain health conditions or are taking medication.

People who are safe to take flaxseed might be better soaking or sprouting it to ensure that it does not interfere with mineral absorption.

More and more people are turning to natural supplements to help with weight loss, but how do we know which ones are effective? Can flaxseed be one supplement that actually works?

CBD and weight loss have been shown to have a connection. Now, from what we have found in our research, flaxseed has a similar connection to weight loss and many other benefits.

How Much Flaxseed Per Day To Lose Weight?

Whole flaxseed[1] has been determined to have the fullest benefits for losing weight. How much of these seeds are we supposed to eat anyway?

Multiple studies have shown that 30g[2] of flaxseeds taken over 12 weeks is significantly effective for weight loss with people who begin the weight loss process overweight or obese.

It has specifically been found in a 45 trial meta-analysis[1] that those who began with a BMI greater than 27 kg/m2 and took a minimum of 30g of whole flaxseed per day over the course of at least 12 weeks found a significant reduction in body weight, waist circumference, and body composition.

A separate study concurs with the meta-analysis results in regards to the efficacy of 30g of flax seeds per day for 12 weeks. However, it also highlights the importance of making a lifelong lifestyle change and taking lifestyle modification[2] advice from experts in order to see the best results.

Yet another study showed significant weight loss results with participants taking 100g[3] of flaxseed daily for a total of 60 days. Obviously, there are many dosages that could benefit you when adding this plant-based ingredient to your diet. If you are wondering how much is right for you to take, your best bet is to talk to your doctor before starting to take flaxseed as a supplement.

How It Helps?

Though it is small, flaxseed contains some healthy and essential mega-ingredients! These tiny seeds pack a big punch when it comes to being a rich source of omega 3 fatty acids (specifically ALA[4]), dietary fiber, antioxidants, protein, and lignans.

As with most supplements, medical advice is to always drink plenty of water when adding flaxseeds to your diet to maximize effects and improve your health.

Flaxseeds contain specific compounds with properties that reduce inflammation, act as antioxidants, and regulate lipids within both human and animal species. (Kuang X, Kong Y, Hu X, et al., “Dietary Flaxseed as a Strategy for Improving Human Health.” Nutrients, 2019 May 25)

With those superpowers, flaxseed has many overall health benefits almost everyone can enjoy!

Weight

People who begin their journey with flaxseeds as overweight or obese have the best results in relation to weight loss. In several studies reviewed, including a meta-analysis[1], groups who took flaxseed lost more weight than any other type of control group.

Flaxseed has proven more effective than psyllium[5], sunflower seed oil[6], and lifestyle modification[2] alone for losing weight. Making sure to use flaxseed in your foods will also help prevent weight gain. Watching calories and making sure to eat a protein-rich, fiber-loaded diet by adding flaxseeds can help you lose weight.

Body Mass Index

BMI was improved in study participants both with and without Metabolic Syndrome[2]. In the meta-analysis study, BMI[1] was shown to be improved in groups of participants who took flaxseeds across the 45 randomized controlled trials. Your weight loss will likely be because you are losing fat. That, in turn, will lead to the improvement of your BMI, which can be a strong indicator of your overall health.

Triglycerides

Flaxseeds contain those powerful plant-based omega 3 fatty acids that go to work to protect your heart. The results of a second meta-analysis[7] show that triglyceride levels were improved after increasing flaxseed intake. These results are incredible because it means flaxseed may actually delay the onset of heart disease.

Cholesterol

Those who struggle with being overweight or obese often have problems keeping cholesterol under control. In studies including a meta-analysis[7] of 62 randomized controlled trials, daily use of flax seeds was shown to improve LDL-C[7] (low-density lipoprotein cholesterol), HDL-C[5] (high-density lipoprotein cholesterol), and TC (total cholesterol) levels. Flaxseed may help lower your cholesterol when you include it in a healthy diet.

Waist Circumference

In a meta-analysis[1], both healthy participants and those with Metabolic Syndrome showed a decrease in waist circumference after taking flaxseed. For those who don’t measure weight loss success on a scale, you’ll see yourself becoming more healthy as you lose inches when you choose to add flaxseed to your dietary intake. With its lignans, protein, fiber, and essential fatty acids, flaxseed is a supercharged ingredient for dropping a pant size.

Specific Conditions Benefited

Several health conditions have been shown to benefit from the use of flaxseed. This list is not all-encompassing, but it does show the breadth of flaxseed’s effectiveness.

Heart Conditions

Many studies are underway to find the cardiovascular[8] benefits of taking flaxseed. Research so far has found that flaxseed benefits cholesterol and triglyceride levels, which in turn can delay or reduce the risk of heart disease[7].

Digestive Conditions

According to the Mayo Clinic, “People use flaxseed and flaxseed oil to reduce cholesterol and blood sugar and treat digestive conditions[9].” Flaxseed contains fiber and fatty acids that help people with digestive conditions lessen their symptoms. Flaxseeds outperformed psyllium’s level of benefit for those who suffer from constipation[5].

Inflammatory Diseases

Because of its anti-inflammatory, antibacterial, and antispasmodic properties, research says flaxseed “offers promising potential to be developed for IBD [10].”

Non-alcoholic Fatty Liver

A study[11] has shown fatty liver grade and IL-6 improvements in patients with non-alcoholic fatty liver disease who consumed flaxseeds with their food.

Cancer

The properties of flaxseeds have proven to induce apoptosis [12] in cancer cells, which leads to the potential for flaxseeds to be used as anti-cancer therapy! More studies are underway to confirm this, but one study[13] has proven flaxseed’s effectiveness in destroying breast cancer cells.

Type-2 Diabetes

When compared to psyllium as a treatment for symptoms of Type-2 Diabetes[5], flaxseeds proved to be more beneficial for improving participants’ glycemic indices, lipid levels, and fasting plasma glucose readings.

Metabolic Syndrome (MetS)

In studies looking for the effectiveness of flaxseed when used to treat people with Metabolic Syndrome, the percentage of participants with Metabolic Syndrome decreased 32%[2] more than the control group. The participants noticed a reduction in insulin resistance, body weight, waist circumference[6], and BMI that was significantly greater in the flaxseed group than the control group.

Polycystic Ovary Syndrome

Those who began a study with Polycystic Ovary Syndrome [14] lost significantly higher amounts of weight after taking flaxseed than the control group.

How To Use It?

Now that you know all the superpowers hidden within this little seed, I am sure you are wondering how you can use it! Incorporating whole flax seeds, which are rich in omega 3 fatty acids, other essential fatty acids, dietary fiber, lignans, and protein into your diet can be surprisingly easy.

One form of flaxseed is called partially defatted [15] flaxseed meal, in which some of the lipids have been removed. Flaxseed oil can be used in recipes, as can whole flaxseeds, when cooking. Whole flaxseeds can be ground up into what is called ground flaxseed or ground flax. Many people buy the flaxseeds whole at health food stores and use a coffee grinder to grind the seeds up fully, which makes it easy to add them to recipes you already love when starting your flaxseed supplementation.

According to the Mayo Clinic’s website[9], “Flaxseed can be used whole or crushed, or in a powder form as meal or flour. Flaxseed oil is available in liquid and capsule form.” It would be easy to incorporate whole seeds, ground flaxseeds, or flaxseed oil into sauces, soups, or sprinkled on top of salads. You can get as creative as you want – it is your diet, after all!

Side Effects

Flaxseeds, flaxseed oil, ground flax, or any other form of flaxseeds are natural and healthy for most bodies. Of course, like anything we ingest, it could have side effects[9]. The good news, though, is that they can be easily resolved by talking with your doctor about what you are experiencing. Make sure to pay attention to your body and any allergic responses you may have to flaxseeds!

The Verdict

So, will it help you lose weight? According to our review, YES, flaxseed is most certainly beneficial for losing weight, among many other benefits, for those who are overweight or obese. Studies still need to be completed to discover more details about its benefits and long-term effects. However, it is safe to say that once you have cleared the use of flaxseeds as a dietary supplement with your doctor, you will be on your way to improving your health in a variety of systems within your body!

+ 15 Sources

Health Canal avoids using tertiary references. We have strict sourcing guidelines and rely on peer-reviewed studies, academic researches from medical associations and institutions. To ensure the accuracy of articles in Health Canal, you can read more about the editorial process here

Mohammadi-Sartang, M., Mazloom, Z., Raeisi-Dehkordi, H., Barati-Boldaji, R., Bellissimo, N. and Totosy de Zepetnek, J.O. (2017). The effect of flaxseed supplementation on body weight and body composition: a systematic review and meta-analysis of 45 randomized placebo-controlled trials. Obesity Reviews, [online] 18(9), pp.1096–1107. Available at: https://onlinelibrary.wiley.com/doi/10.1111/obr.12550 [Accessed 25 Jul. 2021].

‌Yari, Z., Rahimlou, M., Poustchi, H. and Hekmatdoost, A. (2016). Flaxseed Supplementation in Metabolic Syndrome Management: A Pilot Randomized, Open-labeled, Controlled Study. Phytotherapy Research, [online] 30(8), pp.1339–1344. Available at: https://onlinelibrary.wiley.com/doi/10.1002/ptr.5635 [Accessed 25 Jul. 2021].

‌Kuang, X., Kong, Y., Hu, X., Li, K., Guo, X., Liu, C., Han, L. and Li, D. (2020). Defatted flaxseed flour improves weight loss and lipid profile in overweight and obese adults: a randomized controlled trial. Food & Function, [online] 11(9), pp.8237–8247. Available at: https://pubmed.ncbi.nlm.nih.gov/32966475/ [Accessed 25 Jul. 2021].

‌Rodriguez-Leyva, D., Bassett, C.M.C., McCullough, R. and Pierce, G.N. (2010). The cardiovascular effects of flaxseed and its omega-3 fatty acid, alpha-linolenic acid. Canadian Journal of Cardiology, [online] 26(9), pp.489–496. Available at: https://www.sciencedirect.com/science/article/abs/pii/S0828282X10704554 [Accessed 25 Jul. 2021].

‌Soltanian, N. and Janghorbani, M. (2019). Effect of flaxseed or psyllium vs. placebo on management of constipation, weight, glycemia, and lipids: A randomized trial in constipated patients with type 2 diabetes. Clinical Nutrition ESPEN, [online] 29, pp.41–48. Available at: https://clinicalnutritionespen.com/article/S2405-4577(18)30579-5/fulltext [Accessed 25 Jul. 2021].

‌Akrami, A., Nikaein, F., Babajafari, S., Faghih, S. and Yarmohammadi, H. (2018). Comparison of the effects of flaxseed oil and sunflower seed oil consumption on serum glucose, lipid profile, blood pressure, and lipid peroxidation in patients with metabolic syndrome. Journal of Clinical Lipidology, [online] 12(1), pp.70–77. Available at: https://www.lipidjournal.com/article/S1933-2874(17)30513-5/fulltext [Accessed 25 Jul. 2021].

‌Hadi, A., Askarpour, M., Salamat, S., Ghaedi, E., Symonds, M.E. and Miraghajani, M. (2020). Effect of flaxseed supplementation on lipid profile: An updated systematic review and dose-response meta-analysis of sixty-two randomized controlled trials. Pharmacological Research, [online] 152, p.104622. Available at: https://pubmed.ncbi.nlm.nih.gov/31899314/ [Accessed 25 Jul. 2021].

‌Rodriguez-Leyva, D., Bassett, C.M.C., McCullough, R. and Pierce, G.N. (2010). The cardiovascular effects of flaxseed and its omega-3 fatty acid, alpha-linolenic acid. Canadian Journal of Cardiology, [online] 26(9), pp.489–496. Available at: https://www.onlinecjc.ca/article/S0828-282X(10)70455-4/pdf [Accessed 25 Jul. 2021].

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‌Palla, A.H., Gilani, A.-H., Bashir, S. and Ur Rehman, N. (2020). Multiple Mechanisms of Flaxseed: Effectiveness in Inflammatory Bowel Disease. Evidence-Based Complementary and Alternative Medicine, [online] 2020, pp.1–16. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7374215/ [Accessed 25 Jul. 2021].

‌Rezaei, S., Sasani, M.R., Akhlaghi, M. and Kohanmoo, A. (2020). Flaxseed oil in the context of a weight loss programme ameliorates fatty liver grade in patients with non-alcoholic fatty liver disease: a randomised double-blind controlled trial. British Journal of Nutrition, [online] 123(9), pp.994–1002. Available at: https://pubmed.ncbi.nlm.nih.gov/31992372/ [Accessed 25 Jul. 2021].

‌Buckner, A.L., Buckner, C.A., Montaut, S. and Lafrenie, R.M. (2019). Treatment with flaxseed oil induces apoptosis in cultured malignant cells. Heliyon, [online] 5(8), p.e02251. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6699425/ [Accessed 25 Jul. 2021].

Hu, T., Linghu, K., Huang, S., Battino, M., Georgiev, M.I., Zengin, G., Li, D., Deng, Y., Wang, Y.T. and Cao, H. (2019). Flaxseed extract induces apoptosis in human breast cancer MCF-7 cells. Food and Chemical Toxicology, [online] 127, pp.188–196. Available at: https://pubmed.ncbi.nlm.nih.gov/30905866/ [Accessed 25 Jul. 2021].

‌Haidari, F., Banaei-Jahromi, N., Zakerkish, M. and Ahmadi, K. (2020). The effects of flaxseed supplementation on metabolic status in women with polycystic ovary syndrome: a randomized open-labeled controlled clinical trial. Nutrition Journal, [online] 19(1). Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6982376/ [Accessed 25 Jul. 2021].

Parikh, M., Maddaford, T.G., Austria, J.A., Aliani, M., Netticadan, T. and Pierce, G.N. (2019). Dietary Flaxseed as a Strategy for Improving Human Health. Nutrients, [online] 11(5), p.1171. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6567199/ [Accessed 25 Jul. 2021].

Flax seeds can help you lose weight

Flaxseeds are a prized superfood, known for their high nutrient content and amazing health benefits. The tiny brown seeds, also known as linseeds have gained tremendous popularity lately, but they are actually the oldest crops being cultivated since the beginning of civilization. Rich in omega-3 fatty acids, fiber, and lignans, these small seeds are known to improve digestion, reduce the risk of heart disease, type 2 diabetes, and cancer. Apart from that, these seeds can help to speed up the weight loss process. Many weight watchers trying to shed kilos add flaxseeds to their diet to speed up the metabolism and drop some kilos. But to gain maximum benefit from these seeds you need to consume them in the right way.

02/7Nutrient content of flax seeds

Nutrient content of flax seeds

Flaxseed has high-quality amino acids and is loaded with protein. Other important minerals found in the tiny seeds are thiamine, copper, molybdenum, magnesium, phosphorus, ferulic acid, cyanogenic glycosides, phytosterols and lignans.READMORE

03/7How flax seeds help to shed kilos

How flax seeds help to shed kilos

To shed kilos it is important to consume good sources of protein and there is nothing better than flax seeds. 100 grams of seeds contains 18 grams of protein. This essential macronutrient helps to repair cells and build muscles.

The tiny brown seed is loaded with fiber called mucilage. Consuming fiber can help to suppress hunger and prevent you from indulging in unhealthy munching. Studies suggest that adding one teaspoon of powdered flaxseed to the diet daily can promote weight loss in overweight and obese people.

SLIMMING POWDER - Lose weight/Burn Belly Fat in 1 week - Flax Seeds For weight Loss

04/7Other benefits of consuming flax seeds

Other benefits of consuming flax seeds

Being rich in omega-3 fatty acids, these tiny seeds can also help to maintain good heart health and lower the level of bad cholesterol. People suffering from high blood pressure can also consume it to keep their blood pressure in control. Studies suggest that they can also help to cut down the risk of cancer and reduce inflammation in the body.READMORE

05/7How to consume it

How to consume it

Ingredients:

Water- 1 glass

Flaxseeds- 1 tablespoon

Lemon- 1 tablespoon

Jaggery- 1 tablespoon

Method: Add a glass of water and 1 tablespoon of grounded flax seeds into a deep pan. Let the water boil for 2-3 minutes. Turn off the gas and pour the drink into a cup. Add 1 tablespoon of lemon juice and jaggery to improve the taste.

06/7The right way to eat flaxseeds

The right way to eat flaxseeds

There are two types of flaxseeds: yellow and brown. Both are equally nutritious and beneficial for health. You can roast the seeds and then grind them to make the powder. Store the powder in an airtight container. Add one teaspoon of powder to your salad or smoothies.READMORE

07/7Who should not consume flaxseeds?

Who should not consume flaxseeds?

People suffering from low blood pressure, low blood sugar level, constipation, diarrhoea, hormonal issues and bleeding problems should be careful while consuming these seeds. Avoid flax seeds supplements or consult your doctor before having them.

What should I eat to lose weight in the afternoon?

Snacking refers to the intake of foods during the day other than your main meals. Snacks typically consist of smaller food portions distributed between meals.

While research on whether snacking aids weight loss is mixed, some evidence suggests that increasing your meal frequency through snacking may help manage hunger and improve blood sugar regulation (1Trusted Source, 2Trusted Source).

Additionally, snacking can help you increase your intake of nutrient-rich foods like fruits and vegetables — and most people are not eating enough produce (3Trusted Source).

Aim for snacks that include protein, fiber, and healthy fats, which help keep you full throughout the day and make healthy choices at your next meal (4Trusted Source, 5Trusted Source).

By planning ahead and focusing on nutrient-rich foods, snacks may support your weight management goals by managing hunger and keeping you satisfied between meals (6Trusted Source).

While no one snack will lead to weight loss, these snacks may help promote weight loss as part of an overall healthy eating pattern.

Here are 29 healthy, weight-loss-friendly snacks to add to your diet.

Marty Sans/Stocksy United

1. Mixed nuts

Nuts are an ideal nutritious snack, providing the perfect balance of healthy fats, protein, and fiber.

Aside from being tasty, they’re linked to numerous health benefits and very filling. Studies also suggest that despite their higher calorie and fat content, eating nuts in moderation may help you lose weight (7Trusted Source, 8Trusted Source, 9Trusted Source).

There are plenty of nuts you can choose from, including walnuts, almonds, Brazil nuts, hazelnuts, pine nuts, macadamia nuts, cashews, and pistachios.

Because they don’t require refrigeration, they’re a great choice for snacking on the go. Be mindful of your portion size, and aim to stick to about 1 ounce or 1/4 cup.

2. Red bell pepper with guacamole

The combo of red bell peppers and guac gives you plenty of nutrients that help keep you feeling full for hours.

Although all bell peppers are nutritious, red varieties are particularly high in antioxidants. On the other hand, guacamole is a rich source of healthy fats, fiber, vitamins A, B, and C, and minerals like phosphorus and potassium (10Trusted Source, 11Trusted Source).

Pairing 1 large red bell pepper with 3 ounces (85 grams) of guacamole combines the best of both foods while keeping this snack’s calorie count under 200 (12Trusted Source).

3. Greek yogurt and mixed berries

Plain Greek yogurt and berries make a delicious, nutrient-dense snack.

Greek yogurt is high in protein, and berries are one of the best sources of antioxidants around (13Trusted Source, 14Trusted Source).

Add a mixture of differently colored berries to your yogurt to get an array of nutrients — and a mix of their sweet and tart flavors.

4. Apple slices with peanut butter

Marie delle Donne/Offset Images

Apples and peanut butter are a match made in heaven — both nutritionally and flavor-wise.

On one hand, apples are a fiber-rich fruit. On the other hand, peanuts provide healthy fats, plant-based protein, and fiber — pretty much all of the filling nutrients you should look for in a snack (15Trusted Source, 16Trusted Source).

By combining apples with peanut butter, you’ll enjoy a crisp and creamy snack. Try adding a sprinkle of cinnamon for an added flavor boost.

Note that many store-bought peanut butter brands contain added sugars and oils. Check the ingredient list and choose one that only contains peanuts and salt.

5. Cottage cheese and fruit

Cottage cheese is high in filling protein, boasting 24 grams in just 1 cup (17Trusted Source).

Pairing cottage cheese with fruit complements the cheese’s protein and fat content with the fruit’s fiber, resulting in a sweet, creamy, and filling snack.

The combination is exceptionally good when combining the cheese with tropical fruits such as pineapple, papaya, or watermelon.

6. Celery sticks with cream cheese

Celery sticks with cream cheese are a classic low carb snack that can help keep you feeling full.

This duo will have you enjoying a fiber-packed snack that combines a crunchy texture from the celery with creaminess from the cheese. Try celery sticks with peanut butter or almond butter for another crunchy and creamy combo.

Snacking on 5 small celery sticks with about 1 ounce (30 grams) of cream cheese provides roughly 100 calories (18Trusted Source, 19Trusted Source).

7. Kale chips

Kale is incredibly healthy, as it’s loaded with fiber and antioxidants like beta carotene, lutein, and zeaxanthin (20Trusted Source).

It’s also a good source of minerals, such as calcium and phosphorus. It has a lower level of oxalic acid, an anti-nutrient that impairs calcium absorption, than many other leafy greens (21Trusted Source, 22Trusted Source).

Pairing kale with olive oil not only makes more delicious and crispy chips but also a more balanced and filling snack.

This easy recipe for kale chips provides about 150 calories:

Kale chips

Ingredients:

1 cup (20 grams) of bite-sized kale leaves

1 tablespoon (15 mL) of olive oil

1/4 teaspoons (1.5 grams) of salt

Directions:

Mix all ingredients in a bowl. Place kale pieces on a parchment-lined baking sheet and bake at 350°F (175°C) for 10–15 minutes, until crispy and starting to slightly brown. Watch them closely, as they can easily burn.

8. Dark chocolate and almonds

Dark chocolate and almonds are a fantastic pair. The rich chocolate flavor paired with the crunchy nuts is a powerful flavor and health duo.

Dark chocolate contains antioxidants, and almonds are a rich source of healthy fats (23Trusted Source, 24Trusted Source).

The two make a great combo for a heart-healthy, satisfying, and portable snack. Try a couple of teaspoons of dark chocolate chips or a square of dark chocolate with a handful of nuts.

9. Cucumber slices with hummus

Cucumber’s fresh flavor and crunchy texture go very well with the rich creaminess of hummus.

Hummus is typically made from chickpeas, tahini, olive oil, and garlic. Thus, it provides a mix of plant-based protein, fiber, and heart-healthy fats (25Trusted Source).

Enjoying 1 cup (104 grams) of sliced cucumbers dipped in 2 tablespoons (34 grams) of hummus will help keep you full for under 100 calories (26Trusted Source, 27Trusted Source).

You can also pair them with some whole grain crackers or pretzel sticks for a heartier snack.

10. A piece of fruit

Healthy snacks don’t need to be complicated. Just a single piece of fruit can be incredibly satisfying.

Portable, easy-to-eat fruits include bananas, apples, pears, grapes, grapefruit, and oranges.

Fruit contains fiber and minerals and makes a great small snack. To make it more satisfying, pair your fruit with nuts or yogurt.

11. Cherry tomatoes with mozzarella

Tomatoes and mozzarella cheese are a nutritious and yummy way to add more veggies to your diet.

Mix tomatoes with mozzarella, balsamic vinegar, and a drizzle of olive oil for a snack with protein, fiber, and healthy fats.

This tasty and fresh snack can also double as a side salad for your next meal.

12. Chia pudding

Chia seeds are tiny nutritional powerhouses loaded with fiber, omega-3 fatty acids, and plant-based protein (28Trusted Source).

Although they don’t have much flavor, chia seeds take on a jelly-like consistency when soaked in liquid, making them a great ingredient for puddings.

Try this simple recipe for a healthy snack to enjoy at home or on the go:

Chia seed pudding

Ingredients:

1 tablespoon (15 grams) of chia seeds

1/3 cup (80 mL) of a dairy or nondairy milk of your choice

1/2 tablespoon (8 grams) of cocoa powder or peanut butter for flavor

1/2 cup (75 grams) of mixed berries

1–2 teaspoons sweetener, like maple syrup or honey, if desired

Directions:

Combine chia seeds and a liquid of your choice in a small bowl or jar. Cover the jar and refrigerate it for at least 30 minutes. Stir in cocoa powder or peanut butter and sweetener, and top it with the berries.

13. Hard-boiled eggs

Eggs are one of the healthiest and most weight-loss-friendly foods you can eat. They are incredibly filling, thanks to their protein content (29Trusted Source, 30Trusted Source).

Although their high cholesterol levels gave them a bad reputation for years, recent studies suggest that moderate egg intake — defined as 3–4 eggs per week — may benefit arterial stiffness, a risk factor for heart disease (31Trusted Source, 32Trusted Source).

Additionally, hard-boiled eggs are a convenient way to enjoy a high protein snack while on the go. Keep the yolk to get important nutrients like vitamin D and choline (30Trusted Source).

14. Baby carrots with blue cheese dressing

Baby carrots with blue cheese dressing are the perfect snack for when you crave something savory.

In addition, it’s a good idea to pair carrots with a creamy salad dressing or dip, as aside from keeping you fuller for longer, fat increases your absorption of carrot’s fat-soluble micronutrients, such as carotenoids (33Trusted Source).

While blue cheese dressing on its own isn’t nutrient-rich, it may help you eat more carrots (or other veggies).

A 3.5-ounce (100-gram) serving of baby carrots with 2 tablespoons (30 grams) of blue cheese dressing serves as a light snack containing about 180 calories (34Trusted Source, 35Trusted Source).

15. Cheese with crackers or fruit

Cheese is a delicious, high protein food that’s filling enough to be a snack on its own. However, pairing it with whole grain crackers or a piece of fruit adds some fiber to your snack.

Go with the cheese you’re in the mood for or try mozzarella, ricotta, or feta. Cheese delivers protein and calcium, but the amounts of those nutrients vary slightly depending on the type you choose (36Trusted Source, 37Trusted Source, 38Trusted Source).

You could spread a bit of cheese on your favorite whole grain crackers or opt for string cheese with a piece of fruit for a convenient on-the-go option.

16. Beef jerky or beef sticks

Beef jerky or beef sticks make excellent high protein, portable snacks. That said, depending on the brand and flavoring, some are higher in added sugar and sodium.

Look for jerky with as few added ingredients as possible. Although all jerky can be high in sodium, the flavored jerky tends to be higher in sodium, so check the nutrition facts panel to find an option without too much salt.

Look for jerky with less than 300 mg of sodium per serving, which accounts for 13% of the Daily Value (DV) of the mineral (39Trusted Source).

Most beef jerkies and sticks contain about 7 grams of protein per ounce (28 grams).

17. Protein smoothie

A protein smoothie can be a filling snack for when you need something substantial until your next meal.

They’re an easy and convenient way to increase your protein intake. You can add just about any other ingredient to the mix, from fruits and veggies to healthy fats like avocado, nut butter, or chia seeds, for a nutrient-rich snack.

While you can choose from a wide array of protein powders to find the one that suits you best, you can also try Greek yogurt or silken tofu to boost the protein content of your smoothie.

The best protein powders

Learn more about which protein powder is right for you and shop our top picks in different categories.

18. Whole wheat toast with canned fish

Canned fish, such as canned salmon, sardines, and tuna, may not be the first food that comes to mind when you think of snacks, but it’s a fantastic option that requires no refrigeration.

Plus, salmon and sardines are incredibly high in omega-3 fatty acids, which decrease your risk of heart disease, inflammation, and other health problems (40Trusted Source, 41Trusted Source).

Topping a piece of whole wheat toast with canned fish will give you a highly nutritious snack that will leave you feeling full until your next meal. For something smaller, try a few whole grain crackers with tuna or salmon.

19. Edamame

Edamame is a dish of steamed unripened soybeans that makes a great snack for anyone following a vegan or vegetarian diet.

It’s a fiber-rich food that’s considered a complete, plant-based protein source (42Trusted Source).

One cup (155 grams) of edamame provides around 18 grams of protein and 13 grams of carbs, 8 of which come from fiber (43Trusted Source).

20. Oatmeal

Oatmeal is a truly versatile snack that you can enjoy hot or cold — at home or on the go. Just whip up a slightly smaller portion of oats than you might for a meal.

Oats are a nutritious whole grain that provides a good amount of fiber and higher protein content compared with other cereals (44Trusted Source).

What’s more, you can satisfy your sweet tooth with oatmeal topped with fruit, cinnamon, cocoa powder, and chocolate chips, or go for a savory version by adding eggs, avocado, and veggies like mushrooms or tomatoes.

21. Pear slices with ricotta cheese

Pear slices and ricotta cheese make a satisfying snack with a sweet taste and creamy texture, and it provides fiber and protein (45Trusted Source, 46Trusted Source).

22. Homemade trail mix

Make a trail mix by combining dried fruit and nuts for fiber, protein, and healthy fats. Choose fruits without added sugar and get creative with flavors. Try dried mango with cashews, dried apples with almonds, and dried cherries with peanuts.

6 Incredible Ways Flaxseeds Can Help You Lose Weight Fast

While homemade trail mix is perfect for on-the-go snacking, stick to a modest portion size, as dried fruit and nuts are calorie-dense.

23. Turkey roll-ups

Turkey roll-ups are delicious and nutritious.

Turkey contains high quality protein, which helps you feel satisfied and is linked to beneficial effects on weight management (47Trusted Source).

Try rolling up a slice of turkey with a slice of cheese and some vegetables for added crunch and nutrients.

24. Olives with feta cheese

Olives are one of the nutritious staples of the Mediterranean diet.

They’re very high in heart-healthy monounsaturated fats and provide powerful antioxidants (48Trusted Source).

Combine olives with feta cheese for a Greek-inspired snack that’s rich in protein and healthy fats. You could eat them by themselves or serve them over whole wheat bread to complete your snack with some complex carbs.

25. Spicy avocado

Avocados are among the most nutritious and satisfying foods due to their high fat and fiber content (49Trusted Source).

Sprinkle half of a medium avocado with salt and a dash of cayenne pepper for a savory, filling snack under 120 calories (50Trusted Source).

26. Popcorn

But think air-popped popcorn — not the movie-theater kind doused in butter and salt.

Popcorn delivers filling fiber and less than 100 calories in a generous 3-cup serving (51Trusted Source).

Add flavor with a little bit of olive oil, Parmesan cheese, or nutritional yeast.

27. Roasted chickpeas

Nadine Greeff/Stocksy United

Roasting chickpeas helps turn them into a crunchy and delightful snack.

Chickpeas are a source of fiber and plant-based protein (52Trusted Source).

You can make your own or look for roasted chickpeas in the snack section of your grocery store.

28. Cantaloupe slices wrapped in prosciutto

Cantaloupe is a nutritious, delicious fruit delivering fiber and vitamins A and C (53Trusted Source).

Combining cantaloupe with prosciutto (dry-cured ham) creates a balanced, sweet-and-salty snack.

Try wrapping 4 medium cantaloupe wedges (276 grams) with a thin slice of prosciutto each for a snack under 180 calories (50Trusted Source, 51Trusted Source).

29. Last night’s leftovers

One great way of taking advantage of your leftovers from a nutritious lunch or dinner is by having them as a snack.

By getting a smaller portion of a previous meal, you’ll enjoy a complete and balanced snack in seconds.

Just make sure to store your leftovers in the refrigerator to keep them from spoiling quickly.

The bottom line

When your next craving hits, aim for whole foods that add nutrition to your day instead of highly processed, less nutritious options.

Having some healthy choices in reach can help you stay satisfied, add more nutrients to your diet, and support weight management.

Just one thing

Try this today: Plan out two to three snacks today so when hunger strikes you have a healthy option at the ready. Try any of the snacks on the list or choose a nutrient-rich option that sounds good to you.

How much flaxseed should I eat per day?

Flaxseed may be small, but its health benefits are big. It contains numerous salubrious components, with highlighted nutrients being omega-3 fatty acid ALA (alpha-linolenic acid), fiber and lignans.

Omega-3 fatty acids are good fats that may help lower total cholesterol and low-density lipoprotein (LDL or bad) cholesterol levels, reduce inflammation and reduce the risk of certain cancers. Fiber can help relieve constipation, control cholesterol levels and keep you feeling full longer. Flaxseed also contains lignans, which provide antioxidant protection.

To ensure you are getting the most benefit out of flaxseed, it must be ground or crushed. This is because the body cannot break down the whole flaxseed to access the omega-3-containing oil. You can purchase flaxseed whole or ground as flaxseed meal. Whole seeds, oftentimes less expensive, can be ground using a coffee grinder or food processor. Once ground, flaxseed should be stored in the refrigerator in an airtight, non-transparent container, as they are much more prone to oxidation and spoilage.

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.

Tips for including flaxseed in your diet:

Bake ground flaxseed into baked goods, such as muffins, cookies and quick breads

Add to hot or cold cereals

Sprinkle on top of yogurt or into smoothies

Mix into chili, sauces, gravies, or hide in burritos and lasagna

Flaxseed Muffins Recipe

Prep time: 15 minutes

Total time: 40 minutes

Yield: 12 muffins

Ingredients:

1 cup bran cereal, 1 teaspoon vanilla, 2/3 cup skim milk, 2 teaspoon cinnamon, 1 1/4 cups flour, 1/4 teaspoon salt, 1/2 cup ground flaxseed, 1/2 cup packed brown sugar, 1/2 cup finely shredded carrot, 2 eggs (substitute 1/2 cup egg whites), 3/4 cup chopped apple, 1 tablespoon canola oil, 3 teaspoons baking powder.

Instructions:

Heat the oven to 375 F. Place a paper baking cup in each of 12 regular-size muffin cups. Spray only the bottoms of baking cups with cooking spray — the muffins will stick if the baking cups aren’t sprayed.

Place the cereal in re-sealable food-storage plastic bag. Seal the bag and crush the cereal with a rolling pin, meat mallet or in a food processor.

In a large bowl, mix crushed cereal and milk. Let the mixture stand about 5 minutes or until the cereal is softened. Stir in the remaining ingredients.

Divide the batter evenly among muffin cups.

Bake 22 to 25 minutes or until the toothpick inserted in the center comes out clean. Immediately remove the muffins from the pan and place on a cooling rack. Serve warm.

Nutrition Information (per muffin):

Calories: 200; Total fat: 8 grams (saturated: 1 gram; monounsaturated: 2 grams; polyunsaturated: 5 grams); Sodium: 280 milligrams; Total carbohydrate: 28 grams; Dietary fiber: 7 grams; Sugar: 10 grams; Protein: 6 grams.

Tip: Store muffins tightly wrapped in freezer for up to two months.

For the safety of our patients, staff and visitors, Mayo Clinic has strict masking policies in place. Anyone shown without a mask was either recorded prior to COVID-19 or recorded in a non-patient care area where social distancing and other safety protocols were followed.

Does flax make you fart?

The short answer is that yes, flaxseed can cause gas! Typically, it’s not excessive, but in some people it’s worse than others.

There are a couple of ways this can happen, I’ll go through each one quickly.

If none of these seem like the cause of your gas, it could be something else in your diet.

High Fiber in Flaxseed Can Cause Gas

flaxseed package

Gas is produced when fiber or certain carbohydrates ferment in your large intestine (your small intestine can’t digest them fast enough).

Bacteria can digest some of that gas, but if you’re introducing more fiber to your diet than you’re used to, most of that gas has to come out a different way.

Take a look at the main nutrients in flaxseed:

Nutrient Amount (in 100 g flaxseed)

Calories 534

Carbohydrates 28.9 g

Fiber 27.3 g

Fat 42.2 g

Protein 18.3 g

Almost a quarter of flaxseed by weight is fiber! In fact, basically all the carbohydrates are fiber, which is why it can still be eaten by those on a keto diet.

If you’re just having a teaspoon of flaxseed, it’s probably not an issue, but if you’re eating a couple tablespoons or more it could be.

Over time, your gut should get better at digesting it (usually take a few weeks of regular consumption for this adjustment to take place).

Side note: If you’re eating whole flaxseed, make sure to chew them well. Your body can’t digest them if the shell is fully in tact.

SUMMARY

Fiber is known to cause gas, and flaxseed has a ton of fiber. If you’ve recently started eating more flax, limit how much you eat while your gut adapts to the extra fiber.

Flaxseed Can Go Bad

The other potential issue, which I’ve experienced first hand, is that ground flax can go bad fairly easily.

block of ground flax

If exposed to any air or moisture, it goes bad quite quick. You can tell either because it starts to clump together, or because it starts to smell weird.

You should store it in the fridge if you buy flax in amounts that take you more than a few weeks to eat.

Personally, it took me a while to recognize that some flax I had went bad and was causing gas and other stomach issues.

If you’re noticing stomach pains and discomfort as well, that could be a sign your flax is rancid.

SUMMARY

If you think your flaxseed might have gone bad, get some fresh flax and test it for a few days to see if your flatulence disappears.

Is eating seeds good for weight loss?

Sunflower seeds are a popular food, commonly eaten as a snack, sprinkled on dishes, and added to baked goods.

They’re a nutritional powerhouse packed with protein, healthy fats, fiber, and a variety of vitamins and minerals.

However, since they’re high in fat and calories, you may wonder whether sunflower seeds are a good choice for weight loss.

This article covers how sunflower seeds affect your weight.

Highly nutritious

Sunflower seeds are packed with protein, healthy fat, and fiber (1Trusted Source).

Though the exact nutritional values vary depending on how sunflower seeds are cooked and flavored, 1 ounce (28 grams, or roughly 1/4 cup) of shelled, dry-roasted sunflower seeds contains the following (1Trusted Source):

Calories: 165

Total fat: 14 grams

Monounsaturated fat: 3 grams

Polyunsaturated fat: 9 grams

Saturated fat: 1.5 grams

Carbs: 7 grams

Fiber: 3 grams

Protein: 5.5 grams

Sunflower seeds also supply 21 essential vitamins and minerals, including 49% of the recommended Daily Value (DV) for vitamin E and 41% of the DV for selenium per 1-ounce (28-gram) serving (1Trusted Source).

Due to their high fat content, sunflower seeds are calorie-dense.

However, the type of fat found in sunflower seeds — namely unsaturated fat — may be highly beneficial for your heart.

Research suggests replacing saturated fat in your diet with unsaturated fat to help lower levels of LDL (bad) cholesterol in your blood and reduce heart disease risk (2Trusted Source, 3Trusted Source).

SUMMARY

Though sunflower seeds are calorie-dense, they supply high amounts of protein, healthy fat, fiber, vitamins, and minerals.

May aid weight loss

While research on sunflower seeds and weight loss is lacking, the nutrients in these seeds may aid weight loss by increasing feelings of fullness, preserving muscle mass, and helping you stick to a weight loss plan longer.

May keep you full and prevent overeating

Eating snacks helps reduce hunger and may help prevent overeating at subsequent meals (4Trusted Source).

Though sunflower seeds haven’t been studied specifically, research suggests that similar snack foods — like nuts — promote fullness and do not lead to overconsumption at later meals (5Trusted Source, 6Trusted Source).

Additionally, the major nutrients in sunflower seeds — namely fat, protein, and fiber — have been shown to be particularly filling (7).

For example, one-third of the fiber in sunflower seeds is soluble — the type of fiber that may help manage weight by adding bulk to your stools, slowing digestion, and increasing feelings of fullness (8, 9Trusted Source).

May help you maintain muscle

Research has shown that people with a higher percentage of muscle burn more calories — even while resting (10Trusted Source).

When following a reduced calorie diet, studies have suggested that over 35% of the weight loss may be from muscle (11).

To limit muscle loss, many studies suggest eating adequate protein, along with performing resistance exercises (12Trusted Source, 13Trusted Source, 14Trusted Source).

FLAX SEED - BEST WAY TO BUY IT AND EAT IT

As shelled sunflower seeds contain around 2 grams of protein per tablespoon (10 grams), they’re a great way to boost the protein content of your snacks and meals (1Trusted Source).

For example, you can dip apple slices in sunflower seed butter or sprinkle shelled sunflower seeds onto your salad as a tasty source of added protein.

May help you stick to your diet plan

Ultimately, a successful weight loss plan is one you can stick to.

Fiber — like that found in sunflower seeds — may help. Health authorities recommend that women consume 25 grams of fiber daily, while men should consume 38 grams per day (15Trusted Source).

In one 6-month study involving 345 people on a severely calorie-restricted diet, those who consumed the recommended daily intake of fiber were more likely to adhere to their diet plan (16Trusted Source).

What’s more, participants who increased their fiber intake the most shed more weight. On average, every 3.7-gram increase in daily fiber was associated with an additional 3 pounds (1.4 kg) of weight loss (16Trusted Source).

Additionally, research suggests flexible weight loss plans tailored to food preferences are easier to comply with (17Trusted Source).

In other words, if you enjoy sunflower seeds, eating them may help you follow a diet long term.

SUMMARY

The protein, fat, and fiber in sunflower seeds may help support weight loss.

Adding sunflower seeds to your diet

Sunflower seeds can be a healthy addition to any weight loss plan.

You can buy sunflower seeds shelled or unshelled. They’re also available raw or roasted and in different flavors.

Here are some healthy ways to enjoy sunflower seeds:

By themselves. Try a handful of sunflower seeds — shelled or unshelled — for a quick and nutritious snack.

Trail mix. Enjoy shelled sunflower seeds with nuts, other seeds, and dried fruit.

As a topping. Sprinkle shelled sunflower seeds on salads, oatmeal, yogurt parfaits, casseroles, and other dishes.

Sunflower seed butter. Spread sunflower seed butter on whole grain breads and crackers, or use it as a dip for fruit.

Keep in mind, some brands of sunflower seeds are especially high in sodium.

While sodium is an essential mineral, getting too much is linked to high blood pressure (18Trusted Source).

To avoid excessive salt intake, opt for unsalted, lightly salted, and reduced sodium varieties. Also consider eating plain rather than flavored sunflower seeds, as these are typically lower in salt.

Additionally, certain sunflower seed and sunflower seed butter products may contain added sugars. Since added sugars supply calories but offer little to no nutritional value, it may be beneficial to limit them when trying to lose weight (19Trusted Source).

Both sunflower seeds and sunflower seed butter are calorie-dense, with the latter providing nearly twice the calories per tablespoon (16 grams) as the former. Monitor your portion sizes to avoid exceeding your daily calorie needs (20Trusted Source).

SUMMARY

Sunflower seeds can be enjoyed by themselves as a snack, in trail mixes, as sunflower seed butter, or as a topping for numerous dishes.

The bottom line

While calorie-dense, sunflower seeds are rich in nutrients that may help support weight loss.

Protein, fat, and fiber are especially filling, making sunflower seeds an optimal choice for snacking.

As long as you watch your portion sizes, you can eat sunflower seeds in a variety of healthy ways.

Add them to trail mixes, use them as a nutrient-dense topping for salads and other dishes, enjoy them as sunflower seed butter, or eat them on their own.

How do I lose weight quickly without exercise?

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Exercise: As great as it is for our physical and mental health, some people just don’t love it no matter how hard they try. But can you really lose weight without it? The answer might surprise you.

“Exercise is essential for health, but it’s not essential for weight loss,” says Philadelphia-based weight-loss specialist Dr. Charlie Seltzer, MD. “If you’re picking one thing to change for weight loss, it should be what you eat.”

To lose weight, you need to consume fewer calories than your body burns to fuel basic functions such as breathing and digesting food, he explains. While exercise burns calories and can increase muscle mass, which raises your basal metabolic rate (BMR), or calories burned at rest, it takes a lot of time and effort to make a difference.

What’s more, chances are you’ll subconsciously compensate for the extra energy spent by eating more or moving less after your sweat session, Dr. Seltzer says. In other words? If you want to create a calorie deficit, the most efficient approach is to eat fewer calories than your body naturally burns. One way to do so is to estimate how many calories your body uses, then track your calorie intake to make sure you’re consuming less.

Harris-Benedict BMR Equation to Estimate How Many Calories You Burn at Rest

Men (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5

Women (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161

But not everybody can be a mathematician—or wants to be a calorie-counter. The good news? This level of precision isn’t always needed to make a difference on the scale.

“You can lose weight without hard-core dieting,” says nutritionist Keri Glassman, RD, founder and CEO of Nutritious Life. “The key is to look at changes you can make without really trying.”

Read on for weight-loss tips that require no math, no sports bra, no sneakers, and no pricey gym membership, all from experts who’ve devoted their lives to helping people lose weight in the name of health. Here are the most effective tips they share with their clients and patients:

16 expert-backed tips to lose weight without exercise

1. Eat veggies at breakfast

Because fruits and veggies contain more water than other food groups, they have more volume and fewer calories than just about anything else you can eat, says Glassman, who recommends accounting for non-starchy vegetables, in particular, at every meal—even your first one. Add spinach to your morning smoothie, a tomato slice to your avocado toast, or mushrooms to your egg scramble to increase your vegetable intake, no problem.

2. Flip your ingredient ratios

Instead of eating a large serving of pasta with marinara sauce and some broccoli, flip the ratio so you end up with a large serving of broccoli dressed with pasta sauce and sprinkle some pasta on top, Glassman suggests. “It’s not that you can’t have the pasta, it’s just that you’re more likely to overeat it,” she says. “Making veggies the focus of the dish will leave you filling fuller than a main made up of refined carbs.”

This trick works nicely for rice stirfrys—try cauliflower rice—and sandwiches, too. (Just opt for an open-faced hero or bagel, then pile it high with veg.)

Psychologically, there’s a perk to filling your meals with low-calorie vegetables, too: It enables you to sit down with a big ol’ plate of food while working toward your weight loss goals, says Dr. Seltzer. Even if you end up eating as many calories as say, a large bag of potato chips, you’ll feel way more full since you’ll have eaten a larger volume of food—and hey, the stomach is only so big.

Related: How Many Steps a Day Actually Lead to Weight Loss?

3. Be a breakfast, lunch, and dinner person

While breakfast can be divisive, lunch can be inconvenient, and dinner can be exhausting to prep, there’s a reason why Dr. Seltzer recommends three big meals a day. “Knowing when you plan to eat keeps you from mindlessly grabbing a bite here and there every time you feel a bit hungry,” he says. “Plus, you just feel more satisfied when you sit down to eat a large portion of food rather than 100 calories an hour all day, as can be the case with constant snacking.”

4. Track what you eat

While Glassman warns that this approach can be triggering for some, people who tend to eat mindlessly may benefit from logging meals, snacks, and “picks,” which include the four chips you pluck out of the pantry while making dinner and yes, your toddler’s table scraps. Why is it important to get all that on paper? “It keeps you accountable and helps you spot where you might be able to make improvements in your diet,” she says. When you review your log, look for habits like grazing, which can amount to a considerable portion of your caloric intake over time. Bringing awareness to these habits can help you leave them by the wayside and see some progress on the scale without drastically changing your lifestyle or impacting your social life.

5. Wake up with water

“We start the day dehydrated,” explains Dr. Seltzer, who recommends drinking 60 ounces of water or another unsweetened, non-caloric beverage when you wake up. While the amount is arbitrary—chug a glass or an entire water bottle—thirst may mess with your ability to make good food decisions, he says. The liquid takes up room in the stomach to make you feel full so you eat less when you sit down to breakfast, which can set you up for success the rest of the day.

6. Drink water with meals

Dr. Seltzer says it makes you feel more full so you eat less—and isn’t that the name of the game, here? Since you have to put your fork down for a second every time you grab your water, drinking between bites can also help slow you down and give you time to register fullness before overeating.

Related: Adele Opens Up About Her Weight Loss Journey

7. Get your beauty rest

Skimping on sleep doesn’t just mess with your mood. Research shows that it can throw off your hormones, including ghelin, which is responsible for hunger regulation, according to Glassman. “When you sleep well, you’re less likely to overconsume the next day,” she says.

8. Up your fiber intake

There’s no question that dietary fiber, which is found in fruits, veggies, whole grains, beans, nuts, and cereals, fills you up. What’s more, research has shown that people who eat an 14 extra grams of fiber per day naturally eat about 10 percent fewer calories per day, amounting to about a 4-pound weight loss in less than four months—no counting, required.

9. Fill at least half of your lunch and dinner plates with veggie

If your eyes tend to be bigger than your stomach, one way to control your calorie intake without a single measuring cup or spoon is to cover 50 percent of your plate with non-starchy vegetables, Dr. Seltzer says. As we already know, vegetables deliver volume without serving up as many calories as other foods—and eating a big plate of food is way more satisfying than a measly little portion.

10. Don’t eliminate “junk food”—just eat less of it

It sounds simple—and it is. Eating a little bit less of the highest-calorie foods you gravitate toward allows you to cut back without fighting against your natural tendencies, Dr. Seltzer says. So while you don’t have to give up potato chips altogether, if you typically eat two bags a day, you’ll want to eat one every other day. This single change could be just enough to create a calorie deficit that ultimately affects the scale.

11. Stow healthy ingredients front and center

Imagine your stomach is growling on your way to open the fridge. Inside, the first thing you see is a piece of leftover pizza on a plate. Who wouldn’t eat that?! Because we tend to gravitate toward the easiest available food options when we’re hungry, preparing fresh fruits and vegetables to grab with the going gets grumbly can help you make smarter decisions that ultimately reduce your caloric intake. It’s why Glassman recommends preparing fresh red and yellow pepper slices—or your next favorite crudités—in a glass jar or plastic bag and storing it front and center in the fridge.

Related: 30 Best Weight Loss Smoothies

12. Stack your snacks

Snacking, Glassman says, keeps you from feeling ravenous every time you sit down for a meal. For the ultimate satisfaction, she recommends pre-planning snacks that contain a combination of healthy fat, fiber, and protein, like an apple with peanut butter, celery with avocado mash, hummus with carrots, or hardboiled eggs with sea salt.

13. Make a plan for emotional eating

Hunger and emotions can be hard to untangle. To ensure you’re eating for the former, not the latter, expect that emotions will at some point send you sauntering into the kitchen and making alternative plans. Glassman recommends preparing two courses of action to handle boredom, loneliness, anger, or stress. The first one should be food-free: Take a walk, run a bath, or clean your house, which can feel productive and fulfilling for some. The second one can include food. This should be a conscious indulgence that satisfies a craving you know is coming. Glassman recommends a bowl of air-popped popcorn to hit the spot when you feel like munching but aren’t particularly hungry. This way, you won’t eat a whole box of crackers and two blocks of cheese the next time you’re on a work deadline.

14. Limit liquid calories

While a peppermint mocha might make you feel all the holiday feels, it won’t do much in terms of holding you over until lunch. “Liquid calories deliver no satisfaction,” Glassman explains. If you typically top off your latte with a pump of syrup or packet of sugar, gradually reduce it to teach your tastebuds to adjust. You’ll save loads of calories over time without rocking your regularly scheduled Starbucks routine.

15. Use lighter cooking methods

Every diet book on the planet mentions something about baking or grilling instead of frying. And yes, it’s true that cooking without excess oil can save you calories. That said, if you constantly crave crispy chicken tenders and fries, know that there is a happy medium between deep-frying and flavorless.You can recreate the textures you crave with an air-fryer or broiler, according to Glassman. “People think they have to just grill or steam their foods to lose weight, and it’s not necessarily true,” she says. You can also add flavor to vegetables and lean proteins by poaching in broth or light coconut milk, adding herbs and spices.

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16. Measure fats, but don’t go crazy

“You don’t have to go crazy measuring food to lose weight,” Glassman reaffirms. But overdoing it on salad dressing, cooking oil, spreads, nut butters, and dips can contribute calories that sneak up on you—and the number you see on the scale. Measuring out one serving of these high-calorie foods can help you get a visual sense of whether you typically use more or less. Say three tablespoons is your go-to; try cutting back to one and see if it makes a difference on the scale. (Spoiler: It will!)

Can I drink water with flax seeds?

Would you believe only 100 grams of flaxseeds contain about 18 grams of protein?! Protein helps induce satiety, if you are full, your tendency to inch towards heavy, greasy food lessens - which, in turn, could help boost weight loss.Edited by Sushmita SenguptaUpdated: December 02, 2019 17:31 IST

High Protein Diet: How Drinking Flaxseeds Water May Help You Knock Off Those Extra Kilos

If you are on a weight loss diet, you may want to try the superfood tooHighlightsProtein is a crucial component for weight lossFlaxseeds are packed with protein and fibreFlaxseeds are considered to be a good source of plant-based protein

The world cannot stop gushing over flaxseeds. It is part of every smoothie bowl, every shake, and almost every salad. But what if we tell you that the obsession is not so new? In India, alsi ladoo is a popular winter treat made with flaxseed and ghee. These ladoos, supposedly help keep you warm and are good for insulation too. Flaxseeds are brimming with nutrients that promise a variety of health benefits. They are good for heart, blood sugar levels and digestion. They are packed with protein, fibre, and healthy omega-3 fatty acids. If you are on a weight loss diet, you may want to try the superfood too. Here's why:Flaxseeds For Weight LossProtein is a crucial macronutrient for healthy management and flaxseeds carry them in abundance. It is, in fact, touted as one of the best sources of plant-based protein. Would you believe only 100 grams of flaxseeds contain about 18 grams of protein, according to USDA?! Protein helps induce satiety, if you are full, your tendency to inch towards heavy, greasy food lessens - which, in turn, could help boost weight loss. Flaxseeds are also enriched with fibre, which takes the longest to digest, and stays in your system for all while. By giving you a feeling of fullness, it prevents the urge to binge and prevents cravings.

(Also Read: How To Eat Flaxseeds? Health Benefits, Tips And Recipes)

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"Flaxseeds are a great source of mucilaginous (gum like) fibre that can lower "unhealthy" (LDL) cholesterol in the blood, balance blood sugar levels, and act as a hunger suppressant", notes the book 'Healing Foods' by DK Publishing House.

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Flaxseeds can be ground. You can also sprout the seeds or can soak them in water and consume the detox beverage. This beverage is low in calories and filled with health benefits.

(Also Read: Diabetes Diet Tips: How To Eat Flaxseeds If You Are On A Diabetes Diet)Here's How You Can Make Flaxseed Water At Home:

1. Take a teaspoon of freshly ground flaxseeds. Add them to water and leave it overnight. Consume it the next day, early morning.

2. You can also take a teaspoon of flaxseeds and mix it in a large cup of hot water. Finish off with a squeeze of lemon for the extra antioxidant boost. Consume it first day in the morning to boost your metabolism.

Try including this low-cal beverage in your diet and see the results for yourself. The DIY weight loss potion is so much better than the diet sodas available in the markets.

(This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.)

Flaxseed is a superfood that's often used for weight loss and as a replacement for other foods in some diets, such as a replacement for eggs in vegan diets. It contains a lot of fiber, is associated with a lower risk of getting cancer, and has antioxidant and anti-inflammatory properties as well. To drink flaxseed, make flaxseed water, mix flaxseed water or oil into your favorite drinks, or grind up fresh flaxseeds with smoothies. You can also buy flaxseed drinks at your local grocery store.

Ingredients

Flaxseed Water

1 tsp (5 g) of ground flaxseed

1 cup (250 ml) of water

Lemon juice (optional)

Method

Making Flaxseed Water

Image titled Drink Flaxseed Step 1

Drink only 1 cup (250 mL) of flaxseed water per day. Drinking too much flaxseed water won't kill you, but it can cause bloating, gas, and diarrhea (in extreme cases).[1] It's generally recommended that you only drink 1 cup (250 ml) of flaxseed water a day. This contains the most amount of nutrients that your body can digest each day, so if you go over it you are just wasting flaxseed water.

EXPERT TIP

Lyssandra GuerraLYSSANDRA GUERRA

Certified Nutrition & Wellness Consultant

Did You Know? Consuming flaxseed can help reduce inflammation in your body due to its high omega-3 content. Flaxseed is also high in soluble fiber, so it's beneficial for preventing constipation and removing toxins and waste from your body. In addition, flaxseed can help balance your hormones due to its phytoestrogen quality.

What Happens To Your Body When You Start Eating Flax Seeds Daily

Image titled Drink Flaxseed Step 2

Grind up 1 tsp (5 g) of flaxseed in a spice grinder or mortar and pestle. If you bought whole flax seeds, you must grind them up before you eat them so your body can more easily digest the nutrients contained within. Grind your flax seeds, and set them to the side.[2]

If you have pre-ground flaxseeds, then don't worry about grinding them up again. This only applies to whole flaxseeds.

Image titled Drink Flaxseed Step 3

Prepare 1 cup (250 ml) of warm or cold water, depending on your preference. It doesn't matter what temperature you make the water, but remember that when the flaxseeds are done soaking you will drink the liquid that remains, so make it at whatever temperature you prefer to drink.[3]

You can also add flaxseed water to drinks rather than drinking it straight. If you plan to do this, opt for warm water as it may extract more nutrients from the flaxseeds.

Image titled Drink Flaxseed Step 4

Soak the ground flaxseed in the water for 2 hours, or until gel-like. Add 1 tsp (5 g) of ground flaxseed into 1 cup (250ml) of water and stir it gently for just a few moments to prevent it from bunching up. Then, let it sit until it takes on a gel-like consistency before continuing.[4]

If you notice that the water has started to turn to a gel-like consistency before the time is up, it's probably ready for you to drink.

You can also soak the flaxseeds overnight, but this is better for mixing the water into other recipes than for drinking straight as it tends to be much more gel-like and have a much stronger flavor.[5]

Image titled Drink Flaxseed Step 5

Strain the flaxseeds out then drink the water left over. If you don't mind having a little crunch in your drink, feel free to leave the flaxseeds in the water. Otherwise pour the liquid out into another container through a colander.[6]

If your ground flaxseed is especially fine, you may not be able to strain too much out. This is not the worst thing, though, as the grounds will give you a boost of nutrients!

If you plan to use the water in blended drinks, leave the flaxseeds in, as these will be ground up and disintegrate in the blender. If you are adding it to a non-blended drink, remove the grounds, if you so desire.

You can store flaxseed water for a few days, but it won't last long. It's best to drink it as soon as it's ready.[7]

Method

Mixing Flaxseed with Other Drinks

Image titled Drink Flaxseed Step 6

Add lemon juice to flaxseed water for a zesty option. Flaxseed water has a bit of an odd taste to some, so to make it more palatable without changing the recipe too much mix 1 cup (250 ml) of flaxseed water with about 1–3 tsp (4.9–14.8 ml) of lemon juice, depending on how much you like lemon juice.

Lemon juice is great for weight loss and indigestion, which compounds with the digestive benefits of flaxseeds.

Image titled Drink Flaxseed Step 7

Brew flaxseed tea to create a hot, comforting drink. Mix 1 tsp (5 g) of ground flaxseed with 1 cup (250 ml) of boiling water, then wait for about 10 minutes or until it reaches a comfortable temperature to drink. If you'd prefer to not have grounds in your tea, strain them out before you start to drink it.

Drop a tea bag in the hot water as well to mask some of the flaxseed flavor. Herbal teas such as peppermint or chamomile work best, and have a well known relaxing effect. Lemon tea or ginger tea are known to be good for your health as well.

Image titled Drink Flaxseed Step 8

Mix flaxseed water or oil with your choice of juice for a nutritional boost. Flaxseed water and flaxseed oil are perfect to add to juice as the unusual flavors are easily masked by fruit and veggie flavors.[8] Choose your favorite type of juice and mix it with about 1/2 cup (125 ml) of flaxseed water or 1 tbsp (15 ml) of flaxseed oil.

Sweet juices, like mango juice, apple juice, or pineapple juice are great as the sweet flavors mask the sometimes off-putting flavor of the flaxseed water.

Image titled Drink Flaxseed Step 9

Blend flaxseed into a smoothie for a tasty and sweet choice. Sweet smoothies in particular are perfect to mix with flaxseeds as their strong, sugary flavors sharply counteract the flavors of the seeds. Use whole flaxseeds to preserve the fiber content, or flaxseed water or flaxseed oil if you don't want any chunks in your smoothie.

Pineapple, mango, and berry smoothies are particularly popular options.[9]

If you prefer green spinach smoothies or veggie-based smoothies, you can mix flaxseeds into that as well, although their flavor may not be covered up as well.

Image titled Drink Flaxseed Step 10

Opt for a commercial brand of flaxseed drink for a quick option. If you don't have the time to make your own drinks at home, or perhaps don't trust your culinary skill to make it taste good, you can always add flaxseed to your diet with drinks available at your local grocery store. Look in the health food section and the beverage section to find a pre-made juice, smoothie, or other drink that sounds appetizing to you.

One benefit of commercially available flaxseed drinks is that they are usually balanced in nutrients, and often contain additional nutrients to supplement your diet.[10]

It may cost more than making it yourself, but store-bought drinks nearly always taste great and will give you the same benefits as homemade concoctions.

What are the benefits of flax seeds?

Most nutrition experts recommend ground over whole flaxseed because the ground form is easier to digest. Whole flaxseed may pass through your intestine undigested, which means you won't get all the benefits.

Flaxseed's health benefits come from the fact that it's high in fiber and omega-3 fatty acids, as well as phytochemicals called lignans. One tablespoon (7 grams) of ground flaxseed contains 2 grams of polyunsaturated fatty acids (includes the omega 3s), 2 grams of dietary fiber and 37 calories.

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.

You can buy flaxseed in bulk — whole or ground — at many grocery stores and health food stores. Whole seeds can be ground at home using a coffee grinder or food processor.

Tips for including flaxseed in your diet:

Add a tablespoon of ground flaxseed to your hot or cold breakfast cereal.

Add a teaspoon of ground flaxseed to mayonnaise or mustard when making a sandwich.

Mix a tablespoon of ground flaxseed into an 8-ounce container of yogurt.

Bake ground flaxseed into cookies, muffins, breads and other baked goods.

Like other sources of fiber, flaxseed should be taken with plenty of water or other fluids. Flaxseed shouldn't be taken at the same time as oral medications. As always, talk with your doctor before trying any dietary supplements.

Does flaxseed cause bloating?

Flaxseed (Linum usitatissimum) and flaxseed oil, which comes from flaxseed, are rich sources of the essential fatty acid alpha-linolenic acid — a heart-healthy omega-3 fatty acid. Flaxseed is high in soluble fiber and in lignans, which contain phytoestrogens. Similar to the hormone estrogen, phytoestrogens might have anti-cancer properties. Flaxseed oil doesn't have these phytoestrogens.

Flaxseed can be used whole or crushed, or in a powder form as meal or flour. Flaxseed oil is available in liquid and capsule form.

People use flaxseed and flaxseed oil to reduce cholesterol and blood sugar and treat digestive conditions. Some people also take flaxseed to treat inflammatory diseases.

Evidence

Research on the use of flaxseed and flaxseed oil for specific conditions shows:

Heart disease. Some studies suggest that alpha-linolenic acid, which is found in flaxseed and flaxseed oil, might benefit people with heart disease. Early research also suggests that flaxseed might help lower high blood pressure, which plays a role in heart disease.

Cholesterol levels. Several studies show that taking flaxseed daily can reduce total cholesterol and low-density lipoprotein (LDL, or "bad") cholesterol levels. However, other studies aren't as favorable.

Diabetes. Taking flaxseed might lower blood sugar levels in people with type 2 diabetes. However, the same results haven't been found for flaxseed oil.

Menopausal symptoms. Results have been mixed when it comes to use of flaxseed and the treatment of menopausal symptoms.

Our take

Green light: Generally safe

Generally safe

When used in combination with daily exercise and a low cholesterol diet, flaxseed might help control cholesterol levels. Flaxseed might also be helpful for managing diabetes and lowering the risk of heart disease.

Safety and side effects

When taken in recommended amounts, flaxseed and flaxseed oil are generally safe to use. However, when taken in large amounts and with too little water, flaxseed can cause:

Bloating

Gas

Diarrhea

Avoid use of flaxseed and flaxseed oil during pregnancy.

Occasionally, using flaxseed or flaxseed oil causes an allergic reaction.

Don't eat raw or unripe flaxseeds.

Because flaxseed oil might decrease blood clotting, stop using flaxseed oil two weeks before having elective surgery.

The evidence is mixed as to whether flaxseed or flaxseed oil has any effect on the prostate or the risk of prostate cancer.

Interactions

Possible interactions include:

Anticoagulant and anti-platelet drugs, herbs and supplements. These types of drugs, herbs and supplements reduce blood clotting. Flaxseed oil also might decrease blood clotting. It's possible that taking flaxseed oil might increase the risk of bleeding.

Blood pressure drugs, herbs and supplements. Flaxseed oil might lower blood pressure. Taking flaxseed oil with drugs, herbs and supplements that lower blood pressure might lower blood pressure too much.

Diabetes drugs. Flaxseed might lower blood sugar levels. Taking flaxseed with diabetes drugs or herbs or supplements with hypoglycemic potential might lower blood sugar too much.

Estrogens. Flaxseed might have an anti-estrogen effect. Taking flaxseed might decrease the effects of oral contraceptive drugs and estrogen replacement therapy.

Oral drugs. Taking flaxseed might decrease absorption of oral drugs. Consider taking oral drugs and flaxseed an hour or two apart.

Do seeds make you gain weight?

Sunflower seeds are raw or roasted and contain many nutrients. They also have a high amount of fat, which often leads people to veer away from them when they are trying to lose weight. This seems like a logical idea, but in truth, they are not fattening. What matters most is how you use them in your diet.

Calories in vs. Calories Out

Keeping your weight under control revolves around your caloric intake. Consuming more calories than you are capable of burning leads to weight gain. Creating a caloric deficit by eating less than your body needs causes weight loss. Sunflower seeds by themselves do not cause fat gain, provided you stay within your caloric means. This goes for all the foods you choose to eat. Overconsumption of sunflower seeds can cause you to gain fat. A single ounce of dried sunflower seeds has about 165 calories.

Filling Nutrients

Sunflower seeds have a high amount of protein and moderate amount of fiber. Each of these nutrients creates a full feeling in the stomach when consumed. This means you can satisfy your appetite on a small portion of seeds and not get fat. Fiber has additional benefits. The type in sunflower seeds is called insoluble. Insoluble fiber prevents constipation and reduces the chances of colon cancer. One ounce of sunflower seeds has 2 grams of fiber.

Glycemic Index

The glycemic index, or GI, is a ranking of how carb-containing foods raise blood-sugar levels. Sunflower seeds contain 6 grams of carbs per ounce. When blood-sugar levels rise quickly, the pancreas responds by releasing high amounts of insulin, which is a fat-storage hormone. Regular consumption of high GI foods has a tendency to promote weight gain. On the GI chart, a ranking of 0 to 55 is low, 56 to 69 is medium and 70 to 100 is high. Sunflower seeds come in at 35. Low GI foods also tend to digest at a slow pace, which can keep you feeling satisfied for an extended period of time. A 2-ounce serving of seeds in the morning or afternoon is a good snack option to curb your appetite.

Movement

Consuming sunflower seeds is less of a concern when you are physically active. If are sedentary and eat the seeds by the cupful, you run the risk of getting fat. If you exercise on a regular basis, you can likely eat sunflower seeds with no fear of weight gain. To safeguard yourself, work out most days of the week for a long duration and at a high intensity. This will give you the ability to eat even more seeds without gaining fat.

Additional Benefits

Beside the filling nutrients in sunflower seeds, they also come equipped with multiple vitamins and minerals. One ounce contains nearly 50 percent of the recommended daily value of vitamin E. This is an important fat-soluble vitamin that boosts immune function. Sunflower seeds also contain B vitamins, magnesium, manganese and copper. These minerals help with energy production, connective tissue formation and nerve function.

Which seeds increase weight?

Weight gain can be challenging when one is skinny. Eating heavy and weight gaining foods can help in gaining weight. There are many foods to gain weight for females, but first, you have to maintain yourself. In this era, anyone inside the world wants to have a perfect body nowadays. In this world, there are people of all shapes and sizes who live very happily and enjoy their lives. But on the other hand, fat is essential for all our bodies.

Being underweight and skinny has some serious adverse effects. Weight gain foods can help in gaining weight. In this day and age, it is impossible to resist the urge to desire the perfect body. The models in magazines and gym enthusiasts flaunting their rock-hard abs on social media all contribute towards this yearning. It is falsely accepted that being thin is a sign of being healthy.

Get Flat Belly/Stomach In 7 Days - No Diet/No Exercise | Flaxseed Water For Weight Loss

There are people of all shapes and sizes who are living a successful, happy and empowered life. However, recent studies have shown that fat is essential to our body, playing an important role in blood clotting and brain development, amongst other benefits (1), (2). The most common way to understand the overall health of the body is by measuring the Body Mass Index (BMI). But the misconception about BMI is that a person falling in the normal range is healthy, whereas body-fat percentage is the actual deciding factor.

A term, “skinny fat” has been coined to describe individuals who are outwardly skinny but have the same medical issues as obese people. The visceral fat around the abdominal cavity can cause high cholesterol, insulin resistance, and increased heart problems. Although stuffing one’s face with junk food is not a healthy way to gain weight, there are many alternative healthy foods to gain weight that can increase one’s calorie intake all while providing benefits with its nutritious content.

There are many reasons for wanting to gain weight besides underlying health conditions. Teenagers are constantly looking to bulk up and have broader shoulders with stronger bodies. There are certain sports like football that require an athletic body. Weight gain food plays a huge role in a healthy body when incorporated with an active lifestyle.

If you are one of the “skinny-fat” people or a sports enthusiast, you must be wondering what to eat to gain weight fast? No need to fret, there are many foods to increase weight. Here is our weight gain food list of 20 nutritious, high-calorie foods.

20 Best High-Calorie Food for Weight Gain

Rice

This one being a staple in everyone’s diet, it is not hard to source and incorporate in a meal. Rice is a rich source of carbohydrates, providing around 200 calories per cup. It also has a generous amount of protein and fibre. It is a very filling food, and it can be eaten with other high-calorie food for weight gain. Brown rice is the best option for weight-gain foods as it additionally provides nutrient-packed bran and germ layer.

A tasty recipe for tomato rice can be found below:

Saute olive oil, garlic, onions, and desired vegetables in a pan for a few minutes.

Boil brown rice for 25 - 30 minutes until liquid is completely absorbed.

Add tomato puree and rice to the sauteed veggies along with coriander on top.

rice for weight gain

Dried fruit

Berries, apricots, and apples can be easily dried and eaten. They have a higher number of calories per gram and also provide antioxidants and vitamins for a healthier body. As all the water content is removed, and energy-dense fruit is left, making it the best food to gain weight. Dates, figs, and prunes are also some healthy dried fruits.

The best way to eat them is as snacks. You can make your own dried fruit at home as:

Slice the fruits into strips and remove the seeds.

Cover the fruit in lemon and water.

Bake the fruits between 4 - 12 hours at 145 F.

dried fruits for weight gain

Olive Oil

Certain oils like olive oil are an essential food to increase weight in a moderate amount. It is rich in healthy monounsaturated fats. When drizzled on pasta, bread or vegetables, it can add calories and flavour too. Olive oil has 800 calories per 100 grams.

You can make your dip as follows:

Stir half a cup of extra virgin olive oil along with garlic, parsley, rosemary, salt, pepper and lemon juice in a bowl

Sprinkle parmesan cheese over the dip and serve with bread.

olive oil for weight gain

Canola Oil

Another healthy alternative is canola oil, a high source of omega-3 and monounsaturated fats. It is almost tasteless, making it the perfect all-purpose cooking oil.

You can use it to make the vinaigrette:

In a bowl, whisk together garlic, cider vinegar or white wine vinegar, liquid honey, and salt and pepper.

Whisk in canola oil in a thin steady stream until combined.

Drizzle over salad or refrigerate in an airtight container for up to 2 weeks.

Canola Oil for weight gain

Nut Oils

Walnut and grape seed oils are lighter in flavour and perfect for dressing salads. It is rich in omega-3 fatty acid ALA and other unsaturated fatty acids, as well as ellagitannins and other polyphenol compounds that act as antioxidants. Thus, consuming walnut oil may improve blood sugar levels and boost heart health.

A delightful lentil salad can be made with walnut oil:

Add lentils, garlic, onion, carrot, and water in a large saucepan.

Bring to a boil. Add salt to taste and reduce the heat to low.

Cover and simmer 35 to 45 minutes until the lentils are tender.

Drain through a strainer set over a bowl.

Whisk together the vinegar, Dijon mustard, salt, and shallot or garlic.

Whisk in the oil and 2 to 4 tablespoons of the liquid from the lentils. Stir into the lentils.

Nut Oils for weight gain

Avocado

This Mexican delight is a weight gainer’s dream and an important food to gain weight fast. Not only are they rich in monounsaturated fatty acids, but they also have vitamin K, potassium, and fiber. One avocado has more than 200 calories, so it's a good way to add extra calories without sacrificing nutrition. It is a tasty and healthy option for breakfast.

A yummy recipe can be found below:

Cut one avocado into slices and place it on bread toast with oregano and black pepper.

An added bonus will be boiled eggs along with the avocado as a topping.

This combination is one of the best weight gain foods to eat.

what to eat to gain weight fast

‍Nuts

If you’re wondering what to eat to gain weight, it’s there right in front of you. Cashews, almonds, pecans, sunflower seeds, flax seeds, Brazil nuts, walnuts, and pumpkin seeds are all good for you. They contain polyunsaturated fats that add healthy calories to your diet.

Eating them raw or roasted or adding in foods as powder and chopped pieces daily is a good way to ensure daily intake. One tablespoon of peanut butter, for example, has about 100 calories. Each 100 g of almonds contains 579 calories and has 21.15 g of protein.

A trail mix of sweet and spicy nuts can be made according to the following recipe:

Preheat oven to 350 degrees F (175 degrees C).

Combine walnut halves, almonds, and cashews in a large bowl. Add salt, black pepper, cumin, and cayenne pepper; toss to coat.

Heat sugar, water, and butter in a small saucepan over medium heat until the butter is melted. Cook for 1 minute and remove from heat. Slowly pour butter mixture over the bowl of nuts.

Bake nuts in the preheated oven for 10 minutes on a sheet. Stir nuts until the warm syrup coats every nut.

how to gain weight easily

Granola

Honey mixed with fruits, nuts, whole grains, and seeds makes the perfect granola. Store your granola in an airtight container and serve it for breakfast. The various constituents of granola individually provide health benefits, hence it features on our weight gain food list.

Oats, honey and dried berries in it give a quick energy booster. Granola is considered as iron-rich foods, which helps your body to counteract symptoms of anaemia and prevent chronic headaches, irregular breathing and fatigue.

Making granola at home is pretty easy with this recipe:

Take crushed oats, chia seeds, honey, cinnamon, melted coconut oil and coconut flakes in a pan.

Bake the ingredients at 350 F for 20 minutes.

Sprinkle it on milk for a healthy granola breakfast.

It also contains 20% of the daily requirement of Vitamin E, making granola very healthy food to gain weight.

Granola - high calorie food to gain weight

Dark Chocolate

This delight is very healthy for the body. It is packed in antioxidants that promote better functioning of the heart. A 100-gram bar of dark chocolate with 70–85% cocoa contains 11 grams of fiber, 67% of the RDI for iron, 58% of the RDI for magnesium, 89% of the RDI for copper, 98% of the RDI for manganese.

All these nutrients also come with 600 calories and moderate amounts of sugar. For this reason, dark chocolate comes under our list of the best food to gain weight and is best consumed in moderation as a snack.

Recipe for dark hot chocolate:

Take one cup of crushed dark chocolate and boil it in a saucepan with half a cup of water.

Add 1-2 cups of milk.

Bring to a boil until all the chocolate is dissolved. Add sugar per taste.

dark chocolate- best weight gain foods

Potatoes

They are a good source of vitamin K, along with carbohydrates acting as high-calorie food for weight gain. The starch in potatoes enables the release of energy in the form of glucose.

Potatoes are the king of guilty pleasures: baked french fries, wedges or simply the good old jacket potato.

Jacket potatoes can be made easily as following:

Heat oven to 350 F. Rub 2 tsp olive oil over 4 large baking potatoes and put on the top shelf of the oven.

Bake for 20 mins, then turn down the oven to 300 F and bake for 45 mins.

Cut a cross on top of each potato, squeeze the sides, add your favourite topping.

Whole Grain Cereals

The whole grains have a plethora of health benefits due to its low content of trans-fats and saturated fats.

The unsaturated fats provide healthy calories, along with the essential carbohydrates. Wheat, barley, and oats are staples in an everyday diet that can contribute as healthy food to gain weight.

There are many ways to eat cereal. Apart from bread, they can be eaten as porridge, pita or roti as a side dish.

Place grain, fruit, coconut oil and cinnamon in a pot with boiling water and let it simmer.

Cooking time will depend on grains. Cook until the grains are tender but there is still water in the pot. Stir in additional water or milk substitute until desired consistency is achieved.

Transfer to a bowl and stir in ground flax and fresh fruit.

Whole Grain Cereals- food to gain weight

Fish

Fish is an important food item on our list of food to gain weight fast. Seafood, like Salmon, is rich in omega fatty acids that contribute towards brain functioning.

Six ounces of salmon will contain about 240 calories, making it a good choice for those looking to gain weight. It also contains many nutrients, including omega-3 and protein.

A homemade butter garlic salmon is delicious. Make it with the following recipe:

Arrange salmon fillets and broccoli florets on a lightly greased sheet pan.

Prepare the butter sauce.

Rub the minced garlic over the salmon fillets and pour the butter mixture over the salmon and broccoli.

Squeeze lemon juice over everything and season with salt and pepper.

Bake salmon in a preheated oven for 15 minutes, or until salmon is cooked through and flakes easily with a fork.

what to eat to gain weight fast

Cheese

Cheese is a good source of fat, protein, calcium, and calories. A person should select full-fat cheese since it is a food to increase weight.

Shredding moderate amounts of cheese in sandwiches, curries provides good calories that additionally build up in our body to assist weight gain.

Cheese to eat to gain weight

Yogurt

Full-fat yogurt can also provide protein and nutrients.

Avoid flavoured yogurts and those with lower fat contents, as they often contain added sugars. Yogurt is a staple in our weight gain food list and can be eaten as a delicious salad dip:

Whisk full-fat yogurt until it is creamy.

Add cucumber, carrots, beetroot and crushed pepper.

Add ranch dressing to it and serve with sliced carrots and chips.

how to gain weight easily

Whole Grain Pasta

Pasta can provide a calorically dense and carbohydrate-rich path to healthy weight gain.

Avoid bleached pasta, and opt for those made with whole grains. Making a fresh meal with whole-grain pasta recommended as a nutritious meal.

You can find a masala pasta recipe below:

Sauté garlic, onion, chilli and tomato puree until mixture thickens.

Add 2 tbsp of turmeric powder and garam masala powder to the mix.

Add 3 tbsp corn, ½ cup capsicum and ½ cup carrots to the mix.

Add boiled pasta and mix gently until sauce coats it well.

Red Meat

Eaten historically and universally by muscle-builders, red meat provides both protein and fat, which promote weight gain.

For example: Steak contains both leucine and creatine, nutrients that play a significant role in boosting muscle mass. While a person is advised to limit their intake, leaner cuts of red meat are healthier for the heart than fattier cuts.

You can find a recipe for Indian lamb curry below:

Heat the cooking oil in a pan over medium heat.

When hot, sauté the onions and drain on paper towels. Turn off heat.

In a food processor, pulse the onions tomatoes, garlic, and ginger pastes together into a smooth paste,

Reheat the oil leftover from frying the onions and add the reserved paste. Sauté for 2 to 3 minutes.

Add the coriander, cumin, turmeric, red chili powder, and garam masala, and mix well.

Add the lamb pieces to the mixture, and stir to fully coat. Sauté until the lamb is browned well.

Cook until the lamb is tender. Season with salt to taste.

red meat high calorie food to gain weight

Protein shakes

Protein shakes can help a person to gain weight easily and efficiently. A shake is most effective at helping to build muscle if drunk shortly after a workout. Weight gain is achieved largely in part of the whey protein in shakes.

A chocolate banana peanut butter protein shake can be made by:

Mix chocolate, peanut butter and banana in a mixer blender.

Add yogurt to the mixture and make a smooth shake. Dilute with water according to taste.

Milk

It offers a mix of fat, carbohydrates, and proteins. It is also an excellent source of vitamins and minerals, including calcium. The protein content of milk makes it a good choice for people trying to build muscle.

It is recommended to drink 2 glasses of milk per day.

Eggs

Eggs are a good source of protein, healthy fat, and other nutrients. Most nutrients are contained in the yolk. The egg whites are a rich source of protein and help in muscle buildup.

A delicious cheese omelette can be prepared as follows:

Whisk 2 large eggs in a bowl until it is light and fluffy.

Add chopped onions, green chilli and coriander to the mix.

Heat a pan on medium heat and saute butter.

Add the omelette mixture to the hot pan and let it cook.

Shred cheese on top of the omelette and serve.

high calorie food to gain weight

Quinoa

Quinoa is high in fiber and high-quality protein. It contains more protein than any other grain while also packing in iron and potassium. Quinoa has 222 calories per serving, making it a suitable food for weight gain, with 39 grams of carbs and 4 grams of fat too. It also contains a small amount of omega-3 fatty acids.

Flax Seeds Roti Recipe For Quick Weight Loss | | How To Lose Weight Fast with Flaxseeds

Quinoa is one of the few plant-based complete proteins, having the 9 essential amino acids. Not only is it non-GMO, gluten-free, but it is also usually grown organically.

There are many tasty ways to eat quinoa like preparing quinoa fried rice with this recipe:

Heat butter in a large pan. Add an egg and cook until it is scrambled.

Add carrot, onions, peas and garlic and saute for 5 minutes.

Add in cooked quinoa, soy sauce and green onions to the mixture.

what to eat to gain weight fast

Tried & Tested Methods To Gain Weight

Eating junk foods won’t make you gain weight, but it can make your health worse. One should always be not in a hurry to gain weight because that increases tension in oneself. Everybody knows that there are foods to gain weight for females. Still, very few know that weight does not come only through eating, but you have to maintain your mental and physical health. When thinking about how to be fat, there are several weight gain tips that you can follow to gain weight. They are:-

1. Sleep:However, it isn’t always a modern saying, as a substitute for a pretty old one, that the secret of desirable health lies no longer just in wholesale, tasty meals but also in lots of sleep. Sleep performs a critical position now, not just to your intellect nicely-being all through the day. However, it has also been scientifically demonstrated to contribute to digestion and the overall metabolic process.

2. Yoga:Incorporating yoga in your day-to-day life helps in stress, stabilizes your sleep patterns, and uplifts your intellectual and emotional health. Practising yoga regularly may additionally cause a boom in muscular electricity and patience. Whether you gain weight will depend on your weight-reduction plan and the alternative resistance-fashion physical games for your standard fitness recurring. Yoga patterns like Vinyasa and Ashtanga are extensively known for enhancing muscular energy. Regular practice of Vinyasa will build power by way of the usage of your frame weight as resistance. In addition, it is crucial to pay attention to poses that use huge muscle businesses, which enables increased exercise.

3. Weight lifting and exercise:The extra energy will bulk up onto the muscle instead of the abdomen or other components if a character performs regular weightlifting. The following exercises can be proven worthy for weight gain:-

Push-Ups are easy and help construct muscle in your hands and shoulders. To do push-ups:

1. Lie your face down on the ground.2. put your fingers on the floor, hands flat, with your hands out at your aspects and your hands shoulder-width aside.3. Slowly push your frame up till your palms are prolonged. Hold your back and legs straight so that your body makes a direct line.4. Slowly lower your self backpedal until your nostril almost touches the floor.5. Repeat as commonly as you experience at ease.

PullupsAll you will need is a few kinds of pullup bars or robust cylindrical items to do pullups. This exercise is a simple way to construct arm and shoulder muscle tissue.

1. Grip the pullup bar with each palm. Your arms must face far from you. Maintain your fingers shoulder-width apart.2. Pull yourself up enough to hang off the bar so that your feet aren’t touching the floor and your hands are direct.3. Maintain to pull yourself up until your chin is clearly above the bar.4. Slowly decrease yourself down so that your palms are instantly again.5. Repeat as many instances as you need.

4. Avoid smoking:Smoking is unfavourable to your fitness because it first tampers along with your respiratory fitness and later traverses its manner to a standard loss of weight and efficient body features.Additionally, your capacity to smell and flavour foods improve after you give up smoking. It can make food more attractive, which may also lead you to devour greater. And in case you substitute snacking for smoking, the energy can also speed up.‍

Weight gaining is essential for skinny females, but weight gaining does not mean that you have to be fat to gain weight because fatness brings problems; if you have to gain weight in a good way, you have to maintain your diet. Gaining weight means being healthy and not being too fat.

Stop stressing about how to be fat, first stop stressing out that you are skinny; stress leads to more weight loss. Be calm and just follow the diets that are mentioned above. There are also many protein powders for weight gain, but they have lots of side effects like thirst, reduced appetite, nausea, headache and tiredness when eating high doses. Stop stressing about weight gain tips, first focus on yourself, firstly start being happy, stop overthinking.

In Conclusion‍

As you can see from our list of healthy food for weight gain, it is quite easy to be healthy, eat tasty and bulk up your body at the same time. The food and the nutrients exist; it is up to you to make the most out of it and work towards a consciously healthier body.

The next time you’re looking for a quick fix and wondering what to eat to gain weight without compromising on health, this is the list you need.

Which is better golden or brown flaxseed?

FAQ

WHICH IS BETTER FOR ME, WHOLE OR GROUND FLAX SEED?

WHAT IS THE DIFFERENCE BETWEEN BROWN, GOLDEN OR YELLOW?

HOW SHOULD I STORE FLAX SEED AND FOR HOW LONG WILL IT KEEP?

I’M TAKING A PRESCRIPTION MEDICATION. CAN I STILL EAT FLAX?

DOES FLAX CONTAIN GLUTEN?

HOW MANY CALORIES ARE IN FLAX SEED?

WEIGHT AND CALORIE OF FLAX SEED PER SPECIFIC MEASUREMENT?

GOLDEN VS BROWN FLAX, WHICH IS BETTER?

Which is better for me, whole or ground flax seed?

Ground flax seed provides more nutritional benefits than does whole seed. That’s because flax seeds are very hard, making them difficult to crack, even with careful chewing. Grinding flax seeds breaks them up, making them easier to digest when eaten. Then the body can profit from all that flax goodness.

If whole flax seeds remain unbroken, they may pass undigested through the body, reducing the nutritional advantage of eating flax seed in the first place.

What is the difference between brown flax seed and golden or yellow flax seed? Is one better than the other?

No, one flax seed is not better for you than another. Brown flax seeds provide the same nutritional benefits as golden (or yellow) ones. Both brown and golden flax seeds have plenty of lignans and dietary fibre, and both contain more than 50 per cent alpha-linolenic acid, an essential fatty acid that is critical to overall health and wellness.

While some people prefer yellow-coloured seed in their cooking, brown flax seeds add the same nutrition to your diet as do golden ones. This means you can choose your flax seed freely. Brown flax seed may be more commonly found than golden, as more brown than golden flax seed is grown commercially.

Note: There is another yellow seed that looks like flax, but is not flax. It is most likely solin seed, a crop developed from flax. Solin seeds do NOT provide the same nutritional benefit of flax seeds. Solin seeds contain less than one-tenth of the alpha-linolenic acid found in flax seeds. Thus, the important omega-3 advantage of flax is missing in solin.

How should I store flax seed and for how long will it keep?

Whole flax seed:

Whole flax seed comes with Nature’s own finest packaging – its natural hard hull keeps it fresh. You can store clean, dry, good quality whole flax seed at room temperature for up to a year. Some people keep a jar of flax seed handy on their kitchen counter.

Ground flax seed:

All vegetable oil products require some care in handling and storing. You should refrigerate it in an airtight, opaque container. Ground flax seed handled this way will keep for up to 90 days.

I’m currently taking a prescription medication. Can I still eat flax?

If you are taking any medications, we do not recommend that you eat flax or flax products without the specific approval of your physician. This is in keeping with the advice of experts who advise patients to consult their physicians before making any changes to their diet.

Does flax contain gluten?

Flax contains no gluten.

How many calories are in flax seed?

100 grams of flax seed has approximately 450 calories

Weight and calorie content of flax seed per specific measurement

Weight and Calorie Table

Golden vs brown flax, which is better?

Although flaxseed is an ancient crop, the increasing interest as a health food has many consumers asking; Which is better, gold or brown.

Prairie Flax Products sells both brown and gold. With no preference as to which we sell, this is our answer.

Gold and brown flaxseed have very similar nutritional content (oil, lignin and fiber content). Some variances can be attributed to local growing conditions and will naturally vary from year to year. The most significant difference between the two types is the amount of Omega-3 fatty acid found in the oil. Brown typically has more (averaging 59%) compared to gold (averaging 51%)*.

So brown is better? WAIT!

Another thing to consider is the amount you consume. If you’re aiming for 1 tablespoon of flax consumption per day, you don’t have to increase that amount by much to get the same nutrition from gold compared to brown. If you have fussy eaters who don’t like the look of brown flax, buying golden flax would be a wise choice. Gold is more common in the snack food market for various reasons with the major reason being more appealing with other ingredients. This is why you will find golden flax more available in its whole form instead of ground. Ground brown flax is usually more readily available.

Does flaxseed mess with your hormones?

Flaxseeds and Breast Cancer

Question

Should patients with Estrogen Receptor Positive (ER+) breast cancer avoid flaxseed due to the potential "phytoestrogenic" role of lignans?

Answer

To understand potential effects of flaxseed and how they may affect breast cancer, it helps to understand what flaxseeds are, and why some consider them a concern for women with a history of breast cancer.

Flaxseed and phytoestrogens

Flaxseed is the richest dietary source of lignans, a type of phytoestrogen. A phytoestrogen is a plant nutrient that is somewhat similar to the female hormone estrogen. Due to this similarity, lignans may have estrogenic and/or anti-estrogenic effects in the body. Lignans are the nutrients that are at the center of the controversy regarding whether it is safe for women with breast cancer to eat flaxseeds.

Phytoestrogens are found in a variety of foods, including soy, flaxseeds, other nuts and seeds, whole grains, and some vegetables and fruit. Most of the research regarding flaxseed and breast cancer focuses on the lignans found in flaxseeds, and their potential for weak estrogenic or anti-estrogenic effects in a woman's body.

Phytoestrogens and breast cancer growth

Phytoestrogens are somewhat similar to human estrogen, and some health experts have speculated that phytoestrogens might even act like human estrogen in the body. This suggestion has raised concerns about whether phytoestrogens may not be safe for people with a history of hormone-linked cancers, such as prostate cancer, endometrial cancer, or ER positive breast cancer.

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. This is believed to potentially reduce breast cancer risk. There is evidence that adding ground flaxseeds into the diet decreases cell growth in breast tissue as well. Again, this would be the type of change that would be expected to decrease breast cancer risk.

All cells have the ability to go through a process called apoptosis, or programmed cell death. It is believed that through this process, the body can prevent damaged cells from reproducing, and eventually developing into cancer. Researchers have shown that flaxseed sprouts can increase apoptosis (programmed cell death). Some cell and animal studies have shown that two specific phytoestrogens found in lignans, named enterolactone and enterodiol, may help suppress breast tumor growth.

Animal studies have shown that both flaxseed oil and lignans can reduce breast tumor growth and spread, even for ER- cancer cells. This result suggests that flaxseeds may have anti-cancer benefits that are unrelated to any type of effect on estrogen or estrogen metabolism.

Phytoestrogens and breast cancer treatment

Tamoxifen is a medication known as a selective estrogen receptor modulator, or SERM. Tamoxifen often is prescribed as part of the treatment for ER+ breast cancer. Tamoxifen binds with estrogen receptors, without activating growth in breast cancer cells. In this way, tamoxifen prevents a women's own estrogen from binding with these cells. As a result, breast cancer cell growth is blocked

One study in mice concluded that flaxseed inhibited the growth of human estrogen-dependent breast cancer, and strengthened the tumor-inhibitory effect of tamoxifen. Multiple other studies with mice have shown that dietary flaxseed works with tamoxifen to inhibit breast tumor growth.

Researchers don't yet know if these results will apply to women with breast cancer, but this approach—adding flaxseeds to the diet—looks promising. And several studies in women have shown that higher intake of lignans, the key phytoestrogen in flaxseeds, is associated with reduced risk of breast cancer.

Further, lignans in the diet are associated with less aggressive tumor characteristics in women who have been diagnosed with breast cancer. In other words, women who have already been eating lignans at the time of diagnosis seem to have tumors that are less aggressive.

If you plan to add flaxseeds into your nutrition plan, please talk to your doctor or dietitian first, to make sure this is a good choice for you.

Bottom line

While research has shown some benefits with regards to ER+ breast cancer cell death and prevention of metastases within mice and cellular models, it is recommended that human intake should be through diet only, not supplementation. Only moderate amounts of ground flaxseeds, up to two to three tablespoons per day at most, should be eaten.

Always consult your health care team prior to making any changes to your diet or the dietary supplements you are using.

The original question and answer were generously donated by Diana Dyer, MS, RD a cancer survivor, registered dietitian, organic garlic farmer, and the author of "A Dietitian's Cancer Story: Information & Inspiration for Recovery & Healing from a 3-time Cancer Survivor.

Question and Answer updated by Amy DiCioccio, RD, CSO, CD-N on behalf of the ON-DPG

Can we drink flax seeds at night?

Wish to keep common health problems at bay? Keep these nuts and seeds items soaked overnight and have them in the morning.

ARTICLE

soaked things health

When it comes to health, we do so much to keep ourselves fit. Working out hours in the gym, drinking a lot of water and what not. But it is important to understand that one needs to eat right to keep healthy and fit. Here, we talk about foods that you should be having early in the morning.

Motherday

Not just you need to have the in the morning but you need to make sure that you soak these common kitchen ingredients in the night. These 5 things will help you deal with five major health issues including stomach problems, immunity, weight loss and arthritis.

Fenugreek

soaked fenugreek seeds health

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Soak fenugreek in the water at night and eat in the morning. Drink up the water too. Doing this will help you get relief from joint pain which is a common problem among women these days. Fenugreek or methi dana is also beneficial for the stomach. It helps in getting relief from constipation. It cleans the intestines and improves digestion. Fenugreek is great for diabetics, it also helps in reducing menstrual pain.

Raisins

soaked raisins health INSIDE

Rich in iron and antioxidants, raisins are great for your health. When you soak raisins in the night and have it in the morning, it makes your skin healthy and glowing. A lot of women face iron deficiency and having raisins can help you fulfill it.

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Don't Miss: Start Drinking Raisins Or Kishmish Water Everyday For These Health Benefits

What Does The Expert Say?

Nutritionist Ekta Sood said, "All the nuts and seeds should be soaked because once you soak them, they get easily digested in our body as compared to having them raw."

Flaxseeds

soaked flaxseeds

1 tsp of flaxseeds can improve your overall health. Soak these seeds in water at night and have them in the morning. These seeds are rich in fiber, iron, and protein that are great for weight loss. Having these seeds everyday helps you strengthen your immunity. These seeds also protect you from cancer and diabetes.

Almonds

soaked almonds health

Having soaked almonds everyday in the morning helps you improve your brain health. Almonds are packed with magnesium which is great for those dealing with blood pressure and cholesterol issue. Soaked almonds are also great for weight loss.

Don't Miss: These Benefits Will Make You Add Almonds To Your Beauty Regime

Fig

Anjeer or fig is loaded with vitamins, manganese, potassium, fiber, and phosphorus. Figs also have antioxidants - flavonoids and polyphenols which prevent damage to the body from free radicals. Soak 1 fig in the water at night and eat in the morning.

MOST READ

2. Hemp seeds

These seeds are great for weight loss and brain function.

Picture courtesy: Facebook/Stephanie Marie Fitness

Hemp contains almost twelve grams of protein in just three tablespoon- which helps boost muscle growth - and Omega 3, which helps burn fat in the body.

Also Read: The magic of flaxseeds: Healthy hair, improved digestion and reduced hypertension

3. Chia seeds

Chia seeds are full of fibre, magnesium, potassium, iron and are low in fat. They will help suppress your appetite and leave you feeling energised for longer.

Picture courtesy: Facebook/Nutritionist Megha

4. Sunflower seeds

These are great sprinkled on a salad or soup. Sunflower seeds are beneficial because they are filled with vitamin E, which acts as a powerful antioxidant.

Picture courtesy: Facebook/Holland & Barrett Cyprus

They are also packed with magnesium, which helps to energise you leading to higher calorie burn.

5. Flax seeds

These tiny powerhouses are one of the best sources of omega 3.

Photo: Pinterest

Omega 3 fats help your body burn fat, and regulate insulin levels in the body. They also contain plenty of iron, protein and fibre.

Can you gain weight from flaxseed?

If you're trying to gain weight, flaxseed oil provides you with essential fatty acids as well as additional calories. Flaxseed comes from the pressed seeds of the flax plant, and you can add it to smoothies, drizzle it on top of cereal or mix it into a salad dressing. Avoid cooking with flaxseed oil, though, as heat destroys the healthful essential fatty acids and could actually make them toxic. Flaxseed oil can become part of a weight-gain program, along with other healthy, calorie-dense additions to your diet.

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How to Use Flaxseed Oil to Bring About Weight Gain

You gain weight when your calorie intake exceeds your calorie burn. Flaxseed oil can help you add calories, but it will cause weight gain only if that addition makes you exceed your calorie needs for the day. A healthy calorie surplus is about 250 to 500 calories per day to result in a 1/2 to 1 pound gain of weight per week.

A tablespoon of flaxseed oil adds 120 calories to a smoothie or salad. If you add three tablespoons over the course of a day, that's 360 extra calories, or enough to gain about two-thirds of a pound per week.

Nutritional Benefits of Flaxseed Oil

The omega-3 fatty acids in flaxseed are superior to the saturated fats found in most animal foods. You get alpha-linolenic acid, or ALA, from flaxseeds. Your body converts some of the ALA into eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA, which are the types of fatty acids found in fish oil. The regular consumption of these fatty acids from flaxseed oil may protect against heart disease, high cholesterol and some forms of cancer. Omega-3 fats are also important for brain health and to fight inflammation.

Fat, as a food, has 9 calories per gram, compared to the 4 calories per gram of carbohydrates or protein. If you have a poor appetite, adding flaxseed oil to yogurt or oatmeal adds calories without making you feel stuffed.

Add Calories in a Variety of Ways

Although flaxseed oil is a positive way to add calories, vary your source of extra calories to gain weight in the healthiest way possible. Added protein, for example, from an extra serving of chicken, a scoop of whey protein, cottage cheese or canned tuna supports muscle growth -- especially if you're trying to gain weight with strength training.

Starchy vegetables, whole grains, nuts and nut butter, dairy and fruits also add calories on a weight-gain plan. Other healthy fats, such as avocado and olive oil, provide additional calories a variety of flavors, too. Adding as many nutrients as possible promotes your energy levels, enhances immunity and contributes to healthy skin and hair.

Flaxseed Oil Doesn't Guarantee Weight Gain

To pack on pounds, you need to consume calories over and beyond what it takes for you to maintain your weight. If you find that flaxseed oil interferes with sensations of hunger, it may be a counterproductive way to gain weight.

If you're concerned that a tablespoon of flaxseed oil is going to cause you to gain weight when you don't want to, make sure you account for it in your daily calorie count for the day. Use it instead of olive oil in your salad dressing or add a tablespoon to a smoothie instead of almond butter. If you add even a tablespoon to what you eat now to maintain your weight, it can cause you to gain 10 pounds or more in a year's time.

Flax seeds (Linum usitatissimum) — also known as common flax or linseeds — are small oil seeds that originated in the Middle East thousands of years ago.

Lately, they have gained popularity as a health food. This is due to their high content of heart-healthy omega-3 fats, fiber, and other unique plant compounds (1Trusted Source, 2Trusted Source, 3Trusted Source).

Flax seeds have been linked to health benefits, such as improved digestion and a reduced risk of heart disease, type 2 diabetes, and cancer.

They’re easily incorporated into your diet — grinding them is the best way to make the most of their health benefits.

Flax seeds are usually brown or yellow. They’re sold whole, ground/milled, or roasted — and are often processed into flaxseed oil.

This article tells you everything you need to know about flax seeds.

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.

Nutrition facts

Flaxseeds have 534 calories per 3.5 ounces (100 grams) — corresponding to 55 calories for each tablespoon (10 grams) of whole seeds.

They consist of 42% fat, 29% carbs, and 18% protein.

One tablespoon (10 grams) of whole flax seeds provides the following nutrients (4Trusted Source):

Calories: 55

Water: 7%

Protein: 1.9 grams

Carbs: 3 grams

Sugar: 0.2 grams

Fiber: 2.8 grams

Fat: 4.3 grams

Carbs and fiber

Flax seeds are made up of 29% carbs — a whopping 95% of which is fiber.

This means that they’re low in net digestible carbs — the number of total carbs minus the amount of fiber — making them a low-carb food.

Two tablespoons (20 grams) of flax seeds provide about 6 grams of fiber. This is roughly 15–25% of the Reference Daily Intake (RDI) for men and women, respectively (5Trusted Source).

The fiber content is composed of (6Trusted Source):

20–40% soluble fiber (mucilage gums)

60–80% insoluble fiber (cellulose and lignin)

Soluble fiber helps regulate blood sugar and cholesterol levels. It also promotes digestive health by feeding your beneficial gut bacteria (7Trusted Source, 8Trusted Source).

When mixed with water, the mucilage gums in flax seeds become very thick. Combined with the insoluble fiber content, this makes flax seeds a natural laxative.

Consuming flax seeds can help promote regularity, prevent constipation, and reduce your risk of diabetes (2Trusted Source, 9Trusted Source, 10Trusted Source).

Protein

Flax seeds are made up of 18% protein. Their amino acid profile is comparable to soybeans.

Despite containing essential amino acids, they’re lacking in the amino acid lysine.

Therefore, they’re considered an incomplete protein (11).

Still, flax seeds are high in the amino acids arginine and glutamine — both of which are important for heart and immune system health (12Trusted Source, 13Trusted Source).

Fat

Flax seeds contain 42% fat, with 1 tablespoon (10 grams) providing 4.3 grams.

This fat content is composed of (14Trusted Source):

73% polyunsaturated fatty acids, such as omega-6 fatty acids and the omega-3 fatty acid alpha-linolenic acid (ALA)

27% monounsaturated and saturated fatty acids

Flax seeds are one of the richest dietary sources of ALA. In fact, they’re only exceeded by chia seeds (15).

ALA is an essential fatty acid, which means that your body cannot produce it. Thus, you need to obtain it from the food you eat.

Flaxseed oil contains the highest amount of ALA, followed by milled seeds. Eating the seeds whole provides the least amount of ALA, as the oil is locked up inside the fibrous structure of the seed (16Trusted Source).

Due to their high content of omega-3 fatty acids, flax seeds have a lower ratio of omega-6 to omega-3 than many other oil seeds.

A lower ratio of omega-6 to omega-3 fatty acids has been linked to a lower risk of various chronic diseases (17Trusted Source, 18Trusted Source).

However, flax seeds don’t contain as much omega-3 as fish oils.

What’s more, your body needs to convert the ALA in flax seeds to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) — a process that is often inefficient (19Trusted Source, 20Trusted Source, 21Trusted Source).

One type of flax seeds — solin, the yellow variety — is not as nutritious as regular flax seed. It has a very different oil profile and is low in omega-3 fatty acids (22).

SUMMARY

Flax seeds are very high in fiber and provide good amounts of protein. They’re also rich in fat and one of the best plant-based sources of heart-healthy omega-3 fatty acids.

Vitamins and minerals

Flax seeds are a good source of several vitamins and minerals:

Thiamine. This B vitamin is also known as vitamin B1. It’s essential for normal metabolism and nerve function.

Copper. An essential mineral, copper is important for growth, development, and various bodily functions (23Trusted Source).

Molybdenum. Flax seeds are rich in molybdenum. This essential trace mineral is abundant in seeds, grains, and legumes (24Trusted Source).

Magnesium. An important mineral that has many functions in your body, magnesium is occurs in high amounts in grains, seeds, nuts, and green leafy vegetables (25Trusted Source).

Phosphorus. This mineral is usually found in protein-rich foods and contributes to bone health and tissue maintenance (26Trusted Source).

SUMMARY

Flax seeds are a good source of several vitamins and minerals needed for optimal health. These include thiamine (vitamin B1), copper, molybdenum, magnesium, and phosphorus.

Food for Thought: Health Benefits of Flaxseed

Other plant compounds

Flax seeds contain several beneficial plant compounds:

p-Coumaric acid. This polyphenol is one of the main antioxidants in flax seeds.

Ferulic acid. This antioxidant may help prevent several chronic diseases (27Trusted Source).

Cyanogenic glycosides. These substances may form compounds called thiocyanates in your body, which can impair thyroid function in some people.

Phytosterols. Related to cholesterol, phytosterols are found in the cell membranes of plants. They have been shown to have cholesterol-lowering effects (28Trusted Source).

Lignans. Lignans are present in almost all plants, acting as both antioxidants and phytoestrogens. Flax seeds are exceptionally rich in lignans, containing up to 800 times more than other foods (29Trusted Source).

Brown flax seeds have slightly higher antioxidant activity than yellow varieties (15).

Lignans

Flax seeds are one of the richest known dietary sources of lignans. These nutrients function as phytoestrogens (2Trusted Source).

Phytoestrogens are plant compounds that are similar to the female sex hormone estrogen. They have weak estrogenic and antioxidant properties (30Trusted Source).

They have been linked to a decreased risk of heart disease and metabolic syndrome, as they reduce levels of fat and glucose in your blood.

Flax lignans also help reduce blood pressure, oxidative stress, and inflammation in your arteries (31Trusted Source).

Lignans are fermented by bacteria in your digestive system and may reduce the growth of several cancers — especially hormone-sensitive types, such as breast, uterus, and prostate cancer (31Trusted Source, 32Trusted Source).

SUMMARY

Flax seeds are high in several plant compounds, including p-Coumaric acid, ferulic acid, cyanogenic glycosides, phytosterols, and lignans. In particular, the last two have been linked to various benefits.

Weight loss

Flax seeds may be useful as a part of a weight loss diet.

They contain soluble fiber, which becomes highly sticky when mixed with water.

This fiber has been shown to be effective at suppressing hunger and cravings, potentially promoting weight loss (33Trusted Source, 34Trusted Source).

A review of controlled studies concluded that flax seeds promote weight loss in overweight and obese people. Those who added the seeds to their diet lost an average of 2.2 pounds (1 kg), compared to the control group (35Trusted Source).

The analysis also showed that weight loss tended to be greater in studies lasting for more than 12 weeks and among those who consumed more than 30 grams of flax seeds per day (35Trusted Source).

SUMMARY

Flax seeds contain soluble fiber, which may promote weight loss by reducing hunger and decreasing cravings.

Heart health

Flax seeds have been associated with major benefits for heart health, mainly attributed to their content of omega-3 fatty acids, lignans, and fiber.

Blood cholesterol

High blood cholesterol is a well-known risk factor for heart disease. This is especially true for oxidized LDL (bad) cholesterol (36Trusted Source).

Human studies note that daily consumption of flax seeds — or flaxseed oil — may lower cholesterol by 6–11%.

These studies also indicate a 9–18% reduction in the number of LDL (bad) cholesterol particles (7Trusted Source, 37Trusted Source, 38Trusted Source, 39Trusted Source).

This is supported by animal studies showing that flax seeds may improve cholesterol levels and the composition of blood fats (40Trusted Source, 41, 42Trusted Source, 43Trusted Source, 44Trusted Source).

These seeds may be very useful when consumed along with cholesterol-lowering medication.

One 12-month study found that flax seeds caused an additional 8.5% reduction in LDL (bad) cholesterol, compared to a control group (45Trusted Source).

This cholesterol-lowering effect is thought to be caused by the high fiber and lignan content in flax seeds.

These substances bind with cholesterol-rich bile acids and carry them down your digestive tract. This reduces cholesterol levels in your body (46Trusted Source).

Omega-3 fatty acids

Omega-3 fatty acids are essential. They may have benefits for various aspects of heart health, including blood platelet function, inflammation, and blood pressure.

Flax seeds are very high in the omega-3 fatty acid alpha-linolenic acid (ALA).

They have been shown to decrease heart disease risk in animal studies by reducing inflammation in the arteries (47Trusted Source).

Several studies link ALA with a lower risk of stroke, heart attacks, and chronic kidney disease. These studies observed a 73% lower risk of sudden death as well, compared to people with lower ALA intake (48Trusted Source, 49Trusted Source, 50Trusted Source, 51Trusted Source).

In one study, people with heart disease were given 2.9 grams of ALA per day for one year. Those receiving the supplement had significantly lower rates of death and heart attacks than people in the control group (52Trusted Source).

Plant-based ALA fatty acids seem to benefit heart health similarly to fish oils, which are rich in EPA and DHA (53Trusted Source, 54Trusted Source, 55).

Blood pressure

Eating flax seeds is an effective way to lower blood pressure (31Trusted Source, 56Trusted Source, 57Trusted Source, 58Trusted Source, 59Trusted Source).

In a 6-month study in people with elevated blood pressure, those consuming 3 tablespoons (30 grams) of flax seeds daily experienced a 10 and 7 mm Hg reduction in systolic and diastolic blood pressure, respectively.

People with a systolic level — the top number in a blood pressure reading — greater than 140 mm Hg at the start of the study observed an even greater reduction of 15 mm Hg (56Trusted Source).

For each 5 mm Hg reduction in systolic and 2–5 mm Hg reduction in diastolic blood pressure, your risk of stroke is estimated to be reduced by 11–13% and your risk of heart disease by 34% (60Trusted Source, 61Trusted Source).

SUMMARY

Flax seeds may help fight heart disease by lowering blood pressure, regulating blood cholesterol, and increasing your levels of heart-healthy omega-3 fatty acids.

Other health benefits of flax seeds

Flax seeds have been shown to benefit many aspects of human health.

Digestive health

Diarrhea and constipation cause major distress and may even threaten your health.

About 2–7% of people in the United States experience chronic diarrhea, while recurring constipation affects 12–19% of the population. Constipation rate can be as high as 27% in Europe, with women at twice the risk of men (62Trusted Source, 63Trusted Source).

Several studies have found that flax seeds prevent both diarrhea and constipation (64Trusted Source, 65Trusted Source, 66Trusted Source).

The insoluble fiber content in flax seeds adds bulk to your digestive waste, acting as a laxative and relieving constipation (32Trusted Source, 67).

Soluble fiber is also thought to bind to water in your digestive tract. This causes it to swell and increase the bulk of your stool, preventing diarrhea (65Trusted Source).

Diabetes

According to the World Health Organization (WHO), 1 in 10 adults had diabetes in 2012 (68Trusted Source).

Studies in people with type 2 diabetes show that supplementing with 10–20 grams of flaxseed powder per day for 1–2 months may reduce fasting blood sugar by up to 19.7% (69Trusted Source, 70).

However, not all studies find flax seeds to be effective in regulating blood glucose and insulin levels (71Trusted Source).

Though the link between flax seeds and type 2 diabetes is still unclear, they may be considered a safe and healthy addition to your diet if you have type 2 diabetes (72Trusted Source).

Cancer

Test-tube and animal studies show that flax seeds may suppress the formation of several types of cancer, such as those of the colon, breast, skin, and lungs (73Trusted Source, 74Trusted Source).

Increased blood levels of sex hormones have been linked to an increased risk of several cancers (75Trusted Source, 76Trusted Source, 77Trusted Source).

Flax seeds may modestly lower serum levels of sex hormones in overweight women, potentially decreasing breast cancer risk (78Trusted Source, 79Trusted Source).

These seeds have also been shown to protect against prostate cancer (80Trusted Source, 81Trusted Source).

SUMMARY

Flax seeds may improve digestion by relieving diarrhea and constipation. They may also reduce fasting blood sugar in people with diabetes and lower your risk of several cancers.

Adverse effects and individual concerns

Dry flax seeds are usually well tolerated, and allergy is rare (82Trusted Source).

Still, it’s recommended to drink plenty of water when eating these seeds.

Cyanogenic glycosides

Flax seeds naturally contain plant compounds called cyanogenic glycosides. These substances can bind with sulfur compounds in your body to form thiocyanates.

Excessive amounts of thiocyanates may impair the function of your thyroid gland (83Trusted Source).

Moderate portions are highly unlikely to cause any adverse effects in healthy individuals. However, those with thyroid problems should consider avoiding high amounts of flax seeds (84Trusted Source).

Though the safe upper limit of flaxseed intake has not been determined, one study concluded that 5 tablespoons (50 grams) per day is safe and beneficial for most healthy people (14Trusted Source).

Phytic acid

Similar to other seeds, flax seeds contain phytic acid.

Phytic acid is often referred to as an antinutrient, as it may reduce the absorption of minerals like iron and zinc (85).

Still, phytic acid doesn’t cause any lasting reduction in mineral absorption and does not affect any subsequent meals.

Therefore, this should not be a major concern — except for people who are deficient in minerals like iron and/or follow an imbalanced diet.

Digestive problems

For people who are not used to eating a lot of fiber, incorporating flax seeds too quickly can cause mild digestive problems. These include bloating, gas, abdominal pain, and nausea.

It’s best to start with small doses and work your way up to 1–2 tablespoons (10–20 grams) daily.

Adding flax seeds to your diet may also increase bowel movement frequency, as flax seeds are a natural laxative.

Risks during pregnancy

Though human studies are limited, many health professionals fear that consuming flax seeds during pregnancy may have undesirable effects.

This is due to the phytoestrogens in the seeds, which may act similarly to the female sex hormone estrogen.

Animal studies show that flax seeds and flaxseed lignans may cause lower birth weight and affect the development of the offspring’s reproductive system — especially if consumed during early pregnancy (86Trusted Source, 87Trusted Source).

It’s unlikely that smaller doses of flax seeds will have an adverse effect.

However, during pregnancy and breastfeeding, it’s recommended to limit your intake of flax seeds and other dietary sources of phytoestrogens. This also includes some soy products.

Blood-thinning effects

Large doses of omega-3 fatty acids may have blood-thinning effects (88Trusted Source).

If you have a bleeding disorder or are taking blood thinners or other medications, consult with your healthcare professional before incorporating large amounts of flax seeds into your diet (89Trusted Source, 90Trusted Source).

SUMMARY

Flax seeds may cause mild digestive issues. They contain plant compounds that may adversely affect some people and are not considered safe for high-dose consumption in early pregnancy.

The bottom line

Flax seeds have become popular due to their high content of omega-3 fatty acids, fiber, and other plant compounds, which are responsible for many of the seeds’ benefits.

They may aid weight loss and improve blood sugar control, as well as heart and digestive health.

If you want to boost your health with these tiny powerhouses, you can buy them locally or online.

Can we eat flax seeds daily?

With its mild, nutty flavor and crisp, crunchy consistency, flaxseed is a versatile ingredient that can enhance the taste and texture of almost any recipe.

One way to use this seed is by mixing it into my morning smoothie. It also makes an excellent addition to pancake batter, homemade veggie burgers, and even overnight oats.

What’s more, it’s loaded with nutrients and linked to numerous benefits.

Here are 9 health benefits of flaxseed that are backed by science, along with some easy ways to increase your intake.

Trinette Reed/Stocksy United

1. Loaded with nutrients

Flaxseed is one of the world’s oldest crops. There are two types, brown and golden, both of which are equally nutritious (1Trusted Source).

Just one serving provides a good amount of protein, fiber, and omega-3 fatty acids, along with several important vitamins and minerals.

One tablespoon (7 grams) of ground flaxseed contains (2Trusted Source):

Calories: 37

Carbs: 2 grams

Fat: 3 grams

Fiber: 2 grams

Protein: 1.3 grams

Thiamine: 10% of the Daily Value (DV)

Copper: 9% of the DV

Manganese: 8% of the DV

Magnesium: 7% of the DV

Phosphorus: 4% of the DV

Selenium: 3% of the DV

Zinc: 3% of the DV

Vitamin B6: 2% of the DV

Iron: 2% of the DV

Folate: 2% of the DV

Flaxseed is particularly high in thiamine, a B vitamin that plays a key role in energy metabolism as well as cell function. It’s also a great source of copper, which is involved in brain development, immune health, and iron metabolism (3Trusted Source, 4Trusted Source).

Why You Need To Eat Flax Seed Daily

SUMMARY

Flaxseed is a good source of many nutrients, including protein, fiber, omega-3 fatty acids, thiamine, and copper.

2. High in omega-3 fatty acids

Flaxseed is an excellent source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid that’s important for heart health and found primarily in plant foods (5Trusted Source).

ALA is one of the two essential fatty acids that you must obtain from the food you eat since your body doesn’t produce them.

Animal studies suggest that the ALA in flaxseed may help reduce inflammation and prevent cholesterol from being deposited in your heart’s blood vessels (6Trusted Source).

A recent study in 8,866 people tied increased ALA intake to decreased cholesterol levels and a lower risk of ischemic heart disease — which is related to narrowed arteries — and type 2 diabetes (7Trusted Source).

Numerous studies have also linked ALA to a lower risk of stroke. What’s more, one large review of 34 studies even associated increased ALA intake with a decreased risk of dying from heart disease (8Trusted Source, 9Trusted Source, 10).

SUMMARY

Flaxseed is rich in ALA, a type of omega-3 fatty acid that may offer numerous benefits for heart health.

3. May help protect against cancer

Flaxseed is rich in lignans, which are plant compounds that have been studied for their potent cancer-fighting properties. Interestingly, this seed boasts 75–800 times more lignans than other plant foods (6Trusted Source).

Some studies associate flaxseed intake with a lower risk of breast cancer, particularly for postmenopausal women (11Trusted Source).

Animal and test-tube studies also show flaxseed to protect against colorectal, skin, blood, and lung cancer (12Trusted Source, 13Trusted Source, 14Trusted Source, 15Trusted SourceTrusted Source).

Keep in mind that more research is needed in humans.

SUMMARY

Flaxseed contains nutrients called lignans that may help decrease cancer growth. Some studies link this food to a lower risk of several types of cancer, but more research is needed.

4. Rich in fiber

Just 1 tablespoon (7 grams) of ground flaxseed packs 2 grams of fiber, which is around 5% and 8% of the daily recommended intake for men and women, respectively (2Trusted Source).

What’s more, flaxseed contains two types of fiber — soluble and insoluble — which get fermented by the bacteria in your intestines to support gut health and improve bowel regularity (16Trusted Source).

While soluble fiber absorbs water in your intestines and slows down digestion, which may help regulate blood sugar levels and lower cholesterol, insoluble fiber adds bulk to the stool, which may prevent constipation and promote regular bowel movements (16Trusted Source).

SUMMARY

With so much fiber packed into each tiny seed, flaxseed may help promote regular bowel movements and improve digestive health.

5. May lower cholesterol levels

Flaxseed may also help lower cholesterol levels.

According to a 1-month study in people with peripheral artery disease, eating 4 tablespoons (30 grams) of milled flaxseed per day decreased levels of LDL (bad) cholesterol by 15% (17Trusted Source).

A 12-week study in 112 people with high blood pressure had similar findings, reporting that 4 tablespoons (30 grams) of flaxseed per day led to significant reductions in body mass index (BMI), total cholesterol, and blood pressure (18Trusted Source).

These effects may be due to the fiber in flaxseed, which binds to bile salts before being excreted by your body. To replenish these bile salts, cholesterol is pulled from your blood into your liver, resulting in lower levels (19Trusted Source).

SUMMARY

Flaxseed’s high fiber content may help lower cholesterol levels and improve heart health.

6. May reduce blood pressure

Flaxseed is renowned for its ability to decrease blood pressure levels (20Trusted Source, 21Trusted Source).

A review of 15 studies found that supplementing with flaxseed products, including flaxseed powder, may significantly lower levels of both systolic and diastolic blood pressure — the top and bottom numbers on a reading, respectively (21Trusted Source).

This seed may be especially effective for those with high blood pressure levels. In fact, a small, 12-week study showed that taking 4 tablespoons (30 grams) of flaxseed per day reduced blood pressure in those with high levels (18Trusted Source).

Furthermore, according to a large review of 11 studies, taking flaxseed daily for more than 3 months may lower blood pressure levels by 2 mmHg (22Trusted Source).

While that might seem insignificant, some research suggests that a reduction of 2 mmHg decreases the risk of stroke and coronary heart disease by 14% and 6%, respectively (23Trusted Source).

SUMMARY

Flaxseed may be especially useful for those with high blood pressure, as it may help lower this marker of heart health.

7. May stabilize your blood sugar levels

Flaxseed may stabilize blood sugar levels and promote blood sugar control.

According to a review of 25 studies, whole flaxseed may decrease blood sugar and prevent insulin resistance, a condition that impairs the body’s ability to regulate blood sugar levels effectively (24Trusted Source).

This blood-sugar-lowering effect may be due to this seed’s soluble fiber content. Research shows that soluble fiber slows the absorption of sugar in the blood, which may reduce blood sugar levels (6Trusted Source, 16Trusted Source, 25Trusted Source).

As such, flaxseed may be particularly helpful if you have type 2 diabetes.

Keep in mind that the benefits of flaxseed for blood sugar control apply mostly to whole flaxseed rather than flaxseed oil. This is because flaxseed oil lacks fiber (24Trusted Source).

SUMMARY

Flaxseed may lower blood sugar due to its soluble fiber content. Thus, it’s a beneficial addition to your diet if you have type 2 diabetes.

8. May help you manage your weight

Several studies suggest that flaxseed may aid weight management.

One older study found that a drink with flax fiber tablets containing 2.5 grams of soluble fiber reduced feelings of hunger and overall appetite (26Trusted Source).

This is likely because soluble fiber slows digestion and increases feelings of fullness, which may be especially useful if you’re trying to lose weight (16Trusted Source, 27Trusted Source).

In fact, a large review of 45 studies found that supplementing with flaxseed resulted in significant reductions in body weight, BMI, and belly fat (28Trusted Source).

SUMMARY

Flaxseed may help you feel full for longer, which may support weight management.

9. Versatile and easy to use

Both flaxseed and flaxseed oil are easy to use and can be added to a variety of recipes. Here are a few simple ways to increase your intake:

Add flaxseed powder to water or sprinkle it into your smoothies.

Drizzle flaxseed oil on fresh salads in place of salad dressing.

Sprinkle ground flaxseed over hot or cold cereal for extra fiber and flavor.

Mix flaxseed into your favorite yogurt.

Give baked goods a healthy twist by mixing flaxseed into cookies, muffins, or breads.

Combine flaxseed with a bit of water for a simple egg substitute.

Incorporate flaxseed into meat or veggie patties next time you fire up the grill.

SUMMARY

Flaxseed is versatile and easy to add to yogurt, salad, smoothies, baked goods, and numerous other foods.

Tips for adding flaxseed to your diet

Here are some tips for how to add these tiny seeds to your daily diet.

Consume ground seeds instead of whole

Ground flaxseed is much easier to digest than whole flaxseed. That’s partly because your intestines are unable to break down the tough outer shell of whole seeds.

That said, you can still buy whole flaxseed, grind it in a coffee grinder, and store the ground flaxseed in an airtight container for easy use.

What about flaxseed oil?

Flaxseed oil is usually produced by a process called cold pressing, which helps extract the oil from the seeds effectively (6Trusted Source).

Since this oil is very sensitive to heat and light, it’s best kept in dark glass bottles and stored in a dark, cool place like a kitchen cabinet (6Trusted Source).

Because some of its nutrients are heat sensitive, flaxseed oil isn’t suitable for high heat cooking methods, such as frying. Nevertheless, some studies show that light stir-frying of up to 350°F (177°C) didn’t cause any reduction in the oil’s quality (6Trusted Source).

It’s worth noting that flaxseed oil contains more ALA than ground flaxseed. Just 1 tablespoon (7 grams) of ground flaxseed contains 1.6 grams of ALA, while 1 tablespoon (14 grams) of flaxseed oil boasts around 7 grams (2Trusted Source, 29Trusted Source).

Nonetheless, flaxseed contains a host of other beneficial nutrients that aren’t found in its oil, such as fiber. To fully reap this food’s health benefits, ground flaxseed should be your first choice.

How much do you need?

Many of the health benefits noted in the studies above were observed with just 1 tablespoon (7 grams) of ground flaxseed per day.

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, 31Trusted Source).

SUMMARY

Ground flaxseed provides the greatest health benefits. If you use flaxseed oil, remember to store it in a cool, dark place and cook with it at low temperatures.

Are there any risks to eating flaxseed?

Although flaxseed is associated with many health benefits, there are a few downsides to consider.

For starters, keep in mind that ground flaxseed is high in fiber, with 2 grams packed into each tablespoon (7 grams). While fiber is beneficial, increasing your intake very quickly can lead to digestive issues, including gas and bloating (2Trusted Source, 30, 31Trusted Source).

Though rare, allergic reactions to flaxseed and flaxseed oil have also been reported (32Trusted Source, 33Trusted Source, 34Trusted Source).

Additionally, flaxseed may interact with several medications, including blood thinners and antiplatelet medications (35Trusted Source).

Because certain flaxseed compounds may mimic the effects of estrogen, those on hormone therapy or with hormone-sensitive cancers should talk with their doctor before adding it to their diet. You’re also advised to exercise caution if you’re pregnant or nursing (5Trusted Source).

SUMMARY

Flaxseed is high in fiber and may cause digestive issues if eaten in high amounts. In rare instances, it may also produce an allergic reaction and may interact with certain medications.

The bottom line

Flaxseed is loaded with nutrients, including omega-3 fatty acids, fiber, and beneficial plant compounds like lignans, all of which boast many potential health benefits.

This tiny seed may improve digestive health, protect against certain types of cancer, stabilize blood sugar levels, and lower blood pressure and cholesterol levels.

It’s also versatile, delicious, and easy to include in your diet.

Just one thing

Try this today: For a simple way to enjoy flaxseed, try swapping it for other seeds in your favorite recipes. For instance, flaxseed makes an awesome addition to dishes like granola, yogurt, oatmeal, and trail mix.

What happens if I eat flax seeds everyday?

Is flaxseed the new wonder food? Preliminary studies show that it may help fight heart disease, diabetes and breast cancer.

By Elaine Magee, MPH, RD

FROM THE WEBMD ARCHIVES

Some call it one of the most powerful plant foods on the planet. There’s some evidence it may help reduce your risk of heart disease, cancer, stroke, and diabetes. That’s quite a tall order for a tiny seed that’s been around for centuries.

Flaxseed was cultivated in Babylon as early as 3000 BC. In the 8th century, King Charlemagne believed so strongly in the health benefits of flaxseed that he passed laws requiring his subjects to consume it. Now, thirteen centuries later, some experts say we have preliminary research to back up what Charlemagne suspected.

flax seed

Flaxseed For Weight Loss | How To Lose Weight Fast with FlaxSeeds | Health Benefits of Flaxseeds

Flaxseed is found in all kinds of today's foods from crackers to frozen waffles to oatmeal. The Flax Council estimates close to 300 new flax-based products were launched in the U.S. and Canada in 2010 alone. Not only has consumer demand for flaxseed grown, agricultural use has also increased. Flaxseed is what's used to feed all those chickens that are laying eggs with higher levels of omega-3 fatty acids.

Although flaxseed contains all sorts of healthy components, it owes its primary healthy reputation to three of them:

Omega-3 essential fatty acids, "good" fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.

Lignans, which have both plant estrogen and antioxidant qualities. Flaxseed contains 75 to 800 times more lignans than other plant foods.

Fiber. Flaxseed contains both the soluble and insoluble types.

The Health Benefits of Flax

Although Lilian Thompson, PhD, an internationally known flaxseed researcher from the University of Toronto, says she wouldn’t call any of the health benefits of flax "conclusively established," research indicates that flax may reduce risks of certain cancers as well as cardiovascular disease and lung disease.

Cancer

Recent studies have suggested that flaxseed may have a protective effect against breast cancer, prostate cancer, and colon cancer. At least two of the components in flaxseed seem to contribute, says Kelley C. Fitzpatrick, director of health and nutrition with the Flax Council of Canada.

In animal studies, the plant omega-3 fatty acid found in flaxseed, called ALA, inhibited tumor incidence and growth.

SUGGESTED

The lignans in flaxseed may provide some protection against cancers that are sensitive to hormones without interfering with the breast cancer drug tamoxifen. Thompson says some studies have suggested that exposure to lignans during adolescence helps reduce the risk of breast cancer and may also increase the survival of breast cancer patients.

Lignans may help protect against cancer by blocking enzymes that are involved in hormone metabolism and interfering with the growth and spread of tumor cells.

Some of the other components in flaxseed also have antioxidant properties, which may contribute to protection against cancer and heart disease.

Cardiovascular Disease

Research suggests that plant omega-3s help the cardiovascular system through several different mechanisms, including anti-inflammatory action and normalizing the heartbeat. Fitzpatrick says new research also suggests significant blood pressure-lowering effects of flaxseed. Those effects may be due to both the omega-3 fatty acids as well as the amino acid groups found in flaxseed.

Several studies have suggested that diets rich in flaxseed omega-3s help prevent hardening of the arteries and keep plaque from being deposited in the arteries partly by keeping white blood cells from sticking to the blood vessels’ inner linings.

"Lignans in flaxseed have been shown to reduce atherosclerotic plaque buildup by up to 75%," Fitzpatrick says.

Because plant omega-3s may also play a role in maintaining the heart’s natural rhythm, they may be useful in treating arrhythmia (irregular heartbeat) and heart failure. More research is needed on this.

Eating flaxseed daily may also help your cholesterol levels. The level of LDL or "bad" cholesterol in the bloodstream has been linked to an increased risk of heart disease, obesity, diabetes, and metabolic syndrome. A study of menopausal women showed a decrease in LDL level after the women ate 4 tablespoons of ground flaxseed each day for a year. Fitzpatrick says the cholesterol-lowering effects of flaxseed are the result of the combined benefits of the omega-3 ALA, fiber, and lignans.

Diabetes

Preliminary research also suggests that daily intake of the lignans in flaxseed may modestly improve blood sugar (as measured by hemoglobin A1c blood tests in adults with type 2 diabetes).

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Inflammation

Two components in flaxseed, ALA and lignans, may reduce the inflammation that accompanies certain illnesses (such as Parkinson's disease and asthma) by helping block the release of certain pro-inflammatory agents, Fitzpatrick says.

ALA has been shown to decrease inflammatory reactions in humans. And studies in animals have found that lignans can decrease levels of several pro-inflammatory agents.

Reducing inflammation associated with plaque buildup in the arteries may be another way flaxseed helps prevent heart attack and strokes.

Hot Flashes

One study of menopausal women, published in 2007, reported that 2 tablespoons of ground flaxseed mixed into cereal, juice, or yogurt twice a day cut their hot flashes in half. The intensity of their hot flashes also dropped by 57%. The women noticed a difference after taking the daily flaxseed for just one week and achieved the maximum benefit within two weeks.

But another study reported no significant reduction in hot flashes between postmenopausal women and breast cancer patients eating a bar containing 410 milligrams of phytoestrogens from ground flaxseed and women eating a placebo bar.

The results, says Thompson, are consistent with other studies that have shown no siginifcant difference in the effect on hot flashes between flaxseed and placebo

Flaxseed Isn't a Magic Bullet

It's tempting to think of flaxseed as a super food because of its many potential health benefits. But keep in mind there is no magic food or nutrient that guarantees improved health.

What matters is consistently making great dietary choices as part of an overall healthy lifestyle.

Who Shouldn’t Use Flaxseed?

Until more is known, Thompson says, pregnant women and possibly breastfeeding mothers should not supplement their diets with ground flaxseed.

"Our own animal studies showed that flaxseed exposure during these stages may be protective against breast cancer in the offspring. But a study of another investigator showed the opposite effect," Thompson says.

Tips for Using Flaxseed

Many experts believe it's better to consume flaxseed than flax oil (which contains just part of the seed) so you get all the components. But stay tuned as researchers continue to investigate.

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Thompson says, "Ground flaxseed, in general, is a great first choice, but there may be specific situations where flax oil or the lignans (taken in amounts naturally found in flaxseed) might be as good."

How much flaxseed do you need? The optimum dose to obtain health benefits is not yet known. But 1 to 2 tablespoons of ground flaxseed a day is currently the suggested dose, according to the Flax Council of Canada.

Here are more tips for using, buying, and storing flaxseed:

Buy it ground or grind it yourself. Flaxseed, when eaten whole, is more likely to pass through the intestinal tract undigested, which means your body doesn't get all the healthful components. If you want to grind flaxseed yourself, those little electric coffee grinders seem to work best.

Milled = ground = flax meal. Don’t be confused by the different product names for ground flaxseed. Milled or ground flaxseed is the same thing as flax meal.

Buy either brown or golden flaxseed. Golden flaxseed is easier on the eyes, but brown flaxseed is easier to find in most supermarkets. There is very little difference nutritionally between the two, so the choice is up to you.

Find it in stores or on the Internet. Many supermarket chains now carry ground flaxseed (or flax meal). It’s usually in the flour or "grain" aisle or the whole-grain cereal section and is often sold in 1-pound bags. You can also find it in health food stores or order it on various web sites.

Check the product label. When buying products containing flaxseed, check the label to make sure ground flaxseed, not whole flaxseed, was added. Flaxseed is a featured ingredient in cereals, pasta, whole grain breads and crackers, energy bars, meatless meal products, and snack foods.

Add flaxseed to a food you habitually eat. Every time you have a certain food, like oatmeal, smoothies, soup, or yogurt, stir in a couple tablespoons of ground flaxseed. Soon it will be a habit and you won’t have to think about it, you’ll just do it.

Hide flaxseed in dark, moist dishes. The dishes that hide flaxseed the best are dark sauces or meat mixtures. No one tends to notice flaxseed when it's stirred into enchilada casserole, chicken parmesan, chili, beef stew, meatloaf, or meatballs. For a 4-serving casserole, you can usually get away with adding 2 to 4 tablespoons of ground flaxseed. For a dish serving 6 to 8, use 4 to 8 tablespoons.

Use it in baking. Substitute ground flaxseed for part of the flour in recipes for quick breads, muffins, rolls, bread, bagels, pancakes, and waffles. Try replacing 1/4 to 1/2 cup of the flour with ground flaxseed if the recipe calls for 2 or more cups of flour.

Keep it in the freezer. The best place to store ground flaxseed is the freezer. Freeze pre-ground flaxseed in the bag you bought it in or in a plastic sealable bag if you ground it yourself. The freezer will keep the ground flax from oxidizing and losing its nutritional potency.

Whole flaxseed keeps longer. The outside shell in whole flaxseed appears to keep the fatty acids inside well protected. It’s a good idea to keep your whole flaxseed in a dark, cool place until you grind it. But as long as it is dry and of good quality, whole flaxseed can be stored at room temperature for up to a year.

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Flaxseed Recipe

Ready to try flaxseed? Here’s a recipe to get you started from The Flax Cookbook: Recipes and Strategies for Getting The Most from The Most Powerful Plant on the Planet.

Fruity Flaxseed Muffins

These moist and high-flavor flax muffins are not only good for you, but they taste great too.

Ingredients:

1/2 cup crushed pineapple with juice, canned

1/2 cup finely chopped apples (with peel)

2 tablespoons canola oil

1 large egg, higher omega-3 if available, beaten lightly

2 egg whites (or 1/4 cup egg substitute)

1 cup fat free sour cream

1/4 cup dark molasses

1/2 cup raisins, currants (or any other dried fruit, chopped)

1 1/4 cup unbleached white flour

1/2 cup whole-wheat flour

1 teaspoon baking powder

1 teaspoon baking soda

1/4 teaspoon salt

3/4 cup ground flaxseed

Directions:

Preheat oven to 400 degrees. Line muffin pan with paper or foil liners. Coat inside of liners with a quick squirt of canola cooking spray.

In large mixing bowl, beat together the pineapple with juice, apples, canola oil, egg, egg whites or egg substitute, sour cream, and molasses until mixture is light and fluffy. Stir in raisins or dried fruit.

In medium bowl, whisk together flours, baking powder, baking soda, salt, and flaxseed.

Add flaxseed mixture to sour cream mixture, beating on low speed just until combined (batter will be a little lumpy). Spoon batter by 1/4 cupful into prepared muffin pan.

Bake in center of preheated oven for about 20 minutes or until muffins are golden brown and springy to the touch.

Yield: 12 muffins

No One Know How To Use Flax Seeds For Weight Loss | Benefits Of Flax Seeds For Weight Loss |

Nutritional Analysis: Per muffin: 194 calories, 5 g protein, 31 g carbohydrate, 5.5 g fat, .8 g saturated fat, 2.1 g monounsaturated fat, 2.6 g polyunsaturated fat, 20 mg cholesterol, 4.5 g fiber, 224 mg sodium, 1.7 g omega-3 fatty acids. Calories from fat: 28%.

Recipe reprinted with permission.

Elaine Magee, MPH, RD, is the author of numerous books on nutrition and health. Her opinions and conclusions are her own.

Is flaxseed good for females?

Flax seeds not only help women with their hair and skin but also regularizes periods. Here is a list of Flax seeds' benefits for women.

Go to the profile of Dr. Mrinal Bhoir

Dr. Mrinal Bhoir

4 Feb 2021

•

3 min read

Benefits of Eating Flax Seeds for Women

Contents

Let's look at the flax seeds health benefits

Side effects of Flax Seeds

Recommended dosage of Flax seeds

References

Flax seeds are tiny seeds full of nutrition even commonly known as linseed or alsi. They have earthy and nutty flavour. According to the research, flax seeds have numerous uses and benefits.

Let's look at the flax seeds health benefits

1) Flax seeds for Hair and skin

Flax seeds benefits are even seen for hair and skin. Flax seeds are a good source of vitamin E. Linseed oil can be applied directly on the scalp to get the most benefits of it. It helps to make the hair stronger and promote hair growth. Similarly Flax seeds gel can benefit hair and skin. Apply flaxseed gel on hair and wash for 1 hour before hair wash. It will help to increase the shine of hair and face.

2) Flax seeds to Cure constipation

Soaked flax seeds are rich in fibre and consist of natural laxatives therefore it has benefits to cure constipation.One can use roasted flax seed powder to soak it in water for overnight.

Also Read: Cinnamon for Periods | Menstruation Remedies

3) Flax seeds Regularise menstrual cycle

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.

It is a progesterone rich food and a great source of omega 3s & 6s.

4) Flax seeds for Weight loss

Alsi benefits include that of weight loss. They are a high source of omega fats and fibre due to which they give you satiety value. To get the proper absorption of nutrients it's better to have flaxseeds powder should be consumed. Even flax seeds oil can be consumed for optimal benefits.

Also Read: Moringa Leaf Benefits for Women | Moringa Leaves for Weight Loss

5) Flax seeds are Heart friendly

Studies say that Flaxseed oil capsules can be taken for omega fatty acid which is known as good oil or heart friendly oil. Even flax seed water can be consumed for cardiovascular benefits. Grind the flaxseed and add it to the water . This flax seed water can be consumed early in the morning empty stomach for its health benefits.

6) Flax seeds have No gluten

Like jowar, flaxseeds are gluten free. So someone with gluten intolerance can also consume alsi seed for its benefits.

7) Flax seeds are Flavourless

Flax seeds do not have any strong flavour. Therefore it can be added in any other foods to increase its nutritional benefits. Chia seeds are full of soluble fibre and flax seeds consist of omega fatty acid. Benefits of chia and flax seeds can be taken by adding it in oats or salads.

Also Read: Benefits of various other seeds for Women

Flax seeds benefits and side effects are two sides of the same coin. Find side effects of Flax seeds, here:

Side effects of Flax Seeds

1) Flax seeds cause Gastrointestinal disorders

If flax seeds are consumed in large amounts, it could block the intestines due to the bulk-forming laxative effects of flaxseed. They should be taken with lots of water to prevent this from happening.

Adding flaxseed to the diet in high quantity might increase the number of bowel movements each day. It might also cause gastrointestinal (GI) side effects such as bloating, gas, abdominal pain, constipation, diarrhea, stomachache, and nausea.

2) Flax seeds' Interaction with medicines

Flax seed can even interact with drugs. It might slow blood clotting. Taking flaxseed along with medications that also slow clotting might increase the chances of bruising and bleeding.

Flaxseed can decrease blood sugar levels. Diabetes medications are also used to lower blood sugar. Taking flaxseed along with diabetes medications might cause your blood sugar to be too low. Flaxseeds are rich in fibre and can block the digestive tract, which might prevent the absorption of certain medication and supplements.

3) Flax seeds during Pregnancy

Flax seeds can induce menstrual cycles due to their estrogen-like effect, so expectant mothers are not recommended to eat these seeds. It may pose adverse effects on pregnancy, including an increased risk for premature birth. It is also not a good option for women trying to conceive. You can also try beetroot for pregnancy.

Also Read: What Foods you should avoid during pregnancy?

4) Flax seed Allergy

There is a possibility you may notice an allergy to flax seeds and flaxseed oil. In that case You should discontinue and avoid the use of flaxseed oil, if there are symptoms of itching, swelling, redness, or hives when you ingest it. You may also notice vomiting and nausea. Consult a medical professional immediately if your reaction to flaxseed oil causes your throat to tighten or shortness of breath. These are symptoms of anaphylactic shock.

Recommended dosage of Flax seeds

The recommended dosage for flaxseed is 1 tablespoon that is 15 grams.

References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6567199/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4152533/

https://www.health.harvard.edu/heart-health/why-not-flaxseed-oil

https://www.researchgate.net/publication/224889754_Flax_Seed_A_Potential_Medicinal_Food

https://journals.physiology.org/doi/full/10.1152/ajpheart.00400.2017

What Are The Benefits Of Flax Seeds For PCOS?

Bodywise Blog What Are The Benefits Of Flax Seeds For PCOS?

Have you heard about flaxseed and it’s incredible health benefits for PCOS? This article tells you how to consume flaxseed for PCOS and some easy recipes.

Go to the profile of Upasana Mani

Upasana Mani

4 Mar 2021

•

6 min read

What Are The Benefits Of Flax Seeds For PCOS?

Contents

Flax Seeds For PCOS

Flax Seeds Benefits for PCOS

15 Flaxseed Recipes for PCOS

FAQs

References

A life-changing ingredient, flaxseeds have abundant health benefits and are also suitable for balancing hormonal levels - the leading cause of PCOS. PCOS is a lifestyle condition in which a women's body produces excessive male hormones.

Research suggests that one out of every ten women in their reproductive age deals with PCOS. It looks pretty intimidating, doesn't it? However, one can treat it by altering individual lifestyle choices and switching to healthier food habits. This article tells you how to eat flaxseeds for PCOS.

Flax Seeds For PCOS

Flaxseed is a magical food for women suffering from PCOS. It is rich in dietary fibre and Omega-3 fatty acids. Flaxseed has phytoestrogens and hormone balancing abilities to regulate your body's hormonal levels. Flaxseed for PCOS and pregnancy are great if consumed in moderate amounts.

Flax Seeds Benefits for PCOS

Flaxseed offers various health benefits for PCOS. Adding Flaxseed to your diet can naturally enhance your reproductive health and improve PCOS. Mentioned below are some of the benefits of Flaxseed for the PCOS problem:

Flaxseed aids in weight loss by managing water retention in the body.

Flaxseed has anti-cancer properties. It controls the cyst's growth in the body.

Flax seeds for PCOS balance your menstrual cycle by regulating hormonal levels.

Flaxseed contains lignin's, a plant-based estrogen that helps balance out excess male hormones and reduces excess hair growth.

Flaxseed eliminates bad cholesterol from the body.

Flaxseed improves metabolism.