How To Eat Flaxseeds
Flaxseed has an earthy flavor and nutty taste. In the beginning, you should add a little amount to your diet. You can increase the amount gradually if you like the taste. Nutritionists recommend a tablespoon of flaxseeds a day to meet your essential, daily nutritional requirement.
However, you need to be watchful of the way you eat flaxseeds. If not chewed properly, the hard covering of flaxseed can cause problems. This is one of the reasons why people like to soak it before consuming or simply have it in the ground or powdered form.
You can add ground flaxseeds to yogurt, breakfast cereal, or smoothies.
Flaxseed Benefits For Hair
Flaxseed has been linked to several hair benefits it can reportedly help prevent split ends and dandruff, strengthens hair from the roots and improves the elasticity of individual hair fibres.
How does it achieve all this?
Flaxseeds are packed full of Omega 3 fatty acids, particularly alpha-linolenic acid , which acts as an anti-inflammatory agent and boosts blood circulation.
They also contain Vitamin E and proteins that help keep hair nourished and hydrated from root to tip.2
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Consuming Flaxseed At Bedtime
Flaxseed comes in the form of a soft capsule or liquid. The University of Maryland Medical Center website praised flaxseed for their many health benefits.
Flax has 3 beneficial components such as:
- Omega-3 fatty acids and
And while flaxseed offers many health benefits, eating flax seeds does not guarantee that it will treat or cure certain diseases.
Here are some health benefits of consuming flax seeds at bedtime:
Anti-inflammatory
Flaxseed has omega-3 fatty acids that may help lessen any inflammation throughout your body. Regular intake of flaxseed may help relieve inflammatory bowel diseases. It may also provide relief for inflammatory diseases such as lupus and arthritis.
While there are more concentrations of omega-3 fatty acids in fish oils, they are present in flax seeds, which may provide relief for ulcerative colitis. Further, omega-3 fatty acids help relieve inflammation caused by auto-immune disorders.
Bowel Cleansing and Constipation
The fiber component of flax seeds passes on its healing qualities and characteristics to the expressed oil supplements. This dietary fiber has the potential to eliminate constipation by regulating bowel movements and cleansing the colon.
Taken at bedtime, drinking or eating flax seeds can produce a gentle, natural daytime bowel movement. Likewise, it can be beneficial to those suffering from a painful inflammation of the colon .
Circulatory Health
Muscle Maintenance
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Benefits Of Flaxseed Oil Plus How To Use It
2 ).
Given their stellar nutrient profile, its no wonder that flaxseed oil is also jam-packed with similar health benefits.
Flaxseed oil, also known as flax oil or linseed oil, is made from flax seeds that have been ground and pressed to release their natural oil.
This health-promoting oil has a wide variety of uses, ranging from cooking to skin care.
This article will explore some of the top benefits of flaxseed oil and a few simple ways to use it.
Lowers Your Risk Of Heart Attack
A study concluded that flaxseed consumption is directly related to a reduced risk of a stroke. A detailed analysis showed that a dietary intake of alpha-linolenic acid lowers the risk of heart disease by 14%.
Your body does not produce alpha-linolenic acid . And so, you must obtain this essential fatty acid through a healthy diet. ALA in flax seeds fights cardiovascular diseases by staving off cholesterol deposits in the blood vessels.
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Precautions When Taking Flaxseeds For Weight Loss
When consumed in moderate amounts, flaxseeds are safe for most people. That said, there are things to consider before taking flaxseeds to lose weight.
- Dont try to take raw or unripe flax seeds as they often cause indigestion. Besides, raw flax seeds contain toxic compounds.
- Since flaxseed supplements can trigger hormonal side effects, pregnant women should not be allowed to take them. So far, there have been no studies that confirm if flaxseeds are safe to use while youre nursing.
- If youre taking flaxseeds in any form, whether its a flaxseed powder or oil, make sure you are drinking plenty of water. You need to continually rehydrate yourself while taking flaxseed supplements. Dehydration will make it hard for you to properly digest excess fiber in your body, which could lead to constipation and stomach cramps.
How To Use Flaxseed To Relieve Constipation
Flaxseed is just a seed of wheat or barley. You can use it in multiple ways, Flaxseed is available as:
- Ground seeds on the floor which you can sprinkle on yogurt or add to your diet through tea, coffee, or soups
- Whole sources like beans or cooked maize grains
- Flaxseed oil or gels directly in your kitchen recipes as cooking oil
In addition, it is a perfect relief from constipation. If you are not a soup lover, you can intake it with yogurt or make a smoothie.
Furthermore, you can use it in powder form directly with one tablespoon of water, just like proper medicine. You need 1-4 tablespoons of ground flaxseed powder per day for effective results.
You can also use it as a coffee or flaxseed tea. You need to take a dose of 1-4 tablespoons either in one teacup or through 4 cups.
Always prefer to start with a small dosage of flaxseed as it may prove heavy for some people with a sensitive stomach gradually, you can enhance your daily uptake. . Never forget to drink a lot of water with flaxseed usage as it has warm effects on your body, water act as a buffer to maintain your bodys metabolism.
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How To Use It
For promoting bowel regularity, 1 tablespoon of whole or ground flaxseed is taken one or two times per day, accompanied by a full glass of water. When used to treat other health conditions, it is used in amounts of 30 to 35 grams per day.
Although it is not suitable for cooking, flaxseed oil can be used in salads. Some doctors recommend that people use 1 tablespoon of flaxseed oil per day as a supplement in salads or on vegetables to ensure a supply of essential fatty acids. Some conversion of alpha linolenic acid to eicosapentaenoic acid does occur,1 and this conversion can be increased by restricting the intake of other vegetable oils.2
For those who wish to replace fish oil with flaxseed oil, research suggests taking up to ten times as much ALA as EPA.3 Typically, this means 7.2 grams of flaxseed oil equals 1 gram of fish oil. However, even if taken in such high amounts, flaxseed oil may not have the same effects as fish oil. But, flaxseed oil will not cause a fishy-smelling burp .
How Linseed Helps Constipation
Straining to go to the toilet? Passing small, pellet-like stools? Feeling that you cannot empty your bowel? Constipation is a common affliction, but thankfully there are lots of natural ways to ease it. One thing that can help is to include foods such as linseed in your diet. Today I discuss how linseed can help constipation, what other health benefits it has, and how to eat it.
Alison Cullen
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Flaxseed Is Nutritionally Powerful
Flaxseed may be small, but its health benefits are big. It contains numerous salubrious components, with highlighted nutrients being omega-3 fatty acid ALA , fiber and lignans.
Omega-3 fatty acids are good fats that may help lower total cholesterol and low-density lipoprotein 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 , 0.5 gram of monounsaturated fat and 2 grams of dietary fiber.
Tips for including flaxseed in your diet:
Flaxseed Muffins Recipe
Yield: 12 muffins
Ingredients:
Instructions:
Laxative Effect Of Flaxseed Oil In Mice
Flaxseed oil treatment produced a dose-dependent increase in wet feces. At 30 and 70 mg/kg doses, given orally, the percent increase in wet feces was 38.33±5.5 and54.66±6.43, while further increase in dose declined the effect with resulting value of 6.5±5.12% , which is close to the normal value . The positive control, CCh produced 75.24±5.6% increase in wet feces. Pretreatment of animals with atropine , partially
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Flaxseeds And Chia Seeds
Flaxseeds and chia seeds are tiny seeds loaded with fiber:
- Flaxseeds: 2 grams of fiber per tablespoon
- Chia seeds: 5.5 grams of fiber per tablespoon
A small 2019 study compared the effects of supplementing flaxseeds, psyllium , or a placebo on managing constipation in patients with type 2 diabetes. They found that both flaxseeds and psyllium decreased symptoms of constipation.
Opt for ground flaxseeds, as they are easier to digest. You can incorporate ground flaxseeds or chia seeds into your diet by sprinkling them onto salads, baked goods, oatmeal, or smoothies.
Flaxseed For Constipation Relief
- Flaxseed can help with constipation and is a great source of fiber, antioxidants, and omega-3 fatty acids.
- Just one tablespoon of both brown and golden flax seed has 2.8 g fiber, both soluble and insoluble.
- Most of the fiber is found in the husk of the flax seed, and ground flax seed is generally recommended for easier absorption of the fiber.
- It’s easy to add flax seed to smoothies, on top of salads, or in oatmeal.
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Be Aware Of The Flaxseed Side Effects
Flaxseed in common is very safe to use and has no significant side effects. The only recommendation from your doctor will be the more use of water while taking flaxseed in your daily diet.
Consuming more flaxseed than prescription can make your constipation worst and may cause intestinal blockage and diarrhea in some conditions.
It contains the protein lignans, which is still in debate whether to be used or not for pregnant or breastfeeding women. It may increase the chances of premature birth. Always discuss with the doctor to use flaxseed during pregnancy.
Always consult a doctor while taking high potency medicine while using flaxseed as part of your regular diet.
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Book an appointment now to have the answer to all your queries. You can book an appointment through Marham by calling the Marham helpline: 0311-1222398 or online booking facility through the website or Marham mobile app.
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How To Use Flaxseed Oil For Constipation
Flaxseed oil is available in several forms in the pharmacies, and you could directly consume this oil and supplement your cooking with this oil instead of the oil that you are using as of now.
Alternatively, you could also use the seeds, that is the direct source of these nutrients and fiber.
You could mix around 12 grams of flax seeds into 150 milliliters of water/milk and consume this twice or thrice a day. It is also suggested that you sip on this concoction throughout the day. You could expect results as quick as 12 to 24 hours. Also, if you have any medications that you use daily, then use flax seed after an hour of your drug consumption. Flaxseed is known to interfere with the absorption of medicines.
Alternatively, you could also integrate flaxseeds into your diet:
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Can Flaxseed Constipate You
Flaxseed is a dietary supplement often used for its laxative properties. Ground flaxseeds contain soluble fiber that may improve bowel regularity. However, when taken in excess ground flaxseeds can cause constipation. In some cases, constipation is severe enough to obstruct the intestines or bowels.
What Do We Know About Flaxseed And Bowel Health
In this article from Linwoods, Jane McClenaghan , discusses the positive impact of flaxseed in your diet to help bowel movement, flare-ups and bowel health.
Flaxseed has long been used as a gentle and natural relief for constipation, but we have since discovered that it has a whole host of other benefits for bowel health. Here are six reasons for including flaxseed in your daily diet, with some hot tips to help you get it right.
One of the reasons why flaxseed is so good for our gut is thanks to its high fibre content. A lovely source of both soluble and insoluble fibre, it is a great addition for digestive support. Most of us struggle to get the daily recommended fibre intake of 30g. Flaxseed is a great way to add a big boost of fibre to your diet. Just one tablespoon will hit your diet with 5g of the stuff.
Hot tip no. 1 add a tablespoon of milled flaxseed to your daily diet. Try it on breakfast, added to soups or baked into healthy muffins or snacks.
Flaxseed contains a particular type of fibre that can soften the stool and act as a natural laxative to help relieve constipation. This mucilage fibre forms a gel when combined with water to help keep things soft and moving well
Hot tip no 2. have a glass of water or herbal tea with any meals containing milled flaxseed to help maximise the beneficial soluble fibre effects.
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Berries For Constipation Relief
- Berries are tasty and easy to eat so take your pick: raspberries, blackberries, blueberries, and strawberries – all are easy to snack on and full of fiber.
- For example, just ½ cup of raspberries contains 4 g fiber to help relieve constipation.
- Eat them alone as a snack, try them on salads, or puree and freeze them for a cool summertime dessert.
One Of The Oldest Crops
The flax plant is a famous cultivated crop with the scientific name of Linum usitatissimum. It is a multipurpose plant with its seed used for food and natural medicine, while its fiber is for making textiles such as underclothes and table linen. Flaxseed also goes by the name common flax as well as linseed.
This plant, often considered as a superfood, dates way back and is one of the oldest fiber crops in the world. In fact, in some of the tombs of the pharaohs, flax linen was found after excavation.
Did you know that 13 centuries ago, a king made a law about eating flaxseed?
Thats right!
King Charlemagne of the Frankish Empire made his subjects eat flaxseed after his strong belief in its health benefits.
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What Is The Difference Between Flaxseed And Linseed
There is much confusion between flaxseed and linseed, as the terms are most frequently used interchangeably. Flaxseed and linseed are two different plants which are extremely closely related. Flaxseed is the taller plant of the two and produces much smaller seeds, which provide less oil than those of the linseed plant. It is for this reason that linseed is most often used in commercial production.
The nutritional value of linseed and flaxseed is the same, and it is because of their similarities that the terms are so commonly alternated. However, if you do buy flaxseed, it is most likely to actually be linseed you have purchased.
How To Use And Store
You have the option to buy flaxseed pre-ground or to use a small coffee grinder to grind your own. Flaxseed has a pleasant nutty taste.
To avoid stomach upset, add flaxseed to your diet gradually. Start with about 1 teaspoon and work your way up to 2 tablespoons per day.
Make sure to drink lots of water when consuming flaxseed. Here are some ways to incorporate it into your daily diet:
- Sprinkle ground flaxseed on cereal or yogurt
- Add ground flaxseed to baked goods
- Add ground flaxseed to smoothies
- Fold ground flaxseed into your favorite meatloaf or sauce recipes
It is important to consider shelf-life requirements when deciding which form of flaxseed to use. Whole flaxseed has a shelf life of up to one year. Ground flaxseed should be refrigerated and used within a few months.
Flaxseed oil should be stored in the refrigerator to prevent it from going rancid. Use within a few weeks of opening. It is also important to bear in mind that flaxseed oil lacks fiber and some of the other major-nutritional benefits of flaxseed in its seed form.
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Constipation A Number Of Causes And A Number Of Solutions
Constipation, like diarrhea, has a number of causes. However, some of the more common ones include
- Digestive diseases
Because there are many different causes of this particular condition you should keep in mind that just because flaxseed helps relieve diarrhea in one person doesn’t mean it is necessarily going to work for you, although it does have a good chance.