Making flaxseed recipes may help you reach that threshold. You can opt for ground flaxseeds or whole flaxseeds. Both are full of nutrients and benefits, but the experts at Mayo Clinic note that ground flaxseeds are typically easier to digest than whole flaxseeds. You can purchase ground flaxseeds or grind them yourself using a blender, food processor or coffee grinder.
Since flaxseeds have a mild nutty flavor, you have to get creative with flaxseed recipes. To encourage yourself to consume flaxseeds every day, you can blend flaxseeds in smoothies, sprinkle them on oatmeal or make flaxseed muffins.
A typical serving size of flaxseeds is two tablespoons. Overconsuming flaxseeds can cause digestive discomfort. The flaxseed nutrition facts are impressive. Flaxseeds contain many vitamins and minerals, and they are even considered a plant-based protein source. According to the USDA , 2 tablespoons of flaxseeds contain the following nutrients:. Though they are grouped in the "healthy fat" category, flaxseeds are also high in protein. So much so that they can count toward your daily protein requirement.
The healthy fats in flaxseeds also contribute to heart health. According to the American Heart Association , the compounds in flaxseeds can help reduce blood cholesterol and lower blood pressure.
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 omegacontaining 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, 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. Calories: ; Total fat: 8 grams saturated: 1 gram; monounsaturated: 2 grams; polyunsaturated: 5 grams ; Sodium: 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. Request an Appointment Patient Online Services. Plainview Red Wing Sherburn St. James St. Peter Waseca Waterville Wells Zumbrota. Iowa Decorah Lake Mills. Accessed Jan. Department of Agriculture, Agricultural Research Service.
Flaxseed and flaxseed oil. National Center for Complementary and Integrative Health. Duyff RL. Fat facts. New York, N. Parikh M, et al. Flaxseed: Its bioactive components and their cardiovascular benefits. Can zinc supplements help treat hidradenitis suppurativa? Vitamin C and mood Eye vitamins: Can they prevent or treat glaucoma? Fiber supplements Flaxseed best when ground Flaxseed for breakfast? Heartburn medicines and B deficiency Herbal supplements I have heavy periods.
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